Iceland Vegan Lower-Sugar Weekly Weight Loss Plan — 1,800 kcal

Free printable vegan UK weight loss meal plan for Iceland: 7 days at ~1,800 kcal/day, £20–30/week estimate, macros and shopping list.

SupermarketIceland
Calorie target~1800 kcal/day
Weekly budget£20–30
Prep difficultyStandard (20–30 min/day)
Best forAnyone aiming for a sustainable calorie deficit
DietVegan

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forAnyone aiming for a sustainable calorie deficit
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
Not right for you? Take the quiz →

Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

Printable meal plan PDF

Iceland Vegan Lower-Sugar Weekly Weight Loss Plan — 1,800 kcal

A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.

Supermarket: IcelandCalories: ~1800 kcal/dayBudget: £20–30Diet: Vegan

7-day meal plan

Monday

1800 kcal - 86g protein
  • Breakfast: Peanut Butter Overnight Oats (513 kcal, 21g protein)
  • Lunch: Black Bean Burrito Bowl (524 kcal, 24g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (548 kcal, 33g protein)
  • Snack: Carrot Sticks with Hummus (215 kcal, 8g protein)

Tuesday

1800 kcal - 74g protein
  • Breakfast: Peanut Butter Overnight Oats (549 kcal, 23g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (460 kcal, 20g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (485 kcal, 18g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (306 kcal, 13g protein)

Wednesday

1800 kcal - 86g protein
  • Breakfast: Peanut Butter Overnight Oats (506 kcal, 21g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (482 kcal, 28g protein)
  • Dinner: Tofu Pad Thai (565 kcal, 31g protein)
  • Snack: Apple with Walnuts (247 kcal, 6g protein)

Thursday

1800 kcal - 70g protein
  • Breakfast: Peanut Butter Overnight Oats (496 kcal, 21g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (519 kcal, 21g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (496 kcal, 21g protein)
  • Snack: Banana and Almonds (289 kcal, 7g protein)

Friday

1800 kcal - 72g protein
  • Breakfast: Peanut Butter Overnight Oats (503 kcal, 21g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (467 kcal, 21g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (526 kcal, 23g protein)
  • Snack: Dark Chocolate and Almonds (304 kcal, 7g protein)

Saturday

1800 kcal - 94g protein
  • Breakfast: Banana and Oat Smoothie (429 kcal, 14g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (554 kcal, 33g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (609 kcal, 30g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (208 kcal, 17g protein)

Sunday

1800 kcal - 69g protein
  • Breakfast: Banana and Oat Smoothie (393 kcal, 13g protein)
  • Lunch: Baked Falafel and Salad Pitta (570 kcal, 20g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (558 kcal, 28g protein)
  • Snack: Apple and Peanut Butter (279 kcal, 8g protein)

Weekly shopping list

Protein

  • Black beans tinned 240g
  • Firm tofu 240g
  • Tinned chickpeas 120g
  • Green lentils 130g
  • Red lentils 130g
  • Green lentils tinned 280g

Carbs & Grains

  • Rolled oats 95g
  • Brown rice 95g dry
  • Wholemeal roll 1
  • Wholewheat noodles 95g dry
  • Rice noodles 95g dry
  • Wholemeal pitta 1

Vegetables

  • Sweetcorn 70g
  • Carrot 2
  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Broccoli 120g
  • Spring onion 4
  • Peanuts 25g
  • Baby spinach 115g
  • Tinned tomatoes 230g
  • Celery 2 stalks
  • Mushrooms 280g
  • Sweet potato mash 350g
  • Frozen edamame beans 210g
  • Tomato 1
  • Cucumber 5 slices

Dairy & Eggs

  • Oat milk 240ml
  • Peanut butter 1.25 tbsp
  • Tinned coconut milk light 240ml
  • Butternut squash 500g
  • Coconut milk light 230ml

Extras & Condiments

  • Banana 1
  • Chia seeds 1.25 tsp
  • Salsa 60g
  • Coriander fresh
  • Lime juice
  • Mixed frozen veg 240g
  • Curry paste 35g
  • Hummus 70g
  • Vegetable stock 650ml
  • Cumin 1.25 tsp
  • Garlic 3 cloves
  • Honey 1.25 tbsp
  • Soy sauce 2.25 tbsp
  • Ginger 1.25 tsp
  • Beansprouts 120g
  • Tamari 2.25 tbsp
  • Apple 1
  • Walnuts 25g
  • Curry powder 2.25 tsp
  • Almonds 25g
  • Garam masala 2.25 tsp
  • Dark chocolate 70% 35g
  • Roasted mixed veg 210g
  • Tahini 30g
  • Lemon juice
  • Sesame seeds 1.5 tsp
  • Sea salt pinch
  • Falafel 5 baked
  • Mixed leaves 50g
  • Mixed beans tinned 500g
  • Chilli powder 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal86g protein
Breakfast513 kcal · 21g protein · 5 min

Peanut Butter Overnight Oats

Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 513 kcal, 21g protein.

Recipe
  1. Add Rolled oats 95g, Oat milk 240ml, Peanut butter 1.25 tbsp, Banana 1, Chia seeds 1.25 tsp to a lidded container.
  2. Stir well, cover, and chill for at least 4 hours or overnight.
  3. Stir again before eating and add a splash of milk if it is too thick.
Lunch524 kcal · 24g protein · 15 min

Black Bean Burrito Bowl

Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 524 kcal, 24g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Black beans tinned 240g, Brown rice 95g dry, Sweetcorn 70g, Salsa 60g, Coriander fresh, Lime juice.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner548 kcal · 33g protein · 25 min

Tofu and Vegetable Curry with Brown Rice

Made with firm tofu, tinned chickpeas, mixed frozen veg. Ready in 25 min — 548 kcal, 33g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 240g, Tinned chickpeas 120g, Mixed frozen veg 240g, Tinned coconut milk light 240ml, Curry paste 35g, Brown rice 95g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack215 kcal · 8g protein · 5 min

Carrot Sticks with Hummus

Made with carrot, hummus. Ready in 5 min — 215 kcal, 8g protein.

Recipe
  1. Lay out the ingredients: Carrot 2, Hummus 70g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £20–30/week for one person from Iceland.

Protein

  • Black beans tinned 240g
  • Firm tofu 240g
  • Tinned chickpeas 120g
  • Green lentils 130g
  • Red lentils 130g
  • Green lentils tinned 280g

Carbs & Grains

  • Rolled oats 95g
  • Brown rice 95g dry
  • Wholemeal roll 1
  • Wholewheat noodles 95g dry
  • Rice noodles 95g dry
  • Wholemeal pitta 1

Vegetables

  • Sweetcorn 70g
  • Carrot 2
  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Broccoli 120g
  • Spring onion 4
  • Peanuts 25g
  • Baby spinach 115g
  • Tinned tomatoes 230g
  • Celery 2 stalks
  • Mushrooms 280g
  • Sweet potato mash 350g
  • Frozen edamame beans 210g
  • Tomato 1
  • Cucumber 5 slices

Dairy & Eggs

  • Oat milk 240ml
  • Peanut butter 1.25 tbsp
  • Tinned coconut milk light 240ml
  • Butternut squash 500g
  • Coconut milk light 230ml

Extras & Condiments

  • Banana 1
  • Chia seeds 1.25 tsp
  • Salsa 60g
  • Coriander fresh
  • Lime juice
  • Mixed frozen veg 240g
  • Curry paste 35g
  • Hummus 70g
  • Vegetable stock 650ml
  • Cumin 1.25 tsp
  • Garlic 3 cloves
  • Honey 1.25 tbsp
  • Soy sauce 2.25 tbsp
  • Ginger 1.25 tsp
  • Beansprouts 120g
  • Tamari 2.25 tbsp
  • Apple 1
  • Walnuts 25g
  • Curry powder 2.25 tsp
  • Almonds 25g
  • Garam masala 2.25 tsp
  • Dark chocolate 70% 35g
  • Roasted mixed veg 210g
  • Tahini 30g
  • Lemon juice
  • Sesame seeds 1.5 tsp
  • Sea salt pinch
  • Falafel 5 baked
  • Mixed leaves 50g
  • Mixed beans tinned 500g
  • Chilli powder 1.25 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

Swaps & Suggestions

💰 Make it cheaper

  • Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
  • Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
  • Use frozen chicken breast instead of fresh (saves ~£1.50/week, same protein)
  • Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
  • Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk

💪 Increase protein

  • Add a scoop of unflavoured whey or plant protein to porridge or smoothies
  • Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
  • Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
  • Add a hard-boiled egg as an afternoon snack on rest days
  • Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)

Frequently Asked Questions

How much does this weight loss plan cost per week?

This plan is designed for Iceland and typically costs £20–30 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.

How much protein does this plan provide per day?

Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.

Can I swap meals I don't like?

Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.

Can I print this weight loss meal plan or save it as a PDF?

Yes. Use the export / print PDF button on the plan page. The printable version summarises the full 7-day meal plan and includes the weekly shopping list.

Is this plan suitable for meal prep?

Most recipes in this plan scale well and reheat easily. Soups, stews, and grain dishes are ideal for making in larger batches to save time midweek.

Is this plan suitable for vegan eaters?

Yes. Every meal in this plan is vegan, using ingredients readily available from Iceland.

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