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 Work Lunch 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: All diets
7-day meal plan
Monday
1800 kcal - 127g protein
Breakfast: Banana and Date Smoothie Bowl with Seeds (428 kcal, 12g protein)
Lunch: Tuna and Sweetcorn Jacket Potato (505 kcal, 40g protein)
Dinner: Lentil and Turkey Sausage Casserole (549 kcal, 44g protein)
Snack: Protein Yogurt with Low-Sugar Granola (318 kcal, 31g protein)
Tuesday
1800 kcal - 118g protein
Breakfast: Banana and Date Smoothie Bowl with Seeds (498 kcal, 14g protein)
Lunch: Lentil and Roasted Vegetable Soup (460 kcal, 20g protein)
Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (651 kcal, 46g protein)
Snack: Sliced Cooked Chicken Breast (191 kcal, 38g protein)
Wednesday
1800 kcal - 104g protein
Breakfast: Banana and Date Smoothie Bowl with Seeds (478 kcal, 13g protein)
Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (624 kcal, 59g protein)
Dinner: Egg Fried Brown Rice with Frozen Vegetables (527 kcal, 22g protein)
Snack: Tzatziki with Vegetable Dippers (171 kcal, 10g protein)
Thursday
1800 kcal - 110g protein
Breakfast: Banana and Date Smoothie Bowl with Seeds (433 kcal, 12g protein)
Lunch: Grilled Chicken and Chickpea Power Salad (545 kcal, 49g protein)
Dinner: Tuna and Sweet Potato Fishcakes with Salad (511 kcal, 40g protein)
Snack: Banana and Peanut Butter on Rice Cakes (311 kcal, 9g protein)
Friday
1800 kcal - 121g protein
Breakfast: Banana and Date Smoothie Bowl with Seeds (484 kcal, 14g protein)
Lunch: Chicken and Orzo Soup (546 kcal, 50g protein)
Dinner: Three-Bean Vegetable Chilli with Brown Rice (546 kcal, 27g protein)
Snack: Turkey Breast Slices with Rye Crackers (224 kcal, 30g protein)
Saturday
1800 kcal - 102g protein
Breakfast: Baked Beans on Wholemeal Toast (423 kcal, 19g protein)
Lunch: Egg Mayo Sandwich on Wholemeal (471 kcal, 24g protein)
Dinner: Lamb Keema with Cauliflower Rice (640 kcal, 53g protein)
Snack: Walnuts and Dried Blueberries (266 kcal, 6g protein)
Sunday
1800 kcal - 100g protein
Breakfast: Baked Beans on Wholemeal Toast (417 kcal, 19g protein)
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)
🥦 Make it vegetarian
Replace chicken with Quorn fillets or diced firm tofu
Swap beef mince for tinned green lentils or plant-based mince
Use halloumi or feta instead of meat in lunch salads
Substitute eggs or cottage cheese for fish-based meals
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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
