M&S High-Fibre Weekly High-Protein Low Calorie Plan — 1,600 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,600 kcal/day and averages 133g of protein, built around M&S's Remarksable Value (100+ everyday staples) for an estimated £55–80/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1601 kcal per person146g protein · 158g carbs per person
Breakfast476 kcal · 41g protein · 32g carbs · 15 min
Light Full English Breakfast
Made with back bacon rashers, eggs, reduced-sugar baked beans.
Recipe
Ingredients
2 back bacon rashers
2 eggs
100g reduced-sugar baked beans
80g mushrooms
1 slice of wholemeal bread
olive oil spray, as needed
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook back bacon rashers in a non-stick pan until browned and cooked through.
Add mushrooms to the pan and cook until softened; warm the reduced-sugar baked beans gently in a small saucepan.
Cook the eggs to your liking and toast wholemeal bread.
Serve everything together while hot.
Lunch351 kcal · 28g protein · 33g carbs · 5 min
Turkey and Avocado Wholemeal Wrap
Made with turkey breast slices, avocado, wholemeal tortilla.
Recipe
Ingredients
100g turkey breast slices
½ avocado
1 wholemeal tortilla
1 generous handful baby spinach (about 30g)
1 tsp mustard
Allergens in this meal: Cereals containing gluten, Mustard. Worked out from generic ingredient names — always read the product label.
Method
Toast or warm wholemeal tortilla.
Slice avocado.
Layer turkey breast slices, avocado, baby spinach and mustard evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner774 kcal · 77g protein · 93g carbs · 35 min
Chicken and Lentil One-Pot Stew
Made with chicken thighs, green lentils, tinned tomatoes.
Recipe
Ingredients
225g chicken thighs
100g green lentils
1 standard tin of tomatoes
1 onion
3 garlic cloves
2 tsp paprika
3 generous handfuls spinach (about 100g)
Method
Peel and chop onion and garlic into even pieces.
Heat a large pan over medium heat and brown the chicken thighs with onion and garlic for 5-7 minutes.
Stir in paprika, then add green lentils, tomatoes and spinach with enough water to cover and simmer gently until tender and thickened.
Estimated cost: £55–80/week for 1 person from M&S. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 8 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
Material
Glass
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
Premium food retailer; Remarksable Value makes a weekly prep shop feasible, but it remains the priciest option here.
Value rangeRemarksable Value (100+ everyday staples)
Loyalty pricingSparks
What M&S is good for here
Remarksable Value covers the staples a prep plan leans on most.
Prepared and part-prepared ingredients cut cooking time substantially on low-effort plans.
Consistently high produce quality, which holds up better across several days of storage.
Worth knowing before you shop
Outside Remarksable Value, costs rise sharply against every other retailer here.
Smaller pack sizes suit one or two people better than bulk batch cooking.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
Buy M&S's Remarksable Value (100+ everyday staples) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
Switch to M&S's value range across the board rather than mid-tier lines
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)
💪 Increase protein
Add an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
Use extra eggs or cottage cheese as a whole-food protein top-up between meals
Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
🥦 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 high protein low calorie plan cost per week?
This plan is designed for M&S and is estimated at £55–80 per week for one person at typical UK prices, depending on what you already have at home. Sparks can reduce this further.
How much protein does this plan provide per day?
This plan averages 133g of protein per day across the week, based on the meals actually selected — well above general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic high protein low calorie plan?
Plenty of high protein low calorie plans share the same 1,600 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
Can I print this high protein low calorie meal plan or save it as a PDF?
Yes. Use the export / print PDF button on the plan page. The printable version summarises all 7 days at 1,600 kcal/day, the M&S shopping list, and your chosen household portion sizes.
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. Recipes are rated Standard (20–30 min/day) and use ingredients available at M&S — no specialist equipment or advanced technique is needed.
