M&S Lean 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 131g of protein, built around M&S's Remarksable Value (100+ everyday staples) for an estimated £60–105/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1599 kcal per person172g protein · 185g carbs per person
Breakfast319 kcal · 31g protein · 36g carbs · 3 min
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey.
Recipe
Ingredients
300g low-fat Greek yogurt
150g frozen mixed berries
1½ tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
Put low-fat Greek yogurt in a bowl.
Top with frozen mixed berries and honey.
Eat straight away, or cover and chill for later the same day.
Lunch300 kcal · 45g protein · 33g carbs · 10 min
Tiger Prawn and Mango Salad
Made with king prawns, mango, mixed leaves.
Recipe
Ingredients
225g king prawns
¾ mango
4 generous handfuls mixed leaves (about 125g)
½ red onion
lime juice, to taste
chilli flakes, to taste
coriander fresh, to taste
Allergens in this meal: Crustaceans. Worked out from generic ingredient names — always read the product label.
Method
Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque. Add red onion for the final minute and cook until fragrant.
Rinse and dry mixed leaves.
Arrange king prawns, mango and mixed leaves in a bowl and finish with lime juice, chilli flakes and coriander fresh, to taste.
Dinner980 kcal · 96g protein · 116g carbs · 20 min
Grilled Tuna Steak with Brown Rice and Asparagus
Made with tuna steak, brown rice, asparagus.
Recipe
Ingredients
300g tuna steak
125g brown rice (dry weight)
225g asparagus
1½ tbsp soy sauce
lemon juice, to taste
1½ tsp olive oil
Allergens in this meal: Cereals containing gluten, Fish, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook the brown rice according to its packet instructions.
Brush the tuna steak and asparagus with the olive oil. Cook the asparagus on a hot griddle pan or under the grill for 4-5 minutes, turning, until tender.
Cook the tuna steak on a hot griddle pan or under the grill for 1-2 minutes per side for a pink middle, or a little longer if you prefer it cooked through.
Serve over the rice with the soy sauce and lemon juice spooned over.
Estimated cost: £60–105/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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Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 11 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 extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
Swap a carb portion for extra chicken breast or white fish on higher-hunger days
Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 £60–105 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 131g 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 the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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.
