M&S Weight Loss Meal Plan — 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 116g of protein, built around M&S's Remarksable Value (100+ everyday staples) for an estimated £50–75/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.
Plan summary
Individual days vary around these figures.
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Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
Poached Eggs with Smoked Salmon on Toast
Made with eggs, smoked salmon, wholemeal bread.
Recipe
Ingredients
- 2 eggs
- 100g smoked salmon
- 2 slices of wholemeal bread
- 1 tsp lemon juice
Allergens in this meal: Cereals containing gluten, Eggs, Fish. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Bring a small pan of water to a gentle simmer.
- Crack an egg directly into the water and poach for 3-4 minutes, until the white is set but the yolk stays soft.
- Toast wholemeal bread, then serve with the eggs and smoked salmon and lemon juice.
Tuna and Sweetcorn Jacket Potato
Made with baking potato, tinned tuna in spring water, sweetcorn.
Recipe
Ingredients
- 200g baking potato
- 1 standard tin of tuna, drained
- 60g sweetcorn
- 30g low-fat Greek yogurt
Allergens in this meal: Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Prick the baking potato with a fork, then bake until the skin is crisp and the middle is tender.
- Drain tuna. Mix with sweetcorn and low-fat Greek yogurt and season to taste.
- Split the baking potato, fluff the middle with a fork, spoon over the filling and serve hot.
Chicken Stir-Fry with Wholewheat Noodles
Made with chicken breast, wholewheat noodles, broccoli.
Recipe
Ingredients
- 175g chicken breast
- 90g wholewheat noodles (dry weight)
- ½ small head of broccoli (about 150g)
- 2 tbsp soy sauce
- 1 tsp sesame oil
- 2 garlic cloves
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Heat the sesame oil in a wok or large frying pan over high heat and stir-fry the chicken breast for 3-4 minutes, until browned and cooked through.
- Add a small head of broccoli and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
- Stir in soy sauce, toss to coat and serve with the noodles.
Weekly Shopping List
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Estimated cost: £50–75/week for 1 person from M&S. Calories and macros remain per person, while shopping quantities are scaled for the household.
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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.
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.
Plan Details and Assumptions
M&S Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for premium convenience, fresh prepared ingredients, quality proteins and smaller high-value baskets.
- Use M&S plans when the week needs quick assembly meals, salads, fish, cooked grains or prepared veg that save time.
- Balance the shop with simple staples so convenience items do not push the whole plan into a premium basket.
The Assumptions Behind This Plan
Every plan is built on four decisions. If one of them does not match your week, that is the part to change - the swaps below cover the common cases.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| Supermarket | M&S | M&S pages lean on premium convenience, fresh prepared ingredients and high-quality smaller baskets. |
| Budget | £50–75/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Shopping This Plan At M&S
Premium food retailer; Remarksable Value makes a weekly prep shop feasible, but it remains the priciest option here.
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 weight loss plan cost per week?
This plan is designed for M&S and is estimated at £50–75 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 116g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic weight loss plan?
Plenty of weight loss plans share the same 1,500 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 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 all 7 days at 1,500 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.
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