Ocado 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 128g of protein, built around Ocado's Ocado Own Range (740+ own-label lines) for an estimated £55–90/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
1600 kcal per person114g protein · 131g carbs per person
Breakfast458 kcal · 38g protein · 30g carbs · 12 min
Poached Eggs with Smoked Salmon on Toast
Made with eggs, smoked salmon, wholemeal bread.
Recipe
Ingredients
2 eggs
75g smoked salmon
2 slices of wholemeal bread
¾ 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.
Lunch284 kcal · 33g protein · 14g carbs · 15 min
Turkey Mince Lettuce Cups with Hoisin
Made with turkey mince lean, romaine lettuce leaves, spring onion.
Recipe
Ingredients
150g lean turkey mince
3 romaine lettuce leaves
2 spring onions
1 tbsp hoisin sauce
¾ tsp sesame seeds
½ medium carrot
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
Separate, rinse and dry the romaine lettuce leaves, keeping them whole so they can hold the filling.
Cook the lean turkey mince in a large non-stick pan, breaking it up, until browned.
Stir in spring onions, medium carrot and hoisin sauce and cook for 2-3 minutes until hot through.
Spoon the filling into the lettuce leaves and serve immediately.
Dinner858 kcal · 43g protein · 87g carbs · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, frozen mixed veg.
Recipe
Ingredients
175g firm tofu
80g chickpeas, drained
175g frozen mixed veg
175g light coconut milk
1 tbsp plus 2 tsp curry paste
70g brown rice (dry weight)
Allergens in this meal: Soybeans. Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
Drain and rinse chickpeas.
Heat a large pan over medium heat and brown the tofu for 5-7 minutes.
Stir in light coconut milk and curry paste, then add chickpeas and frozen mixed veg and simmer gently until tender and thickened.
Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Estimated cost: £55–90/week for 1 person from Ocado. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 10 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.
Online-only, with a very wide catalogue and the M&S food range alongside its own label.
Value rangeOcado Own Range (740+ own-label lines)
Loyalty pricingOcado Smart Pass
What Ocado is good for here
The widest catalogue of any UK grocer, so speciality and diet-specific ingredients are rarely a blocker.
Delivery slots and a saved trolley make repeating the same weekly prep shop straightforward.
Ocado publishes a minimum-life-on-delivery policy, which suits plans that shop once and cook across the week. Check the current policy before relying on it.
Worth knowing before you shop
Delivery fees and minimum basket sizes change the real cost of a small weekly shop.
No physical stores, so there is no option to top up mid-week.
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 Ocado's Ocado Own Range (740+ own-label lines) 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 Ocado'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 Ocado and is estimated at £55–90 per week for one person at typical UK prices, depending on what you already have at home. Ocado Smart Pass can reduce this further.
How much protein does this plan provide per day?
This plan averages 128g 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 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 Ocado 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 Ocado — no specialist equipment or advanced technique is needed.
