Ocado Quick Prep 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 £45–80/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1598 kcal per person142g protein · 181g carbs per person
Breakfast498 kcal · 46g protein · 45g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs.
Recipe
Ingredients
20g whey protein powder
50g wholemeal flour
2 eggs
90ml oat milk
90g low-fat Greek yogurt
50g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
Serve with low-fat Greek yogurt and frozen berries.
Lunch382 kcal · 36g protein · 33g carbs · 15 min
Tuna Niçoise Salad
Made with tinned tuna in spring water, new potatoes, eggs.
Recipe
Ingredients
1 standard tin of tuna, drained
125g new potatoes
1 egg
70g green beans
7 cherry tomatoes
9 olives
Allergens in this meal: Eggs, Fish. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
Boil the new potatoes in lightly salted water until tender, then drain and cool slightly.
Boil the egg for 8-9 minutes, adding the green beans for the final 4 minutes. Cool under cold water, then peel and halve the egg.
Drain the tuna; halve the cherry tomatoes; drain the olives if needed.
Arrange everything in a bowl, season with black pepper and serve.
Dinner718 kcal · 60g protein · 103g carbs · 35 min
Chicken Tagine with Wholemeal Couscous
Made with chicken thighs, wholemeal couscous, tinned tomatoes.
Recipe
Ingredients
200g chicken thighs
70g wholemeal couscous (dry weight)
½ of a standard tin of tomatoes
90g chickpeas, drained
1 onion
1¾ tsp ras el hanout
1 lemon
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
Peel and chop onion into even pieces. Drain and rinse chickpeas.
Heat a large pan over medium heat and brown the chicken thighs with onion for 5-7 minutes.
Stir in ras el hanout, then add tomatoes, chickpeas and the juice of the lemon with enough water to cover and simmer gently until tender and thickened.
Meanwhile, cook the couscous according to its packet instructions, then drain and serve alongside.
Estimated cost: £45–80/week for 1 person from Ocado. Calories and macros remain per person, while shopping quantities are scaled for the household.
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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
Keep tinned tuna, mackerel or pre-cooked chicken on hand for a zero-prep protein top-up
Add cottage cheese or a protein yogurt as a snack — no cooking, no extra washing up
A ready-made protein shake covers a gap without adding a single extra step
🥦 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 £45–80 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 meals are filtered for near-zero active cooking time, not just for being quick recipes.
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 Low (10–20 min/day) and use ingredients available at Ocado — no specialist equipment or advanced technique is needed.
