What this plan is for
An Ocado weight loss plan at 1,400 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Ocado Moderate Budget Standard Prep Weight Loss Plan - 1,400 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,400 kcal/day and averages 88g of protein, built around Ocado's Ocado Own Range (740+ own-label lines) for roughly £40–55/week. Every meal already carries at least one lower-calorie swap — egg whites instead of whole eggs, cauliflower rice, extra lean protein instead of extra carbs — to keep calories down without cutting protein.
Your week at a glance
1 personPlan summary
SupermarketOcado
GoalWeight Loss
Weekly cost£40–55 estimate
Daily average across the 7 days
1,399 kcal88g protein126g carbs60g fat27g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1397 kcal per person92g protein · 122g carbs per person
Breakfast448 kcal · 8g protein · 18g carbs · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 448 kcal, 8g protein, 18g carbs.
Recipe
Ingredients
- 25g chia seeds
- 150ml coconut milk
- 80g mango chunks
- vanilla extract, to taste
Method
- Stir chia seeds and coconut milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add mango chunks and vanilla extract, to taste. Loosen with a splash of coconut milk if needed.
Lunch398 kcal · 34g protein · 35g carbs · 30 min
Pork Tenderloin with Roasted Root Vegetables
Made with pork tenderloin, parsnip, carrot. Ready in 30 min — 398 kcal, 34g protein, 35g carbs.
Recipe
Ingredients
- 150g pork tenderloin
- ¾ medium parsnip
- 1 medium carrot
- ½ medium sweet potato
- ¾ tbsp olive oil
- ¾ tsp mixed herbs
Method
- Cut the medium sweet potato into even chunks and boil in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the pork tenderloin in a non-stick pan over medium heat until cooked through. Meanwhile roast medium parsnip and medium carrot at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Serve the medium sweet potato with pork tenderloin, medium parsnip, medium carrot, olive oil and mixed herbs, then season to taste.
Dinner551 kcal · 50g protein · 69g carbs · 30 min
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn. Ready in 30 min — 551 kcal, 50g protein, 69g carbs.
Recipe
Ingredients
- ¾ of a standard tin of tuna, drained
- 80g wholemeal pasta (dry weight)
- 80g sweetcorn
- 150g tomatoes
- 25g reduced-fat cheddar
Allergens in this meal: Cereals containing gluten, Fish, Milk. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, prepare tuna, sweetcorn, tomatoes and reduced-fat cheddar and warm everything gently in a pan.
- Fold the cooked pasta through the pan, then tip everything into an ovenproof dish. Scatter reduced-fat cheddar evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Weekly Shopping List
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Estimated cost: £40–55/week for 1 person from Ocado. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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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
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Ocado 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 planned online shops, wider range searches, scheduled deliveries and easy repeat baskets.
- Use Ocado plans when you want M&S products, broad branded choice or specialist diet items without visiting multiple stores.
- Check substitutions and delivery cut-offs before relying on a narrow ingredient or exact pack size.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,400 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| Supermarket | Ocado | Ocado pages suit online baskets, scheduled deliveries, M&S ranges and easy repeat shops. |
| Budget | £40–55/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. |
Printable meal plan PDF
Ocado Moderate Budget Standard Prep Weight Loss Plan - 1,400 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
1397 kcal - 92g protein, 122g carbs, 60g fat, 29g fibre- Breakfast: Chia Seed Pudding with Mango (448 kcal, 8g protein, 18g carbs, 37g fat, 10g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (398 kcal, 34g protein, 35g carbs, 15g fat, 9g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (551 kcal, 50g protein, 69g carbs, 8g fat, 10g fibre per person)
Tuesday
1406 kcal - 67g protein, 106g carbs, 78g fat, 27g fibre- Breakfast: Chia Seed Pudding with Mango (455 kcal, 8g protein, 18g carbs, 37g fat, 10g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (411 kcal, 34g protein, 36g carbs, 16g fat, 9g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (540 kcal, 25g protein, 52g carbs, 25g fat, 8g fibre per person)
Wednesday
1399 kcal - 82g protein, 108g carbs, 73g fat, 24g fibre- Breakfast: Chia Seed Pudding with Mango (444 kcal, 8g protein, 18g carbs, 36g fat, 10g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (396 kcal, 33g protein, 35g carbs, 15g fat, 9g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (559 kcal, 41g protein, 55g carbs, 22g fat, 5g fibre per person)
Thursday
1397 kcal - 91g protein, 109g carbs, 65g fat, 28g fibre- Breakfast: Chia Seed Pudding with Mango (455 kcal, 8g protein, 18g carbs, 37g fat, 10g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (412 kcal, 35g protein, 36g carbs, 16g fat, 9g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (530 kcal, 48g protein, 55g carbs, 12g fat, 9g fibre per person)
Friday
1402 kcal - 68g protein, 162g carbs, 51g fat, 33g fibre- Breakfast: Chia Seed Pudding with Mango (424 kcal, 7g protein, 17g carbs, 34g fat, 9g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (374 kcal, 32g protein, 33g carbs, 14g fat, 8g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (604 kcal, 29g protein, 112g carbs, 3g fat, 16g fibre per person)
Saturday
1400 kcal - 109g protein, 127g carbs, 51g fat, 22g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (413 kcal, 23g protein, 39g carbs, 18g fat, 5g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (375 kcal, 32g protein, 33g carbs, 14g fat, 8g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (612 kcal, 54g protein, 55g carbs, 19g fat, 9g fibre per person)
Sunday
1392 kcal - 106g protein, 150g carbs, 45g fat, 28g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (435 kcal, 25g protein, 39g carbs, 20g fat, 5g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (424 kcal, 36g protein, 37g carbs, 16g fat, 9g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (533 kcal, 45g protein, 74g carbs, 9g fat, 14g fibre per person)
Weekly shopping list
Protein
- Pork tenderloin 975g
- Tinned tuna in spring water 120g
- Salmon fillet 140g
- Chicken breast 290g
- Red lentils 90g
- Eggs 5
- Turkey mince lean 170g
Carbs & Grains
- Wholemeal pasta 290g
- Soba noodles 70g
- Brown rice 60g
- Rye bread 3 slices
Vegetables
- Parsnip 550g
- Carrot 550g
- Sweet potato 750g
- Tinned tomatoes 2 x 400g tins (621g required)
- Baby spinach 170g
- Pak choi 120g
- Mushrooms 160g
- Onion 2
- Broccoli 150g
- Spinach 85g
Dairy & Eggs
- Coconut milk 2 x 400ml tins (760ml required)
- Ricotta 80g
- Parmesan 12g
- Low-fat crème fraîche 40g
- Butter 8g
- Reduced-fat crème fraîche 60g
Fruit
- Mango chunks 380g
Herbs & Spices
- Mixed herbs 2 tbsp
- Garlic 10 cloves
- Thyme 1 tsp
- Ginger 0.75 tsp
- Garam masala 1.5 tsp
- Turmeric 0.75 tsp
- Black pepper, optional to taste x2
- Paprika 1 tsp
Condiments & Oils
- Olive oil 6.25 tbsp
- Miso paste 2.25 tsp
- Soy sauce 2.25 tsp
Extras
- Chia seeds 120g
- Vanilla extract, optional to taste x5
- Sweetcorn 80g
- Reduced-fat cheddar 45g
- Sesame seeds 0.75 tsp
Shopping This Plan At Ocado
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
- Use 0% fat Greek yogurt or quark in place of standard yogurt for more protein at a similar calorie cost
- Add a hard-boiled egg or egg white as an afternoon snack instead of a higher-calorie option
- Swap a carb side for extra lean protein when a meal feels short on fullness
🥦 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 Ocado and typically costs £40–55 per week for one person, 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 88g 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 1,400 kcal target — the difference here is that each meal already has a lower-calorie substitution built in, rather than leaving that to you.
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 1,400 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.
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