Sainsbury's Cook-Once Weekly Budget Fat Loss Plan — 1,500 kcal

Free printable UK budget fat loss meal plan for Sainsbury's: 7 days at ~1,500 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketSainsbury's
Calorie target~1500 kcal/day
Weekly budget£40–55
Prep difficultyBatch cook (prep on Sunday)
Best forBudget-conscious fat loss on ~£30/week
DietAll diets

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forBudget-conscious fat loss on ~£30/week
Calories~1500 kcal/day
Budget£40–55/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

Printable meal plan PDF

Sainsbury's Cook-Once Weekly Budget Fat Loss Plan — 1,500 kcal

A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.

Supermarket: Sainsbury'sCalories: ~1500 kcal/dayBudget: £40–55Diet: All diets

7-day meal plan

Monday

1500 kcal - 96g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (460 kcal, 22g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (438 kcal, 26g protein)
  • Dinner: Miso Glazed Salmon with Soba Noodles (602 kcal, 48g protein)

Tuesday

1500 kcal - 107g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (444 kcal, 21g protein)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (549 kcal, 42g protein)
  • Dinner: Smoked Haddock and Potato Bake (507 kcal, 44g protein)

Wednesday

1500 kcal - 109g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (426 kcal, 20g protein)
  • Lunch: Mackerel and Brown Rice Salad (507 kcal, 36g protein)
  • Dinner: Roast Chicken Breast with Potatoes and Greens (567 kcal, 53g protein)

Thursday

1500 kcal - 87g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (508 kcal, 24g protein)
  • Lunch: Chickpea and Tuna Salad (472 kcal, 41g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (520 kcal, 22g protein)

Friday

1500 kcal - 102g protein
  • Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (463 kcal, 22g protein)
  • Lunch: Smoked Salmon and Quinoa Salad (530 kcal, 40g protein)
  • Dinner: Tuna and Sweet Potato Fishcakes with Salad (507 kcal, 40g protein)

Saturday

1500 kcal - 94g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (464 kcal, 33g protein)
  • Lunch: Turkey and Avocado Wholemeal Wrap (524 kcal, 40g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (512 kcal, 21g protein)

Sunday

1500 kcal - 136g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (434 kcal, 31g protein)
  • Lunch: Pork Tenderloin with Roasted Root Vegetables (533 kcal, 47g protein)
  • Dinner: Chicken Tikka with Cauliflower Rice and Raita (533 kcal, 58g protein)

Weekly shopping list

Protein

  • Eggs 2
  • Firm tofu 195g
  • Salmon fillet 195g
  • Tinned mackerel in brine 125g
  • Chicken breast 220g
  • Tinned tuna in spring water 175g
  • Tinned chickpeas 180g
  • Smoked salmon 110g
  • Tinned tuna 160g
  • Egg 1
  • Turkey breast slices 120g
  • Pork tenderloin 200g

Carbs & Grains

  • Wholemeal flour 90g
  • Brown rice 90g dry
  • Soba noodles 100g dry
  • New potatoes 210g
  • White potatoes 260g
  • Wholemeal tortilla 1

Vegetables

  • Onion 1
  • Cucumber half
  • Red onion half
  • Carrot 150g
  • Broccoli 150g
  • Spring onion 2
  • Sweet potato 220g mashed
  • Cucumber 5 slices
  • Avocado half
  • Baby spinach 35g
  • Tinned tomatoes 240g
  • Parsnip 110g
  • Sweet potato 110g

Dairy & Eggs

  • Semi-skimmed milk 165ml
  • Low-fat yogurt 110g
  • Light cream cheese 50g
  • Coconut milk light 240ml

Extras & Condiments

  • Blueberries 55g
  • Roasted mixed veg 165g
  • Tahini 20g
  • Lemon juice
  • Sesame seeds 1 tsp
  • Miso paste 1 tbsp
  • Soy sauce 1 tbsp
  • Pak choi 165g
  • Green beans 105g
  • Lemon 1
  • Olive oil 1 tsp
  • Smoked haddock fillet 190g
  • Reduced-fat cheddar 30g
  • Parsley fresh
  • Lemon dressing 15g
  • Garlic 3 cloves
  • Frozen mixed veg 240g
  • Sesame oil 1.25 tsp
  • Quinoa 90g dry
  • Dill 1 tsp
  • Mixed leaves 65g
  • Wholemeal bagel 1
  • Mustard 1.25 tsp
  • Curry paste 35g
  • Mixed herbs 1 tsp
  • Tikka paste 35g
  • Cauliflower 330g
  • Mint 1 tsp

Your 7-Day Meal Plan

Monday

1500 kcal96g protein
Breakfast460 kcal · 22g protein · 15 min

Wholemeal Pancakes with Low-Fat Yogurt

Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 460 kcal, 22g protein.

Recipe
  1. Add the base ingredients to a bowl: Wholemeal flour 90g, Eggs 2, Semi-skimmed milk 165ml, Low-fat yogurt 110g, Blueberries 55g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch438 kcal · 26g protein · 20 min

Baked Tofu and Tahini Buddha Bowl

Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 438 kcal, 26g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Firm tofu 195g, Brown rice 90g dry, Roasted mixed veg 165g, Tahini 20g, Lemon juice, Sesame seeds 1 tsp.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner602 kcal · 48g protein · 20 min

Miso Glazed Salmon with Soba Noodles

Made with salmon fillet, soba noodles, miso paste. Ready in 20 min — 602 kcal, 48g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Salmon fillet 195g, Soba noodles 100g dry, Miso paste 1 tbsp, Soy sauce 1 tbsp, Pak choi 165g, Sesame seeds 1 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.

Weekly Shopping List

Estimated cost: £40–55/week for one person from Sainsbury's.

Protein

  • Eggs 2
  • Firm tofu 195g
  • Salmon fillet 195g
  • Tinned mackerel in brine 125g
  • Chicken breast 220g
  • Tinned tuna in spring water 175g
  • Tinned chickpeas 180g
  • Smoked salmon 110g
  • Tinned tuna 160g
  • Egg 1
  • Turkey breast slices 120g
  • Pork tenderloin 200g

Carbs & Grains

  • Wholemeal flour 90g
  • Brown rice 90g dry
  • Soba noodles 100g dry
  • New potatoes 210g
  • White potatoes 260g
  • Wholemeal tortilla 1

Vegetables

  • Onion 1
  • Cucumber half
  • Red onion half
  • Carrot 150g
  • Broccoli 150g
  • Spring onion 2
  • Sweet potato 220g mashed
  • Cucumber 5 slices
  • Avocado half
  • Baby spinach 35g
  • Tinned tomatoes 240g
  • Parsnip 110g
  • Sweet potato 110g

Dairy & Eggs

  • Semi-skimmed milk 165ml
  • Low-fat yogurt 110g
  • Light cream cheese 50g
  • Coconut milk light 240ml

Extras & Condiments

  • Blueberries 55g
  • Roasted mixed veg 165g
  • Tahini 20g
  • Lemon juice
  • Sesame seeds 1 tsp
  • Miso paste 1 tbsp
  • Soy sauce 1 tbsp
  • Pak choi 165g
  • Green beans 105g
  • Lemon 1
  • Olive oil 1 tsp
  • Smoked haddock fillet 190g
  • Reduced-fat cheddar 30g
  • Parsley fresh
  • Lemon dressing 15g
  • Garlic 3 cloves
  • Frozen mixed veg 240g
  • Sesame oil 1.25 tsp
  • Quinoa 90g dry
  • Dill 1 tsp
  • Mixed leaves 65g
  • Wholemeal bagel 1
  • Mustard 1.25 tsp
  • Curry paste 35g
  • Mixed herbs 1 tsp
  • Tikka paste 35g
  • Cauliflower 330g
  • Mint 1 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

Swaps & Suggestions

💰 Make it cheaper

  • Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
  • Switch to own-brand products across the board
  • 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)
  • Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk

💪 Increase protein

  • Add a scoop of unflavoured whey or plant protein to porridge or smoothies
  • Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
  • Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
  • Add a hard-boiled egg as an afternoon snack on rest days
  • Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)

🥦 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 budget fat loss plan cost per week?

This plan is designed for Sainsbury's and typically costs £40–55 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.

How much protein does this plan provide per day?

Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.

Can I swap meals I don't like?

Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.

Can I print this budget fat loss meal plan or save it as a PDF?

Yes. Use the export / print PDF button on the plan page. The printable version summarises the full 7-day meal plan and includes the weekly shopping list.

Is this plan suitable for meal prep?

Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.

Is this plan suitable for beginners?

Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.

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