Monday
1500 kcal - 107g protein- Breakfast: Banana and Oat Smoothie (352 kcal, 11g protein)
- Lunch: Smoked Salmon and Quinoa Salad (546 kcal, 41g protein)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (602 kcal, 55g protein)
Sainsbury's Balanced Plate Weekly High Protein Low Calorie Plan — 1,500 kcal
Free printable UK high protein low calorie 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 difficultyStandard (20–30 min/day)
Best forFat loss while preserving muscle mass
DietAll diets
Estimated daily macros
Plan Quick Facts
Best forFat loss while preserving muscle mass
Calories~1500 kcal/day
Budget£40–55/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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 Balanced Plate Weekly High Protein Low Calorie 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.
7-day meal plan
Tuesday
1500 kcal - 100g protein- Breakfast: Banana and Oat Smoothie (347 kcal, 11g protein)
- Lunch: Turkey and Avocado Wholemeal Wrap (493 kcal, 38g protein)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (660 kcal, 51g protein)
Wednesday
1500 kcal - 103g protein- Breakfast: Banana and Oat Smoothie (339 kcal, 11g protein)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (526 kcal, 46g protein)
- Dinner: Salmon and Wholemeal Pasta with Spinach (635 kcal, 46g protein)
Thursday
1500 kcal - 88g protein- Breakfast: Banana and Oat Smoothie (378 kcal, 12g protein)
- Lunch: Garlic Prawn and Brown Rice Bowl (537 kcal, 44g protein)
- Dinner: Tofu Pad Thai (585 kcal, 32g protein)
Friday
1500 kcal - 113g protein- Breakfast: Banana and Oat Smoothie (342 kcal, 11g protein)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (562 kcal, 53g protein)
- Dinner: Lean Beef and Sweet Potato Stew (596 kcal, 49g protein)
Saturday
1500 kcal - 134g protein- Breakfast: Egg White Omelette with Peppers (290 kcal, 38g protein)
- Lunch: King Prawn and Avocado Salad (479 kcal, 35g protein)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (731 kcal, 61g protein)
Sunday
1500 kcal - 115g protein- Breakfast: Egg White Omelette with Peppers (300 kcal, 39g protein)
- Lunch: Black Bean Burrito Bowl (574 kcal, 26g protein)
- Dinner: King Prawn Egg Fried Brown Rice (626 kcal, 50g protein)
Weekly shopping list
Protein
- Smoked salmon 115g
- Chicken breast 225g
- Turkey breast slices 110g
- Lean beef strips 225g
- Pork tenderloin 195g
- Salmon fillet 195g
- King prawns 220g
- Firm tofu 245g
- Lean stewing beef 220g
- Beef stock 330ml
- Egg whites 8
- Turkey mince lean 250g
- Black beans tinned 260g
- Eggs 3
Carbs & Grains
- Rolled oats 55g
- Brown rice 100g dry
- Wholemeal tortilla 1
- Wholemeal pasta 100g dry
- Rice noodles 100g dry
Vegetables
- Cucumber half
- Tinned tomatoes 225g
- Onion 1
- Avocado half
- Baby spinach 35g
- Parsnip 110g
- Carrot 110g
- Sweet potato 110g
- Spring onion 4
- Peanuts 25g
- Broccoli 220g
- Mixed peppers 125g
- Onion 3/4
- Avocado 3/4
- Cherry tomatoes 10
- Sweetcorn 80g
- Frozen peas 105g
Dairy & Eggs
- Oat milk 280ml
- Peanut butter 1.25 tsp
- Coconut milk light 225ml
Extras & Condiments
- Banana 1
- Quinoa 90g dry
- Dill 1.25 tsp
- Lemon juice
- Mixed leaves 70g
- Garlic 3 cloves
- Curry paste 35g
- Mustard 1 tsp
- Frozen stir-fry veg 225g
- Soy sauce 2.25 tbsp
- Ginger 1 tsp
- Olive oil 1 tbsp
- Mixed herbs 1 tsp
- Beansprouts 120g
- Tamari 2.5 tbsp
- Lime juice
- Olive oil spray
- Lemon dressing 20g
- Salsa 65g
- Coriander fresh
- Sesame oil 1.25 tsp
Your 7-Day Meal Plan
Monday
1500 kcal107g protein
Breakfast352 kcal · 11g protein · 5 min
Banana and Oat Smoothie
Made with banana, rolled oats, oat milk. Ready in 5 min — 352 kcal, 11g protein.
Recipe
- Add Banana 1, Rolled oats 55g, Oat milk 280ml, Peanut butter 1.25 tsp to a blender.
- Blend until smooth, adding a splash more milk or water if needed.
- Pour into a glass or shaker and serve cold.
Lunch546 kcal · 41g protein · 12 min
Smoked Salmon and Quinoa Salad
Made with smoked salmon, quinoa, cucumber half. Ready in 12 min — 546 kcal, 41g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Smoked salmon 115g, Quinoa 90g dry, Cucumber half, Dill 1.25 tsp, Lemon juice, Mixed leaves 70g.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner602 kcal · 55g protein · 25 min
Chicken and Coconut Milk Curry with Brown Rice
Made with chicken breast, coconut milk light, tinned tomatoes. Ready in 25 min — 602 kcal, 55g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Chicken breast 225g, Coconut milk light 225ml, Tinned tomatoes 225g, Onion 1, Garlic 3 cloves, Curry paste 35g, Brown rice 100g dry.
- 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
- Smoked salmon 115g
- Chicken breast 225g
- Turkey breast slices 110g
- Lean beef strips 225g
- Pork tenderloin 195g
- Salmon fillet 195g
- King prawns 220g
- Firm tofu 245g
- Lean stewing beef 220g
- Beef stock 330ml
- Egg whites 8
- Turkey mince lean 250g
- Black beans tinned 260g
- Eggs 3
Carbs & Grains
- Rolled oats 55g
- Brown rice 100g dry
- Wholemeal tortilla 1
- Wholemeal pasta 100g dry
- Rice noodles 100g dry
Vegetables
- Cucumber half
- Tinned tomatoes 225g
- Onion 1
- Avocado half
- Baby spinach 35g
- Parsnip 110g
- Carrot 110g
- Sweet potato 110g
- Spring onion 4
- Peanuts 25g
- Broccoli 220g
- Mixed peppers 125g
- Onion 3/4
- Avocado 3/4
- Cherry tomatoes 10
- Sweetcorn 80g
- Frozen peas 105g
Dairy & Eggs
- Oat milk 280ml
- Peanut butter 1.25 tsp
- Coconut milk light 225ml
Extras & Condiments
- Banana 1
- Quinoa 90g dry
- Dill 1.25 tsp
- Lemon juice
- Mixed leaves 70g
- Garlic 3 cloves
- Curry paste 35g
- Mustard 1 tsp
- Frozen stir-fry veg 225g
- Soy sauce 2.25 tbsp
- Ginger 1 tsp
- Olive oil 1 tbsp
- Mixed herbs 1 tsp
- Beansprouts 120g
- Tamari 2.5 tbsp
- Lime juice
- Olive oil spray
- Lemon dressing 20g
- Salsa 65g
- Coriander fresh
- Sesame oil 1.25 tsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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 high protein low calorie 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 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 the full 7-day meal plan and includes the weekly shopping list.
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
Feedback
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