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 High-Fibre 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.
Supermarket: Sainsbury'sCalories: ~1500 kcal/dayBudget: £40–55Diet: All diets
7-day meal plan
Monday
1500 kcal - 110g protein
Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (422 kcal, 35g protein)
Lunch: Cannellini Bean and Tomato Soup (466 kcal, 23g protein)
Dinner: Three-Egg Omelette with Feta and Vegetables (612 kcal, 52g protein)
Tuesday
1500 kcal - 100g protein
Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (403 kcal, 33g protein)
Lunch: Tiger Prawn and Mango Salad (472 kcal, 39g protein)
Dinner: Red Lentil Dahl with Brown Rice (625 kcal, 28g protein)
Wednesday
1500 kcal - 123g protein
Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (311 kcal, 26g protein)
Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (557 kcal, 48g protein)
Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (632 kcal, 49g protein)
Thursday
1500 kcal - 127g protein
Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (318 kcal, 26g protein)
Lunch: Lean Beef Stir-Fry with Brown Rice (602 kcal, 48g protein)
Dinner: Chicken Fajita Bowl with Brown Rice (580 kcal, 53g protein)
Friday
1500 kcal - 100g protein
Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (372 kcal, 31g protein)
Lunch: Miso Tofu and Edamame Bowl (538 kcal, 36g protein)
Dinner: Teriyaki Tofu with Brown Rice and Broccoli (590 kcal, 33g protein)
Saturday
1500 kcal - 81g protein
Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (355 kcal, 8g protein)
Lunch: Edamame and Soba Noodle Salad (481 kcal, 25g protein)
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.
