Sainsbury's Quick Prep High-Protein Low Calorie Plan — 1,500 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,500 kcal/day and averages 125g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for an estimated £55–90/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
1502 kcal per person139g protein · 176g carbs per person
Breakfast186 kcal · 25g protein · 16g carbs · 10 min
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion.
Recipe
Ingredients
6 egg whites
¾ pepper
½ onion
olive oil spray, as needed
1 tsp mixed herbs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
Slice or chop pepper and onion, then cook them in a non-stick pan over medium heat until softened.
Beat the eggs in a bowl with mixed herbs and season lightly, then pour into the pan and cook over medium heat until just set, folding it over to serve.
Season to taste and serve.
Lunch641 kcal · 52g protein · 77g carbs · 20 min
Turkey Mince and Brown Rice Meal Prep Bowl
Made with turkey mince lean, brown rice, frozen peas.
Recipe
Ingredients
200g lean turkey mince
90g brown rice (dry weight)
90g frozen peas
100ml chicken stock
2 garlic cloves
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook the rice with the chicken stock, adding only enough water to cover, until tender; drain only if needed and cool slightly.
Cook the lean turkey mince in a non-stick pan over medium heat, stirring, until browned and hot through. Add garlic for the final minute and cook until fragrant. Cook frozen peas in boiling water for 3-4 minutes, then drain.
Arrange lean turkey mince, the cooked brown rice and frozen peas in a bowl.
Dinner675 kcal · 62g protein · 83g carbs · 20 min
Chicken Stir-Fry with Wholewheat Noodles
Made with chicken breast, wholewheat noodles, broccoli.
Recipe
Ingredients
200g chicken breast
100g wholewheat noodles (dry weight)
½ small head of broccoli (about 150g)
2 tbsp soy sauce
1 tsp sesame oil
2 garlic cloves
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
Cook the noodles according to their packet instructions, then drain if needed.
Heat the sesame oil in a wok or large frying pan over high heat and stir-fry the chicken breast for 3-4 minutes, until browned and cooked through.
Add a small head of broccoli and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
Stir in soy sauce, toss to coat and serve with the noodles.
Estimated cost: £55–90/week for 1 person from Sainsbury's. Calories and macros remain per person, while shopping quantities are scaled for the household.
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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.
Mid-market: pricier than Asda or the discounters at list price, but Nectar Prices close much of the gap.
Value rangeStamford Street Co (consolidated value range since May 2023)
Loyalty pricingNectar Prices
What Sainsbury's is good for here
Reliable fresh produce and fish counters for pescatarian and higher-quality prep.
Strong chilled ready-prepared vegetables, which cut prep time on low-effort plans.
Nectar Prices regularly apply to meat and dairy staples.
Worth knowing before you shop
Without a Nectar card the effective basket cost is meaningfully higher.
The Stamford Street value range has been trimmed, so fewer economy lines than a couple of years ago.
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 Sainsbury's's Stamford Street Co (consolidated value range since May 2023) 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 Sainsbury's'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 Sainsbury's and is estimated at £55–90 per week for one person at typical UK prices, depending on what you already have at home. Nectar Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 125g 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 1,500 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 1,500 kcal/day, the Sainsbury's 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 Sainsbury's — no specialist equipment or advanced technique is needed.
