What this plan is for
A Sainsbury's high protein low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Sainsbury's High Protein Low Calorie Plan — 1,800 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,800 kcal/day and averages 158g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for roughly £40–55/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketSainsbury's
GoalHigh Protein Low Calorie
Weekly cost£40–55 estimate
Daily average across the 7 days
1,799 kcal158g protein203g carbs39g fat31g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1797 kcal per person182g protein · 219g carbs per person
Breakfast203 kcal · 28g protein · 17g carbs · 10 min
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion. Ready in 10 min — 203 kcal, 28g protein, 17g carbs.
Recipe
Ingredients
- 7 egg whites
- ¾ pepper
- ½ onion
- olive oil spray, as needed
- 1¼ 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 and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with mixed herbs.
Lunch481 kcal · 54g protein · 61g carbs · 12 min
Tuna and Sweetcorn Jacket Potato
Made with baking potato, tinned tuna in spring water, sweetcorn. Ready in 12 min — 481 kcal, 54g protein, 61g carbs.
Recipe
Ingredients
- 225g baking potato
- 1¼ standard tins of tuna, drained
- 70g sweetcorn
- 40g low-fat Greek yogurt
Allergens in this meal: Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Prick the baking potato with a fork, then bake until the skin is crisp and the middle is tender.
- Drain tuna. Mix with sweetcorn and low-fat Greek yogurt and season to taste.
- Split the baking potato, fluff the middle with a fork, spoon over the filling and serve hot.
Dinner925 kcal · 78g protein · 132g carbs · 35 min
Chicken Tagine with Wholemeal Couscous
Made with chicken thighs, wholemeal couscous, tinned tomatoes. Ready in 35 min — 925 kcal, 78g protein, 132g carbs.
Recipe
Ingredients
- 250g chicken thighs
- 90g wholemeal couscous (dry weight)
- ½ of a standard tin of tomatoes
- ½ of a standard tin of chickpeas, drained
- 1¼ onions
- 2¼ tsp ras el hanout
- 1¼ lemons
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onions and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the chicken thighs with onions for 5-7 minutes.
- Stir in ras el hanout, then add chickpeas and lemons with enough water to cover and simmer gently until tender and thickened.
- Meanwhile, cook the couscous according to its packet instructions, then drain and serve alongside.
Snack188 kcal · 22g protein · 9g carbs · 3 min
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber. Ready in 3 min — 188 kcal, 22g protein, 9g carbs.
Recipe
Ingredients
- 175g cottage cheese
- ½ cucumber
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Put cucumber in a bowl or lidded container, adding cottage cheese just before eating.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/week for 1 person from Sainsbury's. 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 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
- 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
Sainsbury's 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 wider premium and own-brand choice, vegetarian products, fresh produce and flexible swaps.
- Useful when a plan needs quality-of-life convenience items without becoming takeaway-dependent.
- Watch total basket cost and swap premium items back to own-brand staples when budget matters.
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 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Sainsbury's | Sainsbury's pages allow more prepared ingredients, vegetarian options and premium swaps where useful. |
| 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
Sainsbury's High Protein Low Calorie Plan — 1,800 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
1797 kcal - 182g protein, 219g carbs, 29g fat, 32g fibre- Breakfast: Egg White Omelette with Peppers (203 kcal, 28g protein, 17g carbs, 1g fat, 6g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (481 kcal, 54g protein, 61g carbs, 3g fat, 6g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (925 kcal, 78g protein, 132g carbs, 17g fat, 19g fibre per person)
- Snack: Cottage Cheese with Cucumber (188 kcal, 22g protein, 9g carbs, 8g fat, 1g fibre per person)
Tuesday
1799 kcal - 150g protein, 212g carbs, 37g fat, 27g fibre- Breakfast: Egg White Omelette with Peppers (186 kcal, 25g protein, 16g carbs, 1g fat, 5g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (642 kcal, 52g protein, 77g carbs, 10g fat, 5g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (644 kcal, 51g protein, 71g carbs, 21g fat, 11g fibre per person)
- Snack: Mini Protein Overnight Oats (327 kcal, 22g protein, 48g carbs, 5g fat, 6g fibre per person)
Wednesday
1802 kcal - 143g protein, 150g carbs, 65g fat, 15g fibre- Breakfast: Egg White Omelette with Peppers (197 kcal, 27g protein, 16g carbs, 1g fat, 6g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (762 kcal, 54g protein, 82g carbs, 22g fat, 5g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (656 kcal, 46g protein, 51g carbs, 30g fat, 4g fibre per person)
- Snack: Hard-Boiled Eggs (187 kcal, 16g protein, 1g carbs, 12g fat, 0g fibre per person)
Thursday
1800 kcal - 161g protein, 258g carbs, 15g fat, 65g fibre- Breakfast: Egg White Omelette with Peppers (232 kcal, 30g protein, 21g carbs, 1g fat, 7g fibre per person)
- Lunch: Chickpea and Tuna Salad (521 kcal, 65g protein, 48g carbs, 8g fat, 12g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (768 kcal, 40g protein, 150g carbs, 3g fat, 38g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (279 kcal, 26g protein, 39g carbs, 3g fat, 8g fibre per person)
Friday
1796 kcal - 197g protein, 181g carbs, 30g fat, 22g fibre- Breakfast: Egg White Omelette with Peppers (232 kcal, 30g protein, 21g carbs, 1g fat, 7g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (581 kcal, 59g protein, 61g carbs, 13g fat, 8g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (817 kcal, 80g protein, 96g carbs, 10g fat, 6g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (166 kcal, 28g protein, 3g carbs, 6g fat, 1g fibre per person)
Saturday
1799 kcal - 135g protein, 218g carbs, 43g fat, 33g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (415 kcal, 27g protein, 44g carbs, 13g fat, 4g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (505 kcal, 37g protein, 57g carbs, 13g fat, 9g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (633 kcal, 53g protein, 88g carbs, 11g fat, 17g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (246 kcal, 18g protein, 29g carbs, 6g fat, 3g fibre per person)
Sunday
1800 kcal - 135g protein, 180g carbs, 56g fat, 21g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (436 kcal, 29g protein, 45g carbs, 14g fat, 4g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (422 kcal, 29g protein, 23g carbs, 24g fat, 7g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (777 kcal, 61g protein, 93g carbs, 15g fat, 8g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (165 kcal, 16g protein, 19g carbs, 3g fat, 2g fibre per person)
Weekly shopping list
Protein
- Egg whites 1.2kg
- Tinned tuna in spring water 360g
- Chicken thighs 260g
- Tinned chickpeas 310g
- Turkey mince lean 390g
- Pork tenderloin 220g
- Chicken breast 440g
- Mackerel fillet 210g
- Eggs 6
- Green lentils 260g
- Turkey breast slices 110g
- Tuna steak 260g
- King prawns 160g
- Smoked salmon 160g
- Tinned sardines 120g
- Lean beef strips 220g
Carbs & Grains
- Baking potato 240g
- Wholemeal couscous 95g
- Brown rice 390g
- Rolled oats 45g
- New potatoes 280g
- Wholemeal pasta 80g
- Low-sugar granola 30g
Vegetables
- Mixed peppers 775g
- Onion 7
- Tinned tomatoes 2 x 400g tins (612g required)
- Cucumber 2 (415g required)
- peas 85g
- Sweet potato 725g
- Spring onion 4
- Watercress 45g
- Red onion 1
- Mushrooms 260g
- Carrot 3
- Sweet potato mash 320g
- Baby spinach 120g
- Asparagus 200g
- Romaine lettuce 50g
- Cherry tomatoes 1 x 300g pack (162g required)
- Spinach 95g
- Courgette 1
- Red pepper 1
- Mixed leaves 65g
Dairy & Eggs
- Low-fat Greek yogurt 340g
- Cottage cheese 180g
- Skyr 110g
- Semi-skimmed milk 1 x 1L carton (106ml required)
- Light cream cheese 80g
Fruit
- Apple 1
- Banana 1
- berries 65g
Herbs & Spices
- Mixed herbs 2 tbsp
- Garlic 11 cloves
- Rosemary 1.25 tsp
- Garlic powder 1.25 tsp
- Paprika 1 tsp
- Ginger 1.25 tsp
Condiments & Oils
- Olive oil spray, optional light coating x5
- Chicken stock 110ml
- Olive oil 3.5 tbsp
- Mustard dressing 22g
- Lemon dressing 19g
- Vegetable stock 1 cube (makes 500ml; 253ml required)
- Mustard 1.25 tsp
- Soy sauce 3.5 tbsp
- Light mayo 19g
- Honey 2 tsp
Extras
- Sweetcorn 70g
- Ras el hanout 2.5 tsp
- Lemon 2
- Lemon juice, optional to taste x3
- Rye 5 crackers
- Wholemeal bagel 2
- Lemon juice 1.75 tbsp
- stir-fry veg 220g
Shopping This Plan At Sainsbury's
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
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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. Nectar Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 158g of protein per day across the week, based on the meals actually selected — well above 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 1,800 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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 1,800 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 Standard (20–30 min/day) and use ingredients available at Sainsbury's — no specialist equipment or advanced technique is needed.
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