Sainsbury's Batch Cook 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 141g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for an estimated £60–80/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person158g protein · 216g carbs per person
Breakfast547 kcal · 35g protein · 67g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk.
Recipe
Ingredients
80g wholemeal flour
2 eggs
150ml semi-skimmed milk
100g low-fat yogurt
50g blueberries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
Whisk wholemeal flour, eggs and semi-skimmed milk into a smooth batter and leave it to stand for 2 minutes.
Lightly grease a non-stick pan, then cook small pancakes for 1-2 minutes per side.
Serve with low-fat yogurt and blueberries.
Lunch472 kcal · 35g protein · 66g carbs · 20 min
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper.
Recipe
Ingredients
200g cottage cheese
1 courgette, roasted
1 red pepper, roasted
8 cherry tomatoes
1 tsp mixed herbs
1 wholemeal pitta
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
Warm the roasted courgette and roasted red pepper through, or use them cold. Halve the cherry tomatoes.
Put the vegetables in a bowl, top with the cottage cheese and sprinkle over the mixed herbs.
Toast the wholemeal pitta, cut it into strips and serve alongside.
Dinner534 kcal · 55g protein · 67g carbs · 25 min
Cod and Chickpea Stew
Made with cod fillet, tinned chickpeas, tinned tomatoes.
Recipe
Ingredients
200g cod fillet
¾ of a standard tin of chickpeas, drained
1 standard tin of tomatoes
1 onion
3 garlic cloves
1 tsp paprika
parsley fresh, to taste
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
Peel and chop the onion and garlic. Drain and rinse the chickpeas.
Soften the onion and garlic in a large pan over medium heat for 5 minutes, then stir in the paprika.
Add the tomatoes and chickpeas with a splash of water and simmer for 10 minutes, until thickened.
Nestle the cod fillet into the sauce, cover and simmer gently for 8-10 minutes, until it flakes easily. Break it into chunks, season to taste and scatter over the parsley.
Snack246 kcal · 33g protein · 16g carbs · 3 min
Chocolate Protein Shake
Made with whey protein powder, semi-skimmed milk.
Recipe
Ingredients
30g whey protein powder
300ml semi-skimmed milk
Allergens in this meal: Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Pour the semi-skimmed milk into a shaker, add the whey protein powder and shake hard for 20-30 seconds until smooth.
Estimated cost: £60–80/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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Plant-Based Milks & Alternatives
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 17 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
Material
Glass or premium leak-resistant sets
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 Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Wholemeal Pancakes with Low-Fat Yogurt for quick breakfasts.
Cook and portion 3 portions of Cottage Cheese and Roasted Vegetable Bowl and 2 portions of Sardine and Wholemeal Pasta Salad.
Batch cook Cod and Chickpea Stew and Quorn Mince Bolognese with Wholemeal Pasta as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Chocolate Protein Shake, Skyr High-Protein Yogurt, Pea Protein Green Smoothie, Light Mozzarella and Tomato, and Mini Protein Overnight Oats.
Cool everything quickly and get it into the fridge within one to two hours.
Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
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
Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 £60–80 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 141g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
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. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Sainsbury's — no specialist equipment or advanced technique is needed.
