Sainsbury's Batch-Friendly Weekly High Protein Low Calorie Plan — 1,800 kcal

Free printable UK high protein low calorie meal plan for Sainsbury's: 7 days at ~1,800 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketSainsbury's
Calorie target~1800 kcal/day
Weekly budget£40–55
Prep difficultyBatch cook (prep on Sunday)
Best forFat loss while preserving muscle mass
DietAll diets

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forFat loss while preserving muscle mass
Calories~1800 kcal/day
Budget£40–55/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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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 Batch-Friendly Weekly 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 calories, protein totals and the weekly shopping list.

Supermarket: Sainsbury'sCalories: ~1800 kcal/dayBudget: £40–55Diet: All diets

7-day meal plan

Monday

1800 kcal - 156g protein
  • Breakfast: Kefir with Berries and Chia Seeds (306 kcal, 12g protein)
  • Lunch: Baked Cod with Sweet Potato Wedges (588 kcal, 51g protein)
  • Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (722 kcal, 56g protein)
  • Snack: Sliced Cooked Chicken Breast (184 kcal, 37g protein)

Tuesday

1800 kcal - 106g protein
  • Breakfast: Kefir with Berries and Chia Seeds (349 kcal, 14g protein)
  • Lunch: Cannellini Bean and Tomato Soup (447 kcal, 22g protein)
  • Dinner: Salmon and Wholemeal Pasta with Spinach (809 kcal, 59g protein)
  • Snack: Tzatziki with Vegetable Dippers (195 kcal, 11g protein)

Wednesday

1800 kcal - 96g protein
  • Breakfast: Kefir with Berries and Chia Seeds (334 kcal, 13g protein)
  • Lunch: Tiger Prawn and Mango Salad (453 kcal, 37g protein)
  • Dinner: Tofu Pad Thai (640 kcal, 35g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (373 kcal, 11g protein)

Thursday

1800 kcal - 148g protein
  • Breakfast: Kefir with Berries and Chia Seeds (302 kcal, 12g protein)
  • Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (628 kcal, 54g protein)
  • Dinner: Lean Beef and Sweet Potato Stew (652 kcal, 53g protein)
  • Snack: Turkey Breast Slices with Rye Crackers (218 kcal, 29g protein)

Friday

1800 kcal - 121g protein
  • Breakfast: Kefir with Berries and Chia Seeds (281 kcal, 11g protein)
  • Lunch: Lean Beef Stir-Fry with Brown Rice (619 kcal, 50g protein)
  • Dinner: Turkey Mince Bolognese with Wholemeal Pasta (653 kcal, 54g protein)
  • Snack: Walnuts and Dried Blueberries (247 kcal, 6g protein)

Saturday

1800 kcal - 122g protein
  • Breakfast: Poached Eggs with Smoked Salmon on Toast (482 kcal, 39g protein)
  • Lunch: Miso Tofu and Edamame Bowl (481 kcal, 32g protein)
  • Dinner: King Prawn Egg Fried Brown Rice (550 kcal, 44g protein)
  • Snack: Banana and Almonds (287 kcal, 7g protein)

Sunday

1800 kcal - 128g protein
  • Breakfast: Poached Eggs with Smoked Salmon on Toast (458 kcal, 37g protein)
  • Lunch: Edamame and Soba Noodle Salad (458 kcal, 24g protein)
  • Dinner: Chicken and Mushroom Wholemeal Pasta (611 kcal, 52g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (273 kcal, 15g protein)

Weekly shopping list

Protein

  • Cod fillet 220g
  • Lean beef strips 245g
  • Chicken breast 145g cooked
  • Salmon fillet 250g
  • King prawns 200g
  • Firm tofu 270g
  • Chicken breast 215g
  • Lean stewing beef 240g
  • Beef stock 360ml
  • Turkey breast slices 95g
  • Turkey mince lean 225g
  • Eggs 2
  • Smoked salmon 115g
  • Silken tofu 170g

Carbs & Grains

  • Brown rice 110g dry
  • Wholemeal pasta 125g dry
  • Rice noodles 105g dry
  • Rice cakes 3
  • Wholemeal bread 2 slices
  • Soba noodles 85g dry
  • Oatcakes 4

Vegetables

  • Sweet potato 245g
  • Tinned tomatoes 550g
  • Onion 1
  • Baby spinach 140g
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 3
  • Red onion quarter
  • Spring onion 4
  • Peanuts 25g
  • Mixed peppers 180g
  • Edamame beans 115g
  • Frozen peas 90g
  • Cucumber half
  • Red pepper 1
  • Mushrooms 220g

Dairy & Eggs

  • Low-fat Greek yogurt 140g
  • Peanut butter 1.25 tbsp

Extras & Condiments

  • Plain kefir 245ml
  • Frozen mixed berries 120g
  • Chia seeds 1.25 tbsp
  • Honey 1.25 tsp
  • Olive oil 1.25 tsp
  • Paprika 1.25 tsp
  • Lemon 1
  • Frozen stir-fry veg 245g
  • Soy sauce 2.5 tbsp
  • Garlic 2 cloves
  • Ginger 1.25 tsp
  • Cannellini beans tinned 280g
  • Vegetable stock 280ml
  • Basil
  • Lemon juice
  • Garlic clove 3/4
  • Dill 1.5 tsp
  • Mango 3/4
  • Mixed leaves 105g
  • Lime juice
  • Chilli flakes pinch
  • Coriander fresh
  • Beansprouts 135g
  • Tamari 2.75 tbsp
  • Banana 1
  • Rye crackers 5
  • Mustard 1.25 tsp
  • Sesame oil 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Walnuts 30g
  • Dried blueberries 25g
  • Miso paste 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Almonds 25g
  • Low-fat crème fraîche 55g
  • Thyme 1 tsp
  • Reduced-fat cheddar 45g

Your 7-Day Meal Plan

Monday

1800 kcal156g protein
Breakfast306 kcal · 12g protein · 3 min

Kefir with Berries and Chia Seeds

Made with plain kefir, frozen mixed berries, chia seeds. Ready in 3 min — 306 kcal, 12g protein.

Recipe
  1. Add Plain kefir 245ml, Frozen mixed berries 120g, Chia seeds 1.25 tbsp, Honey 1.25 tsp to a lidded container.
  2. Stir well, cover, and chill for at least 4 hours or overnight.
  3. Stir again before eating and add a splash of milk if it is too thick.
Lunch588 kcal · 51g protein · 25 min

Baked Cod with Sweet Potato Wedges

Made with cod fillet, sweet potato, olive oil. Ready in 25 min — 588 kcal, 51g protein.

Recipe
  1. Prepare the ingredients: Cod fillet 220g, Sweet potato 245g, Olive oil 1.25 tsp, Paprika 1.25 tsp, Lemon 1.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Dinner722 kcal · 56g protein · 20 min

Lean Beef Stir-Fry with Brown Rice and Frozen Veg

Made with lean beef strips, brown rice, frozen stir-fry veg. Ready in 20 min — 722 kcal, 56g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Lean beef strips 245g, Brown rice 110g dry, Frozen stir-fry veg 245g, Soy sauce 2.5 tbsp, Garlic 2 cloves, Ginger 1.25 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack184 kcal · 37g protein · 5 min

Sliced Cooked Chicken Breast

Made with chicken breast. Ready in 5 min — 184 kcal, 37g protein.

Recipe
  1. Lay out the ingredients: Chicken breast 145g cooked.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £40–55/week for one person from Sainsbury's.

Protein

  • Cod fillet 220g
  • Lean beef strips 245g
  • Chicken breast 145g cooked
  • Salmon fillet 250g
  • King prawns 200g
  • Firm tofu 270g
  • Chicken breast 215g
  • Lean stewing beef 240g
  • Beef stock 360ml
  • Turkey breast slices 95g
  • Turkey mince lean 225g
  • Eggs 2
  • Smoked salmon 115g
  • Silken tofu 170g

Carbs & Grains

  • Brown rice 110g dry
  • Wholemeal pasta 125g dry
  • Rice noodles 105g dry
  • Rice cakes 3
  • Wholemeal bread 2 slices
  • Soba noodles 85g dry
  • Oatcakes 4

Vegetables

  • Sweet potato 245g
  • Tinned tomatoes 550g
  • Onion 1
  • Baby spinach 140g
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 3
  • Red onion quarter
  • Spring onion 4
  • Peanuts 25g
  • Mixed peppers 180g
  • Edamame beans 115g
  • Frozen peas 90g
  • Cucumber half
  • Red pepper 1
  • Mushrooms 220g

Dairy & Eggs

  • Low-fat Greek yogurt 140g
  • Peanut butter 1.25 tbsp

Extras & Condiments

  • Plain kefir 245ml
  • Frozen mixed berries 120g
  • Chia seeds 1.25 tbsp
  • Honey 1.25 tsp
  • Olive oil 1.25 tsp
  • Paprika 1.25 tsp
  • Lemon 1
  • Frozen stir-fry veg 245g
  • Soy sauce 2.5 tbsp
  • Garlic 2 cloves
  • Ginger 1.25 tsp
  • Cannellini beans tinned 280g
  • Vegetable stock 280ml
  • Basil
  • Lemon juice
  • Garlic clove 3/4
  • Dill 1.5 tsp
  • Mango 3/4
  • Mixed leaves 105g
  • Lime juice
  • Chilli flakes pinch
  • Coriander fresh
  • Beansprouts 135g
  • Tamari 2.75 tbsp
  • Banana 1
  • Rye crackers 5
  • Mustard 1.25 tsp
  • Sesame oil 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Walnuts 30g
  • Dried blueberries 25g
  • Miso paste 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Almonds 25g
  • Low-fat crème fraîche 55g
  • Thyme 1 tsp
  • Reduced-fat cheddar 45g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

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?

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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.

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