Monday
1500 kcal - 125g protein- Breakfast: Poached Eggs with Smoked Salmon on Toast (463 kcal, 38g protein)
- Lunch: Turkey and Avocado Wholemeal Wrap (485 kcal, 38g protein)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (552 kcal, 49g protein)
Sainsbury's Lower-Sugar Weekly Weight Loss Plan — 1,500 kcal
Free printable UK weight loss meal plan for Sainsbury's: 7 days at ~1,500 kcal/day, £40–55/week estimate, macros and shopping list.
SupermarketSainsbury's
Calorie target~1500 kcal/day
Weekly budget£40–55
Prep difficultyStandard (20–30 min/day)
Best forAnyone aiming for a sustainable calorie deficit
DietAll diets
Estimated daily macros
Plan Quick Facts
Best forAnyone aiming for a sustainable calorie deficit
Calories~1500 kcal/day
Budget£40–55/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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 Lower-Sugar Weekly Weight Loss 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.
7-day meal plan
Tuesday
1500 kcal - 120g protein- Breakfast: Poached Eggs with Smoked Salmon on Toast (444 kcal, 36g protein)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (507 kcal, 44g protein)
- Dinner: Tuna and Sweetcorn Pasta Bake (549 kcal, 40g protein)
Wednesday
1500 kcal - 129g protein- Breakfast: Poached Eggs with Smoked Salmon on Toast (463 kcal, 38g protein)
- Lunch: Garlic Prawn and Brown Rice Bowl (485 kcal, 40g protein)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (552 kcal, 51g protein)
Thursday
1500 kcal - 112g protein- Breakfast: Poached Eggs with Smoked Salmon on Toast (434 kcal, 35g protein)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (528 kcal, 50g protein)
- Dinner: Spinach and Ricotta Wholemeal Pasta (538 kcal, 27g protein)
Friday
1500 kcal - 126g protein- Breakfast: Poached Eggs with Smoked Salmon on Toast (488 kcal, 40g protein)
- Lunch: King Prawn and Avocado Salad (442 kcal, 33g protein)
- Dinner: Baked Cod and Chickpea Stew (570 kcal, 53g protein)
Saturday
1500 kcal - 76g protein- Breakfast: Tofu Scramble with Peppers (378 kcal, 29g protein)
- Lunch: Black Bean Burrito Bowl (574 kcal, 26g protein)
- Dinner: Chickpea and Sweet Potato Stew (548 kcal, 21g protein)
Sunday
1500 kcal - 122g protein- Breakfast: Tofu Scramble with Peppers (296 kcal, 22g protein)
- Lunch: Chicken and Wholemeal Pasta with Pesto (571 kcal, 47g protein)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (633 kcal, 53g protein)
Weekly shopping list
Protein
- Eggs 2
- Smoked salmon 110g
- Turkey breast slices 110g
- Pork tenderloin 220g
- Tinned tuna in spring water 155g
- King prawns 200g
- Pork loin 220g
- Chicken breast 185g
- Cod fillet 235g
- Tinned chickpeas 235g
- Firm tofu 260g
- Black beans tinned 260g
Carbs & Grains
- Wholemeal bread 2 slices
- Wholemeal tortilla 1
- Wholemeal pasta 105g dry
- Brown rice 90g dry
Vegetables
- Avocado half
- Baby spinach 35g
- Sweet potato 220g
- Parsnip 105g
- Carrot 105g
- Sweetcorn 105g
- Tinned tomatoes 210g
- Broccoli 205g
- Cherry tomatoes 9
- Onion 1
- Mixed peppers 130g
- Spinach 130g
- Courgette 1
- Red pepper 1
Dairy & Eggs
- Ricotta 105g
Extras & Condiments
- Lemon juice 1 tsp
- Mustard 1 tsp
- Apple 1
- Rosemary 1 tsp
- Olive oil 1 tbsp
- Garlic 2 cloves
- Mixed herbs 1 tsp
- Cheddar reduced-fat 30g
- Soy sauce 1 tbsp
- Parmesan 15g
- Mixed leaves 95g
- Lemon dressing 15g
- Paprika 1.25 tsp
- Parsley fresh
- Turmeric 0.75 tsp
- Cumin 0.75 tsp
- Salsa 65g
- Coriander fresh
- Lime juice
- Green pesto 25g
- Lean sirloin steak 220g
Your 7-Day Meal Plan
Monday
1500 kcal125g protein
Breakfast463 kcal · 38g protein · 12 min
Poached Eggs with Smoked Salmon on Toast
Made with eggs, smoked salmon, wholemeal bread. Ready in 12 min — 463 kcal, 38g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Eggs 2, Smoked salmon 110g, Wholemeal bread 2 slices, Lemon juice 1 tsp.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch485 kcal · 38g protein · 5 min
Turkey and Avocado Wholemeal Wrap
Made with turkey breast slices, avocado half, wholemeal tortilla. Ready in 5 min — 485 kcal, 38g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Turkey breast slices 110g, Avocado half, Wholemeal tortilla 1, Baby spinach 35g, Mustard 1 tsp.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Dinner552 kcal · 49g protein · 35 min
Pork Tenderloin with Apple and Sweet Potato
Made with pork tenderloin, sweet potato, apple. Ready in 35 min — 552 kcal, 49g protein.
Recipe
- Prepare the ingredients: Pork tenderloin 220g, Sweet potato 220g, Apple 1, Rosemary 1 tsp, Olive oil 1 tbsp, Garlic 2 cloves.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
- Eggs 2
- Smoked salmon 110g
- Turkey breast slices 110g
- Pork tenderloin 220g
- Tinned tuna in spring water 155g
- King prawns 200g
- Pork loin 220g
- Chicken breast 185g
- Cod fillet 235g
- Tinned chickpeas 235g
- Firm tofu 260g
- Black beans tinned 260g
Carbs & Grains
- Wholemeal bread 2 slices
- Wholemeal tortilla 1
- Wholemeal pasta 105g dry
- Brown rice 90g dry
Vegetables
- Avocado half
- Baby spinach 35g
- Sweet potato 220g
- Parsnip 105g
- Carrot 105g
- Sweetcorn 105g
- Tinned tomatoes 210g
- Broccoli 205g
- Cherry tomatoes 9
- Onion 1
- Mixed peppers 130g
- Spinach 130g
- Courgette 1
- Red pepper 1
Dairy & Eggs
- Ricotta 105g
Extras & Condiments
- Lemon juice 1 tsp
- Mustard 1 tsp
- Apple 1
- Rosemary 1 tsp
- Olive oil 1 tbsp
- Garlic 2 cloves
- Mixed herbs 1 tsp
- Cheddar reduced-fat 30g
- Soy sauce 1 tbsp
- Parmesan 15g
- Mixed leaves 95g
- Lemon dressing 15g
- Paprika 1.25 tsp
- Parsley fresh
- Turmeric 0.75 tsp
- Cumin 0.75 tsp
- Salsa 65g
- Coriander fresh
- Lime juice
- Green pesto 25g
- Lean sirloin steak 220g
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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 weight loss 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 weight loss 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.