Monday
1500 kcal - 78g protein- Breakfast: Peanut Butter Overnight Oats (520 kcal, 22g protein)
- Lunch: Tiger Prawn and Mango Salad (411 kcal, 34g protein)
- Dinner: Mushroom and Pea Brown Rice Risotto (569 kcal, 22g protein)
Sainsbury's Work Lunch 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 difficultyLow (10–20 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 styleLow (10–20 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 Work Lunch 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 - 97g protein- Breakfast: Peanut Butter Overnight Oats (458 kcal, 19g protein)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (553 kcal, 48g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (489 kcal, 30g protein)
Wednesday
1500 kcal - 98g protein- Breakfast: Peanut Butter Overnight Oats (430 kcal, 18g protein)
- Lunch: Lean Beef Stir-Fry with Brown Rice (550 kcal, 44g protein)
- Dinner: Grilled Mackerel with Warm Potato Salad (520 kcal, 36g protein)
Thursday
1500 kcal - 105g protein- Breakfast: Peanut Butter Overnight Oats (524 kcal, 22g protein)
- Lunch: Miso Tofu and Edamame Bowl (512 kcal, 34g protein)
- Dinner: Chicken and Vegetable Broth with Bread (464 kcal, 49g protein)
Friday
1500 kcal - 91g protein- Breakfast: Peanut Butter Overnight Oats (457 kcal, 19g protein)
- Lunch: Edamame and Soba Noodle Salad (447 kcal, 23g protein)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (596 kcal, 49g protein)
Saturday
1500 kcal - 95g protein- Breakfast: Porridge with Walnuts and Cinnamon (450 kcal, 16g protein)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (496 kcal, 28g protein)
- Dinner: Baked Cod with New Potatoes and Green Beans (554 kcal, 51g protein)
Sunday
1500 kcal - 67g protein- Breakfast: Porridge with Walnuts and Cinnamon (496 kcal, 18g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (521 kcal, 31g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (483 kcal, 18g protein)
Weekly shopping list
Protein
- King prawns 180g
- Chicken breast 190g
- Firm tofu 215g
- Tinned chickpeas 105g
- Lean beef strips 180g
- Mackerel fillet 180g
- Silken tofu 185g
- Chicken stock 850ml
- Red lentils 105g
- Eggs 2 soft-boiled
- Cod fillet 230g
Carbs & Grains
- Rolled oats 95g
- Brown rice 120g dry
- New potatoes 250g
- Wholemeal roll 1
- Soba noodles 85g dry
- Wholewheat noodles 100g dry
Vegetables
- Red onion quarter
- Mushrooms 240g
- Frozen peas 120g
- Onion 1
- Mixed peppers 160g
- Spring onion 3
- Edamame beans 120g
- Carrot 2
- Celery 2 stalks
- Cucumber half
- Red pepper 1
- Tinned tomatoes 430g
- Avocado half
- Cherry tomatoes 7
- Broccoli 125g
Dairy & Eggs
- Oat milk 240ml
- Peanut butter 1.25 tbsp
- Tinned coconut milk light 215ml
- Butternut squash 500g
Extras & Condiments
- Banana 1
- Chia seeds 1.25 tsp
- Mango half
- Mixed leaves 95g
- Lime juice
- Chilli flakes pinch
- Coriander fresh
- Vegetable stock 725ml
- Parmesan 25g
- Garlic 2 cloves
- Olive oil 1 tbsp
- Mixed frozen veg 215g
- Curry paste 30g
- Frozen stir-fry veg 150g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Lemon juice
- Mustard dressing 20g
- Watercress 40g
- Miso paste 1.25 tbsp
- Sesame seeds 1.25 tsp
- Ginger 1 tsp
- Lean lamb shoulder 215g
- Cinnamon 1 tsp
- Cumin 1 tsp
- Walnuts 25g
- Maple syrup 1.25 tsp
- Tahini dressing 25g
- Green beans 175g
- Lemon 1
- Parsley
Your 7-Day Meal Plan
Monday
1500 kcal78g protein
Breakfast520 kcal · 22g protein · 5 min
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 520 kcal, 22g protein.
Recipe
- Add Rolled oats 95g, Oat milk 240ml, Peanut butter 1.25 tbsp, Banana 1, Chia seeds 1.25 tsp to a lidded container.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Lunch411 kcal · 34g protein · 10 min
Tiger Prawn and Mango Salad
Made with king prawns, mango half, mixed leaves. Ready in 10 min — 411 kcal, 34g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: King prawns 180g, Mango half, Mixed leaves 95g, Red onion quarter, Lime juice, Chilli flakes pinch, Coriander fresh.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner569 kcal · 22g protein · 35 min
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 569 kcal, 22g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Brown rice 120g dry, Mushrooms 240g, Frozen peas 120g, Onion 1, Vegetable stock 725ml, Parmesan 25g, Garlic 2 cloves.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
- King prawns 180g
- Chicken breast 190g
- Firm tofu 215g
- Tinned chickpeas 105g
- Lean beef strips 180g
- Mackerel fillet 180g
- Silken tofu 185g
- Chicken stock 850ml
- Red lentils 105g
- Eggs 2 soft-boiled
- Cod fillet 230g
Carbs & Grains
- Rolled oats 95g
- Brown rice 120g dry
- New potatoes 250g
- Wholemeal roll 1
- Soba noodles 85g dry
- Wholewheat noodles 100g dry
Vegetables
- Red onion quarter
- Mushrooms 240g
- Frozen peas 120g
- Onion 1
- Mixed peppers 160g
- Spring onion 3
- Edamame beans 120g
- Carrot 2
- Celery 2 stalks
- Cucumber half
- Red pepper 1
- Tinned tomatoes 430g
- Avocado half
- Cherry tomatoes 7
- Broccoli 125g
Dairy & Eggs
- Oat milk 240ml
- Peanut butter 1.25 tbsp
- Tinned coconut milk light 215ml
- Butternut squash 500g
Extras & Condiments
- Banana 1
- Chia seeds 1.25 tsp
- Mango half
- Mixed leaves 95g
- Lime juice
- Chilli flakes pinch
- Coriander fresh
- Vegetable stock 725ml
- Parmesan 25g
- Garlic 2 cloves
- Olive oil 1 tbsp
- Mixed frozen veg 215g
- Curry paste 30g
- Frozen stir-fry veg 150g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Lemon juice
- Mustard dressing 20g
- Watercress 40g
- Miso paste 1.25 tbsp
- Sesame seeds 1.25 tsp
- Ginger 1 tsp
- Lean lamb shoulder 215g
- Cinnamon 1 tsp
- Cumin 1 tsp
- Walnuts 25g
- Maple syrup 1.25 tsp
- Tahini dressing 25g
- Green beans 175g
- Lemon 1
- Parsley
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.