What this plan is for
A Sainsbury's weight loss plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Sainsbury's Batch-Friendly Weekly Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 107g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for roughly £40–55/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.
Your week at a glance
1 personPlan summary
SupermarketSainsbury's
GoalWeight Loss
Weekly cost£40–55 estimate
Daily average across the 7 days
1,800 kcal107g protein197g carbs65g fat41g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person101g protein · 172g carbs per person
Breakfast428 kcal · 7g protein · 17g carbs · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 428 kcal, 7g protein, 17g carbs.
Recipe
Ingredients
- 20g chia seeds
- 150ml coconut milk
- 70g mango chunks
- vanilla extract, to taste
Method
- Stir chia seeds and coconut milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add mango chunks and vanilla extract, to taste. Loosen with a splash of coconut milk if needed.
Lunch386 kcal · 32g protein · 34g carbs · 30 min
Pork Tenderloin with Roasted Root Vegetables
Made with pork tenderloin, parsnip, carrot. Ready in 30 min — 386 kcal, 32g protein, 34g carbs.
Recipe
Ingredients
- 125g pork tenderloin
- ¾ medium parsnip
- 1 medium carrot
- ½ medium sweet potato
- ¾ tbsp olive oil
- ¾ tsp mixed herbs
Method
- Cut the medium sweet potato into even chunks and boil in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the pork tenderloin in a non-stick pan over medium heat until cooked through. Meanwhile roast medium parsnip and medium carrot at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Serve the medium sweet potato with pork tenderloin, medium parsnip, medium carrot, olive oil and mixed herbs, then season to taste.
Dinner841 kcal · 35g protein · 121g carbs · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 841 kcal, 35g protein, 121g carbs.
Recipe
Ingredients
- 1¼ standard tins of chickpeas, drained
- 4 generous handfuls baby spinach (about 100g)
- 150ml light coconut milk
- 150g tomatoes
- ¾ onion
- 1 tbsp plus 1 tsp curry paste
- 60g brown rice (dry weight)
Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften onion and tomatoes for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and baby spinach and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack145 kcal · 27g protein · 0g carbs · 5 min
Sliced Cooked Chicken Breast
Made with chicken breast. Ready in 5 min — 145 kcal, 27g protein, 0g carbs.
Recipe
Ingredients
- 100g cooked chicken breast
Method
- Have cooked chicken breast to hand.
- Cook the cooked chicken breast in a non-stick pan over medium heat until cooked through.
- Season to taste and serve.
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 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
- 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Chia Seed Pudding with Mango for quick breakfasts.
- Cook and portion five lunches of Pork Tenderloin with Roasted Root Vegetables.
- Batch cook Chickpea and Spinach Coconut Curry and Roast Chicken Breast with Potatoes and Greens as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Sliced Cooked Chicken Breast.
- 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.
Printable meal plan PDF
Sainsbury's Batch-Friendly Weekly Weight Loss 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
1800 kcal - 101g protein, 172g carbs, 79g fat, 39g fibre- Breakfast: Chia Seed Pudding with Mango (428 kcal, 7g protein, 17g carbs, 35g fat, 9g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (386 kcal, 32g protein, 34g carbs, 15g fat, 9g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (841 kcal, 35g protein, 121g carbs, 26g fat, 21g fibre per person)
- Snack: Sliced Cooked Chicken Breast (145 kcal, 27g protein, 0g carbs, 3g fat, 0g fibre per person)
Tuesday
1799 kcal - 134g protein, 131g carbs, 82g fat, 32g fibre- Breakfast: Chia Seed Pudding with Mango (515 kcal, 9g protein, 21g carbs, 42g fat, 11g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (465 kcal, 39g protein, 41g carbs, 18g fat, 10g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (644 kcal, 53g protein, 69g carbs, 18g fat, 11g fibre per person)
- Snack: Sliced Cooked Chicken Breast (175 kcal, 33g protein, 0g carbs, 4g fat, 0g fibre per person)
Wednesday
1800 kcal - 101g protein, 172g carbs, 79g fat, 39g fibre- Breakfast: Chia Seed Pudding with Mango (428 kcal, 7g protein, 17g carbs, 35g fat, 9g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (386 kcal, 32g protein, 34g carbs, 15g fat, 9g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (841 kcal, 35g protein, 121g carbs, 26g fat, 21g fibre per person)
- Snack: Sliced Cooked Chicken Breast (145 kcal, 27g protein, 0g carbs, 3g fat, 0g fibre per person)
Thursday
1799 kcal - 134g protein, 131g carbs, 82g fat, 32g fibre- Breakfast: Chia Seed Pudding with Mango (515 kcal, 9g protein, 21g carbs, 42g fat, 11g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (465 kcal, 39g protein, 41g carbs, 18g fat, 10g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (644 kcal, 53g protein, 69g carbs, 18g fat, 11g fibre per person)
- Snack: Sliced Cooked Chicken Breast (175 kcal, 33g protein, 0g carbs, 4g fat, 0g fibre per person)
Friday
1800 kcal - 101g protein, 172g carbs, 79g fat, 39g fibre- Breakfast: Chia Seed Pudding with Mango (428 kcal, 7g protein, 17g carbs, 35g fat, 9g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (386 kcal, 32g protein, 34g carbs, 15g fat, 9g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (841 kcal, 35g protein, 121g carbs, 26g fat, 21g fibre per person)
- Snack: Sliced Cooked Chicken Breast (145 kcal, 27g protein, 0g carbs, 3g fat, 0g fibre per person)
Saturday
1800 kcal - 97g protein, 287g carbs, 31g fat, 52g fibre- Breakfast: Peanut Butter Overnight Oats (571 kcal, 17g protein, 86g carbs, 16g fat, 14g fibre per person)
- Lunch: Black Bean Burrito Bowl (528 kcal, 21g protein, 100g carbs, 3g fat, 16g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (521 kcal, 25g protein, 101g carbs, 8g fat, 22g fibre per person)
- Snack: Sliced Cooked Chicken Breast (180 kcal, 34g protein, 0g carbs, 4g fat, 0g fibre per person)
Sunday
1801 kcal - 79g protein, 311g carbs, 26g fat, 57g fibre- Breakfast: Peanut Butter Overnight Oats (561 kcal, 17g protein, 84g carbs, 16g fat, 14g fibre per person)
- Lunch: Black Bean Burrito Bowl (513 kcal, 21g protein, 97g carbs, 3g fat, 15g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (544 kcal, 28g protein, 107g carbs, 2g fat, 27g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (183 kcal, 13g protein, 23g carbs, 5g fat, 1g fibre per person)
Weekly shopping list
Protein
- Pork tenderloin 725g
- Tinned chickpeas 1.1kg
- Chicken breast 975g
- Black beans 360g
- Green lentils 180g
Carbs & Grains
- Brown rice 330g
- White potatoes 450g
- Rolled oats 150g
- Rice 3 cakes
Vegetables
- Parsnip 400g
- Carrot 775g
- Sweet potato 625g
- Baby spinach 330g
- Tinned tomatoes 3 x 400g tins (803g required)
- Onion 4
- Broccoli 270g
- Spinach 95g
- Mushrooms 180g
- Sweet potato mash 230g
Dairy & Eggs
- Coconut milk 2 x 400ml tins (792ml required)
- Coconut milk light 2 x 400ml tins (438ml required)
- Oat milk 1 x 1L carton (359ml required)
- Cottage cheese 90g
Fruit
- Mango chunks 400g
- Banana 2
Herbs & Spices
- Mixed herbs 1.5 tbsp
- Garlic 6 cloves
- Coriander, optional to taste x2
- Cumin 1 tsp
- Paprika 1 tsp
Condiments & Oils
- Olive oil 6 tbsp
- Curry paste 70g
- Peanut butter 30g
- Salsa 90g
- Vegetable stock 1 cube (makes 500ml; 177ml required)
Extras
- Chia seeds 130g
- Vanilla extract, optional to taste x5
- Sweetcorn 110g
- Lime juice, optional to taste x2
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
- 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 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. Nectar Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 107g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic weight loss plan?
Plenty of weight loss 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 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 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.
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