Sainsbury's 5-a-Day Weekly Weight Loss Plan — 1,800 kcal

Free printable UK weight loss 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 difficultyStandard (20–30 min/day)
Best forAnyone aiming for a sustainable calorie deficit
DietAll diets

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forAnyone aiming for a sustainable calorie deficit
Calories~1800 kcal/day
Budget£40–55/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

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 5-a-Day 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 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 - 123g protein
  • Breakfast: Baked Beans on Wholemeal Toast (423 kcal, 19g protein)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (628 kcal, 48g protein)
  • Dinner: King Prawn Egg Fried Brown Rice (580 kcal, 46g protein)
  • Snack: Tzatziki with Vegetable Dippers (169 kcal, 10g protein)

Tuesday

1800 kcal - 115g protein
  • Breakfast: Baked Beans on Wholemeal Toast (373 kcal, 17g protein)
  • Lunch: Mackerel and Brown Rice Salad (533 kcal, 38g protein)
  • Dinner: Chicken and Mushroom Wholemeal Pasta (596 kcal, 51g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (298 kcal, 9g protein)

Wednesday

1800 kcal - 120g protein
  • Breakfast: Baked Beans on Wholemeal Toast (470 kcal, 21g protein)
  • Lunch: Chickpea and Tuna Salad (524 kcal, 46g protein)
  • Dinner: Chickpea and Sweet Potato Stew (564 kcal, 21g protein)
  • Snack: Turkey Breast Slices with Rye Crackers (242 kcal, 32g protein)

Thursday

1800 kcal - 114g protein
  • Breakfast: Baked Beans on Wholemeal Toast (429 kcal, 20g protein)
  • Lunch: Smoked Salmon and Quinoa Salad (588 kcal, 44g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (514 kcal, 44g protein)
  • Snack: Walnuts and Dried Blueberries (269 kcal, 6g protein)

Friday

1800 kcal - 91g protein
  • Breakfast: Baked Beans on Wholemeal Toast (423 kcal, 19g protein)
  • Lunch: Turkey and Avocado Wholemeal Wrap (531 kcal, 41g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (544 kcal, 24g protein)
  • Snack: Banana and Almonds (302 kcal, 7g protein)

Saturday

1800 kcal - 142g protein
  • Breakfast: Ricotta Toast with Berries (376 kcal, 21g protein)
  • Lunch: Pork Tenderloin with Roasted Root Vegetables (547 kcal, 48g protein)
  • Dinner: Chicken and Lentil One-Pot Stew (592 kcal, 57g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (285 kcal, 16g protein)

Sunday

1800 kcal - 133g protein
  • Breakfast: Ricotta Toast with Berries (401 kcal, 22g protein)
  • Lunch: Garlic Prawn and Brown Rice Bowl (535 kcal, 44g protein)
  • Dinner: Chicken Fajita Bowl with Brown Rice (645 kcal, 58g protein)
  • Snack: Peanut Butter with Celery Sticks (219 kcal, 9g protein)

Weekly shopping list

Protein

  • Salmon fillet 180g
  • King prawns 240g
  • Eggs 2
  • Tinned mackerel in brine 135g
  • Chicken breast 190g
  • Tinned tuna in spring water 195g
  • Tinned chickpeas 200g
  • Turkey breast slices 105g
  • Smoked salmon 120g
  • Red lentils 145g
  • Pork tenderloin 205g
  • Chicken thighs 250g
  • Green lentils 115g

Carbs & Grains

  • Wholemeal bread 2 slices
  • New potatoes 240g
  • Brown rice 110g dry
  • Wholemeal pasta 95g dry
  • Rice cakes 2
  • Wholemeal roll 1
  • Wholemeal tortilla 1
  • Oatcakes 5

Vegetables

  • Frozen peas 95g
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 2
  • Cucumber half
  • Red onion half
  • Mushrooms 215g
  • Cucumber 3/4
  • Red onion 3/4
  • Sweet potato 340g
  • Tinned tomatoes 525g
  • Spinach 135g
  • Cherry tomatoes 10
  • Avocado half
  • Baby spinach 35g
  • Onion 1
  • Parsnip 115g
  • Mixed peppers 245g

Dairy & Eggs

  • Low-fat Greek yogurt 120g
  • Peanut butter 1 tbsp
  • Ricotta cheese 115g

Extras & Condiments

  • Reduced-sugar baked beans 240g
  • Green beans 120g
  • Lemon 1
  • Olive oil 1.25 tsp
  • Soy sauce 2.5 tbsp
  • Sesame oil 1.25 tsp
  • Garlic clove half
  • Dill 1.25 tsp
  • Lemon dressing 15g
  • Low-fat crème fraîche 55g
  • Garlic 2 cloves
  • Thyme 1 tsp
  • Banana 1
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Rye crackers 5
  • Mustard 1.25 tsp
  • Quinoa 100g dry
  • Lemon juice
  • Mixed leaves 75g
  • Reduced-fat feta 75g
  • Mixed herbs 1.25 tsp
  • Walnuts 30g
  • Dried blueberries 25g
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Almonds 25g
  • Frozen berries 90g
  • Honey 1.25 tsp
  • Reduced-fat cheddar 45g
  • Fajita spice 2.5 tsp

Your 7-Day Meal Plan

Monday

1800 kcal123g protein
Breakfast423 kcal · 19g protein · 5 min

Baked Beans on Wholemeal Toast

Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 423 kcal, 19g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Reduced-sugar baked beans 240g, Wholemeal bread 2 slices.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch628 kcal · 48g protein · 20 min

Salmon Fillet with New Potatoes and Green Beans

Made with salmon fillet, new potatoes, green beans. Ready in 20 min — 628 kcal, 48g protein.

Recipe
  1. Prepare the ingredients: Salmon fillet 180g, New potatoes 240g, Green beans 120g, Lemon 1, Olive oil 1.25 tsp.
  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.
Dinner580 kcal · 46g protein · 20 min

King Prawn Egg Fried Brown Rice

Made with king prawns, brown rice, eggs. Ready in 20 min — 580 kcal, 46g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: King prawns 240g, Brown rice 110g dry, Eggs 2, Frozen peas 95g, Soy sauce 2.5 tbsp, Sesame oil 1.25 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack169 kcal · 10g protein · 5 min

Tzatziki with Vegetable Dippers

Made with low-fat greek yogurt, cucumber quarter grated, garlic clove half. Ready in 5 min — 169 kcal, 10g protein.

Recipe
  1. Lay out the ingredients: Low-fat Greek yogurt 120g, Cucumber quarter grated, Garlic clove half, Carrot 1, Celery sticks 2, Dill 1.25 tsp.
  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

  • Salmon fillet 180g
  • King prawns 240g
  • Eggs 2
  • Tinned mackerel in brine 135g
  • Chicken breast 190g
  • Tinned tuna in spring water 195g
  • Tinned chickpeas 200g
  • Turkey breast slices 105g
  • Smoked salmon 120g
  • Red lentils 145g
  • Pork tenderloin 205g
  • Chicken thighs 250g
  • Green lentils 115g

Carbs & Grains

  • Wholemeal bread 2 slices
  • New potatoes 240g
  • Brown rice 110g dry
  • Wholemeal pasta 95g dry
  • Rice cakes 2
  • Wholemeal roll 1
  • Wholemeal tortilla 1
  • Oatcakes 5

Vegetables

  • Frozen peas 95g
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 2
  • Cucumber half
  • Red onion half
  • Mushrooms 215g
  • Cucumber 3/4
  • Red onion 3/4
  • Sweet potato 340g
  • Tinned tomatoes 525g
  • Spinach 135g
  • Cherry tomatoes 10
  • Avocado half
  • Baby spinach 35g
  • Onion 1
  • Parsnip 115g
  • Mixed peppers 245g

Dairy & Eggs

  • Low-fat Greek yogurt 120g
  • Peanut butter 1 tbsp
  • Ricotta cheese 115g

Extras & Condiments

  • Reduced-sugar baked beans 240g
  • Green beans 120g
  • Lemon 1
  • Olive oil 1.25 tsp
  • Soy sauce 2.5 tbsp
  • Sesame oil 1.25 tsp
  • Garlic clove half
  • Dill 1.25 tsp
  • Lemon dressing 15g
  • Low-fat crème fraîche 55g
  • Garlic 2 cloves
  • Thyme 1 tsp
  • Banana 1
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Rye crackers 5
  • Mustard 1.25 tsp
  • Quinoa 100g dry
  • Lemon juice
  • Mixed leaves 75g
  • Reduced-fat feta 75g
  • Mixed herbs 1.25 tsp
  • Walnuts 30g
  • Dried blueberries 25g
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Almonds 25g
  • Frozen berries 90g
  • Honey 1.25 tsp
  • Reduced-fat cheddar 45g
  • Fajita spice 2.5 tsp

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 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.

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