Sainsbury's 5-a-Day 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 118g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for an estimated £50–80/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Plan summary
Individual days vary around these figures.
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Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
Smashed Avocado on Rye Toast with Cherry Tomatoes
Made with rye bread, avocado, cherry tomatoes.
Recipe
Ingredients
- 2 slices of rye bread
- ½ avocado
- 7 cherry tomatoes
- 1 tsp lemon juice
- chilli flakes, to taste
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm rye bread.
- Slice avocado and cherry tomatoes.
- Layer avocado, cherry tomatoes, lemon juice and chilli flakes, to taste evenly.
Tuna and Edamame Brown Rice Bowl
Made with tinned tuna in spring water, brown rice, edamame beans.
Recipe
Ingredients
- 1¼ standard tins of tuna, drained
- 90g brown rice (dry weight)
- 90g edamame beans
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 2 spring onions
Allergens in this meal: Cereals containing gluten, Fish, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Drain tuna.
- Slice or chop spring onions. Cook edamame beans in boiling water for 3-4 minutes, then drain.
- Arrange tuna, the cooked brown rice, edamame beans and spring onions in a bowl and finish with soy sauce and sesame oil.
Chicken and Vegetable Broth with Bread
Made with chicken breast, carrot, celery.
Recipe
Ingredients
- 200g chicken breast
- 2 carrot
- 2 celery stalks
- 1 onion
- 775ml chicken stock
- 1 wholemeal roll
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop the carrots, celery and onion.
- Put them in a large pan with the chicken stock, bring to the boil and simmer for 10 minutes.
- Add the chicken breast and simmer gently for 12-15 minutes, until cooked through. Lift it out, shred it with two forks and return it to the pan.
- Season to taste and serve with the wholemeal roll on the side.
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey.
Recipe
Ingredients
- 175g low-fat Greek yogurt
- 70g frozen berries
- 1 tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Line a tray or shallow container with baking paper.
- Spread the low-fat Greek yogurt over the paper in an even layer about 1cm thick.
- Scatter frozen berries and honey over the top and press them in lightly.
- Freeze flat for at least 3-4 hours, until solid.
- Break into shards and serve straight from the freezer. Keep any leftovers frozen.
Weekly Shopping List
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Estimated cost: £50–80/week for 1 person from Sainsbury's. Calories and macros remain per person, while shopping quantities are scaled for the household.
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 9 main meal spaces, then add the separate small tubs shown above.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Price and availability
- Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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.
The Assumptions Behind This Plan
Every plan is built on four decisions. If one of them does not match your week, that is the part to change - the swaps below cover the common cases.
| 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 | £50–80/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
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.
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
- Add an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
🥦 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 is estimated at £50–80 per week for one person at typical UK prices, 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 118g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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?
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. Recipes are rated Standard (20–30 min/day) and use ingredients available at Sainsbury's — no specialist equipment or advanced technique is needed.
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