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 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 124g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for roughly £40–55/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.
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 kcal124g protein214g carbs52g fat36g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1803 kcal per person145g protein · 225g carbs per person
Breakfast366 kcal · 10g protein · 54g carbs · 5 min
Smashed Avocado on Rye Toast with Cherry Tomatoes
Made with rye bread, avocado, cherry tomatoes. Ready in 5 min — 366 kcal, 10g protein, 54g carbs.
Recipe
Ingredients
- 2 slices of rye bread
- ½ avocado
- 6 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.
- Heat chilli flakes, to taste through in a pan or the microwave and slice avocado and cherry tomatoes.
- Layer avocado, cherry tomatoes, lemon juice and chilli flakes, to taste evenly.
Lunch649 kcal · 55g protein · 80g carbs · 20 min
Chicken, Broccoli and Brown Rice Prep Bowl
Made with chicken breast, broccoli, brown rice. Ready in 20 min — 649 kcal, 55g protein, 80g carbs.
Recipe
Ingredients
- 175g chicken breast
- ¾ small head of broccoli (about 200g)
- 80g brown rice (dry weight)
- 2 garlic cloves
- 1 tbsp soy sauce
- 1 tsp olive oil
Allergens in this meal: Cereals containing gluten, 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.
- Cook the chicken breast in a non-stick pan over medium heat until cooked through. Rest briefly before slicing if needed. Add garlic for the final minute and cook until fragrant.
- Slice or chop small head of broccoli.
- Arrange chicken breast, small head of broccoli and brown rice (dry weight) in a bowl and finish with soy sauce and olive oil.
Dinner627 kcal · 64g protein · 73g carbs · 35 min
Smoked Haddock and Potato Bake
Made with smoked haddock fillet, white potatoes, semi-skimmed milk. Ready in 35 min — 627 kcal, 64g protein, 73g carbs.
Recipe
Ingredients
- 175g smoked haddock fillet
- 250g white potatoes
- 150ml semi-skimmed milk
- 1 onion
- 30g reduced-fat cheddar
- parsley fresh, to taste
Allergens in this meal: Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Boil the white potatoes in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the smoked haddock fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add onion and cook until tender.
- Slice the cooked white potatoes. Stir semi-skimmed milk and parsley fresh into the pan and season to taste. Tip the filling into an ovenproof dish and arrange the potato evenly over the top. Scatter reduced-fat cheddar evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Snack161 kcal · 16g protein · 18g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 161 kcal, 16g protein, 18g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 60g 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
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 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.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
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 macros and the weekly shopping list.
7-day meal plan
Monday
1803 kcal - 145g protein, 225g carbs, 37g fat, 27g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (366 kcal, 10g protein, 54g carbs, 12g fat, 11g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (649 kcal, 55g protein, 80g carbs, 12g fat, 7g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (627 kcal, 64g protein, 73g carbs, 10g fat, 7g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (161 kcal, 16g protein, 18g carbs, 3g fat, 2g fibre per person)
Tuesday
1800 kcal - 92g protein, 267g carbs, 51g fat, 50g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (398 kcal, 11g protein, 60g carbs, 13g fat, 12g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (656 kcal, 47g protein, 80g carbs, 19g fat, 9g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (627 kcal, 30g protein, 122g carbs, 9g fat, 26g fibre per person)
- Snack: Almond Butter with Celery Sticks (119 kcal, 4g protein, 5g carbs, 10g fat, 3g fibre per person)
Wednesday
1799 kcal - 150g protein, 220g carbs, 42g fat, 51g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (481 kcal, 13g protein, 67g carbs, 18g fat, 15g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (254 kcal, 37g protein, 29g carbs, 3g fat, 5g fibre per person)
- Dinner: Cod and Chickpea Stew (696 kcal, 72g protein, 87g carbs, 10g fat, 23g fibre per person)
- Snack: Sardines on Rye Crackers (368 kcal, 28g protein, 37g carbs, 11g fat, 8g fibre per person)
Thursday
1800 kcal - 108g protein, 211g carbs, 56g fat, 25g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (365 kcal, 10g protein, 53g carbs, 12g fat, 11g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (594 kcal, 50g protein, 73g carbs, 11g fat, 6g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (675 kcal, 33g protein, 84g carbs, 22g fat, 8g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Friday
1800 kcal - 108g protein, 210g carbs, 58g fat, 46g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (365 kcal, 10g protein, 53g carbs, 12g fat, 11g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (501 kcal, 31g protein, 83g carbs, 3g fat, 18g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (618 kcal, 51g protein, 43g carbs, 26g fat, 13g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (316 kcal, 16g protein, 31g carbs, 17g fat, 4g fibre per person)
Saturday
1801 kcal - 137g protein, 202g carbs, 52g fat, 26g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (437 kcal, 25g protein, 39g carbs, 20g fat, 5g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (207 kcal, 32g protein, 21g carbs, 2g fat, 4g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (844 kcal, 51g protein, 107g carbs, 24g fat, 12g fibre per person)
- Snack: Pea Protein Green Smoothie (313 kcal, 29g protein, 35g carbs, 6g fat, 5g fibre per person)
Sunday
1799 kcal - 130g protein, 160g carbs, 66g fat, 28g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (342 kcal, 19g protein, 30g carbs, 16g fat, 4g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (261 kcal, 37g protein, 6g carbs, 7g fat, 1g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (847 kcal, 66g protein, 85g carbs, 25g fat, 20g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (349 kcal, 8g protein, 39g carbs, 18g fat, 3g fibre per person)
Weekly shopping list
Protein
- Chicken breast 360g
- Firm tofu 420g
- Tinned chickpeas 480g
- King prawns 360g
- Cod fillet 260g
- Tinned sardines in spring water 120g
- Eggs 9
- Green lentils 95g
- Lean lamb mince 200g
- Pea protein powder 35g
- Lean beef mince 170g
- Red lentils 95g
Carbs & Grains
- Rye bread 11 slices
- Brown rice 350g
- White potatoes 260g
- Wholewheat noodles 90g
- Wholemeal bread 4 slices
- Oat 4 biscuits
Vegetables
- Avocado 3
- Cherry tomatoes 2 x 300g packs (540g required)
- Broccoli 725g
- Onion 6
- Sweet potato 280g
- Tinned tomatoes 4 x 400g tins (1310g required)
- Spinach 150g
- Celery 5 sticks
- Mixed leaves 190g
- Red onion 1
- mixed veg 190g
- Spring onion 6
- Courgette 1
- Red pepper 1
- Peas 80g
- Romaine lettuce 40g
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (154ml required)
- Low-fat Greek yogurt 160g
- Butter 11g
- Oat milk 1 x 1L carton (278ml required)
Fruit
- berries 65g
- Mango 2
- Banana 1
Herbs & Spices
- Chilli flakes, optional to taste x7
- Garlic 18 cloves
- Parsley, optional to taste x2
- Ginger 1 tbsp
- Cumin 1 tbsp
- Paprika 2.5 tsp
- Coriander, optional to taste x2
- Garam masala 2 tsp
- Black pepper, optional to taste x2
- Cinnamon 1 tsp
Condiments & Oils
- Soy sauce 7 tbsp
- Olive oil 2 tsp
- Honey 1.25 tsp
- Almond butter 1.25 tbsp
- Sesame oil 1 tsp
- Vegetable stock 1 cube (makes 500ml; 477ml required)
- Teriyaki sauce 45g
- Peanut butter 15g
Extras
- Lemon juice 2 tbsp
- Smoked haddock fillet 190g
- Reduced-fat cheddar 70g
- Lime juice, optional to taste x2
- Rye 5 crackers
- Cauliflower 290g
- Oatcakes 4
- Sesame seeds 1.25 tsp
- Lean lamb shoulder 190g
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
- 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 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 124g 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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