Sainsbury's Meal Prep Weight Loss Plan — 1,800 kcal
Free 7-day weight loss meal plan for Sainsburys. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 390 kcal, 14g protein.
Chicken Tikka Wholemeal Wrap
Made with chicken tikka, wholemeal tortilla, mint yogurt sauce. Ready in 10 min — 470 kcal, 40g protein.
Egg Fried Brown Rice with Frozen Vegetables
Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 430 kcal, 18g protein.
Hard-Boiled Eggs
Made with eggs. Ready in 10 min — 155 kcal, 12g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
- Chicken tikka 150g
- Eggs 3
- Turkey mince lean 180g
- Tinned tuna 145g
- Egg 1
- Firm tofu 180g
- King prawns 120g
- Salmon fillet 150g
Carbs & Grains
- Rolled oats 80g
- Wholemeal tortilla 1
- Brown rice 90g dry
- New potatoes 200g
- Sourdough bread 2 slices
- Wholewheat noodles 90g dry
- Oatcakes 3
Vegetables
- Lettuce 40g
- Cucumber 50g
- Spring onion 2
- Romaine lettuce leaves 4
- Carrot grated 50g
- Sweet potato 200g mashed
- Baby spinach 150g
- Onion 1
- Red onion half
- Mushrooms 200g
- Spinach 100g
Dairy & Eggs
- Oat milk 300ml
- Mint yogurt sauce 30g
- Coconut milk light 200ml
- Low-fat yogurt 80g
Extras & Condiments
- Walnuts 20g
- Cinnamon 0.5 tsp
- Maple syrup 1 tsp
- Frozen mixed veg 200g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Hoisin sauce 20g
- Mixed leaves 60g
- Lemon dressing 15g
- Sea salt pinch
- Roasted mixed veg 150g
- Tahini 20g
- Curry paste 30g
- Light mayo 15g
- Green beans 100g
- Olive oil 1 tsp
- Tikka paste 30g
- Cauliflower 300g
- Honey 1 tsp
- Vegetable stock 200ml
- Rye crackers 4
- Garlic 1 clove
- Parsley pinch
- Pak choi 150g
- Lime juice
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Quinoa 80g dry
- Dill 1 tsp
- Paprika 1 tsp
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 Sainsburys 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.
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.