What this plan is for
A Generic UK supermarket weight loss plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
UK Very Cheap Batch Cook Weight Loss Plan - 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 113g of protein, built from ingredients stocked at any major UK supermarket for roughly £20–30/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
SupermarketGeneric UK supermarket
GoalWeight Loss
Weekly cost£20–30 estimate
Daily average across the 7 days
1,501 kcal113g protein195g carbs31g fat25g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1503 kcal per person126g protein · 179g carbs per person
Breakfast473 kcal · 30g protein · 57g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 473 kcal, 30g protein, 57g carbs.
Recipe
Ingredients
- 70g wholemeal flour
- 2 eggs
- 125ml semi-skimmed milk
- 80g low-fat yogurt
- 40g blueberries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Whisk wholemeal flour, eggs and semi-skimmed milk into a smooth batter and leave it to stand for 2 minutes.
- Lightly grease a non-stick pan, then cook small pancakes for 1-2 minutes per side.
- Serve with low-fat yogurt and blueberries.
Lunch525 kcal · 45g protein · 64g carbs · 20 min
Chicken, Broccoli and Brown Rice Prep Bowl
Made with chicken breast, broccoli, brown rice. Ready in 20 min — 525 kcal, 45g protein, 64g carbs.
Recipe
Ingredients
- 150g chicken breast
- ½ small head of broccoli (about 175g)
- 70g brown rice (dry weight)
- 2 garlic cloves
- ¾ tbsp soy sauce
- ¾ 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.
Dinner505 kcal · 51g protein · 58g carbs · 35 min
Smoked Haddock and Potato Bake
Made with smoked haddock fillet, white potatoes, semi-skimmed milk. Ready in 35 min — 505 kcal, 51g protein, 58g carbs.
Recipe
Ingredients
- 150g smoked haddock fillet
- 200g white potatoes
- 125ml semi-skimmed milk
- ¾ 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.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £20–30/week for 1 person from Generic UK supermarket. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 35 items tickedSaved on this device
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.
Choose a reusable multipack containing at least 17 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- 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
Generic UK Supermarket Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Use common UK staples first: oats, rice, potatoes, pasta, eggs, tins, frozen vegetables, yogurt and lean protein.
- Keep branded products optional so the plan still works at Tesco, Aldi, Lidl, Asda, Sainsbury's, Morrisons, Iceland, Waitrose, Ocado, M&S or Co-op.
- Check cupboard items before shopping because sauces, oil, spices, oats and rice are often already at home.
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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| Supermarket | Generic UK supermarket | Generic UK pages use widely available supermarket ingredients and average-price assumptions. |
| Budget | £20–30/week estimate | Very cheap plans repeat staples and avoid niche products. |
| 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 Wholemeal Pancakes with Low-Fat Yogurt for quick breakfasts.
- Cook and portion five lunches of Chicken, Broccoli and Brown Rice Prep Bowl.
- Batch cook Smoked Haddock and Potato Bake and Chickpea and Spinach Coconut Curry as the main dinner bases, then alternate them Monday to Friday.
- 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
UK Very Cheap Batch Cook Weight Loss Plan - 1,500 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
1503 kcal - 126g protein, 179g carbs, 31g fat, 20g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (473 kcal, 30g protein, 57g carbs, 14g fat, 8g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (525 kcal, 45g protein, 64g carbs, 9g fat, 6g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (505 kcal, 51g protein, 58g carbs, 8g fat, 6g fibre per person)
Tuesday
1500 kcal - 89g protein, 201g carbs, 40g fat, 29g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (356 kcal, 23g protein, 44g carbs, 10g fat, 6g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (405 kcal, 35g protein, 50g carbs, 7g fat, 4g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (739 kcal, 31g protein, 107g carbs, 23g fat, 19g fibre per person)
Wednesday
1503 kcal - 126g protein, 179g carbs, 31g fat, 20g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (473 kcal, 30g protein, 57g carbs, 14g fat, 8g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (525 kcal, 45g protein, 64g carbs, 9g fat, 6g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (505 kcal, 51g protein, 58g carbs, 8g fat, 6g fibre per person)
Thursday
1500 kcal - 89g protein, 201g carbs, 40g fat, 29g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (356 kcal, 23g protein, 44g carbs, 10g fat, 6g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (405 kcal, 35g protein, 50g carbs, 7g fat, 4g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (739 kcal, 31g protein, 107g carbs, 23g fat, 19g fibre per person)
Friday
1503 kcal - 126g protein, 179g carbs, 31g fat, 20g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (473 kcal, 30g protein, 57g carbs, 14g fat, 8g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (525 kcal, 45g protein, 64g carbs, 9g fat, 6g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (505 kcal, 51g protein, 58g carbs, 8g fat, 6g fibre per person)
Saturday
1501 kcal - 116g protein, 209g carbs, 23g fat, 25g fibre- Breakfast: Overnight Oats with Banana (516 kcal, 19g protein, 90g carbs, 9g fat, 11g fibre per person)
- Lunch: Chicken and Orzo Soup (533 kcal, 48g protein, 72g carbs, 5g fat, 8g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (452 kcal, 49g protein, 47g carbs, 9g fat, 6g fibre per person)
Sunday
1498 kcal - 116g protein, 217g carbs, 20g fat, 34g fibre- Breakfast: Overnight Oats with Banana (484 kcal, 18g protein, 85g carbs, 8g fat, 10g fibre per person)
- Lunch: Chicken and Orzo Soup (501 kcal, 45g protein, 68g carbs, 5g fat, 7g fibre per person)
- Dinner: Cod and Chickpea Stew (513 kcal, 53g protein, 64g carbs, 7g fat, 17g fibre per person)
Weekly shopping list
Protein
- Eggs 9
- Chicken breast 1kg
- Tinned chickpeas 700g
- Tinned tuna 150g
- Cod fillet 190g
Carbs & Grains
- Wholemeal flour 300g
- Brown rice 410g
- White potatoes 625g
- Rolled oats 160g
- Orzo pasta 120g
Vegetables
- Broccoli 775g
- Onion 7
- Baby spinach 200g
- Tinned tomatoes 2 x 400g tins (623g required)
- Carrot 2
- Celery 4 stalks
- Sweet potato 200g
- Spring onion 2
- Mixed leaves 60g
Dairy & Eggs
- Semi-skimmed milk 2 x 1L cartons (1324ml required)
- Low-fat yogurt 380g
- Coconut milk light 1 x 400ml tin (256ml required)
Fruit
- Blueberries 190g
- Banana 2
Herbs & Spices
- Garlic 11 cloves
- Parsley, optional to taste x6
- Paprika 1 tsp
Condiments & Oils
- Soy sauce 4 tbsp
- Olive oil 1.5 tbsp
- Curry paste 40g
- Honey 2 tsp
- Chicken stock 1.15L
- Lemon dressing 15g
Extras
- Smoked haddock fillet 450g
- Reduced-fat cheddar 75g
Shopping This Plan At Generic UK supermarket
Built from ingredients stocked by every major UK supermarket, using average UK pricing rather than one retailer.
Value rangeOwn-brand equivalents at any major retailer
What Generic UK supermarket is good for here
- Ingredients are chosen from staples that most UK supermarkets carry, so the plan should work wherever you shop, though ranges still vary by store.
- Easy to swap to a specific retailer later without changing the meals.
- Costs reflect a mid-market average rather than the cheapest or priciest store.
Worth knowing before you shop
- Shopping entirely at a discounter will usually come in below the estimate; a premium store above it.
- No loyalty-scheme pricing is assumed.
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 own-brand rolled oats, rice, pasta and tins — nutritionally identical to branded, at any supermarket
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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 a generic UK supermarket and typically costs £20–30 per week for one person, depending on what you already have at home. Buying in bulk and choosing own-brand items can reduce this further.
How much protein does this plan provide per day?
This plan averages 113g 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 1,500 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 1,500 kcal/day, the generic UK supermarket 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 a generic UK supermarket — no specialist equipment or advanced technique is needed.
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