What this plan is for
A Waitrose high protein low calorie plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Waitrose Moderate Budget Batch Cook High Protein Low Calorie Plan - 1,500 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,500 kcal/day and averages 117g of protein, built around Waitrose's Waitrose Essential (700+ lines; introduced 2009, relaunched 2020) for roughly £40–55/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
SupermarketWaitrose
GoalHigh Protein Low Calorie
Weekly cost£40–55 estimate
Daily average across the 7 days
1,499 kcal117g protein185g carbs34g fat35g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1497 kcal per person104g protein · 219g carbs per person
Breakfast511 kcal · 32g protein · 64g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 511 kcal, 32g protein, 64g carbs.
Recipe
Ingredients
- 70g wholemeal flour
- 2 eggs
- 150ml semi-skimmed milk
- 90g low-fat yogurt
- 50g 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.
Lunch422 kcal · 43g protein · 45g carbs · 25 min
Chicken and Sweet Potato Meal Prep Bowl
Made with chicken breast, sweet potato, baby spinach. Ready in 25 min — 422 kcal, 43g protein, 45g carbs.
Recipe
Ingredients
- 175g chicken breast
- 1 medium sweet potato
- 2 generous handfuls baby spinach (about 60g)
- 1 tsp olive oil
- 1 tsp garlic powder
Method
- Cut the medium sweet potato into even chunks and boil in lightly salted water until tender, 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 powder for the final minute and cook until fragrant.
- Rinse and dry baby spinach.
- Arrange chicken breast, medium sweet potato and baby spinach in a bowl and finish with olive oil.
Dinner564 kcal · 29g protein · 110g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 564 kcal, 29g protein, 110g carbs.
Recipe
Ingredients
- ¾ of a standard tin of green lentils, drained
- 175g mushrooms
- 1 onion
- 2 carrot
- 225g sweet potato mash
- 175ml vegetable stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan).
- Cook green lentils, mushrooms, onion and carrot in a pan over medium heat until softened and hot through.
- Add vegetable stock and simmer for 8-10 minutes, until the filling has thickened and is no longer loose.
- Season the filling, then tip it into an ovenproof dish and level the surface.
- Spread the sweet potato mash evenly over the top, right to the edges so the filling is sealed in, and rough up the surface with a fork.
- Bake for 20-25 minutes, until the topping is golden and the filling is bubbling at the edges. Rest for 5 minutes before serving.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/week for 1 person from Waitrose. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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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.
Use 2 10-container sets to provide at least 17 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
- Material
- Glass or premium leak-resistant sets
- 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
Waitrose 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 quality-focused shops using strong produce, higher-welfare proteins, fish, dairy and prepared vegetables.
- Use Waitrose own-label basics first, then reserve premium ingredients for meals where quality noticeably improves the week.
- Watch the basket total by keeping carbohydrates, tins, oats and freezer staples simple.
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 | Waitrose | Waitrose pages suit quality-focused produce, fish, dairy, higher-welfare protein and premium but controlled shops. |
| Budget | £40–55/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| 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 and Sweet Potato Meal Prep Bowl.
- Batch cook Mushroom and Lentil Shepherd's Pie and Cod and Chickpea Stew 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
Waitrose Moderate Budget Batch Cook High Protein Low Calorie 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
1497 kcal - 104g protein, 219g carbs, 26g fat, 42g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (511 kcal, 32g protein, 64g carbs, 15g fat, 9g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (422 kcal, 43g protein, 45g carbs, 9g fat, 6g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (564 kcal, 29g protein, 110g carbs, 2g fat, 27g fibre per person)
Tuesday
1501 kcal - 132g protein, 178g carbs, 33g fat, 32g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (542 kcal, 34g protein, 66g carbs, 16g fat, 9g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (433 kcal, 44g protein, 46g carbs, 10g fat, 6g fibre per person)
- Dinner: Cod and Chickpea Stew (526 kcal, 54g protein, 66g carbs, 7g fat, 17g fibre per person)
Wednesday
1497 kcal - 104g protein, 219g carbs, 26g fat, 42g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (511 kcal, 32g protein, 64g carbs, 15g fat, 9g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (422 kcal, 43g protein, 45g carbs, 9g fat, 6g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (564 kcal, 29g protein, 110g carbs, 2g fat, 27g fibre per person)
Thursday
1501 kcal - 132g protein, 178g carbs, 33g fat, 32g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (542 kcal, 34g protein, 66g carbs, 16g fat, 9g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (433 kcal, 44g protein, 46g carbs, 10g fat, 6g fibre per person)
- Dinner: Cod and Chickpea Stew (526 kcal, 54g protein, 66g carbs, 7g fat, 17g fibre per person)
Friday
1497 kcal - 104g protein, 219g carbs, 26g fat, 42g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (511 kcal, 32g protein, 64g carbs, 15g fat, 9g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (422 kcal, 43g protein, 45g carbs, 9g fat, 6g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (564 kcal, 29g protein, 110g carbs, 2g fat, 27g fibre per person)
Saturday
1500 kcal - 117g protein, 137g carbs, 52g fat, 30g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (472 kcal, 44g protein, 41g carbs, 15g fat, 7g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (330 kcal, 22g protein, 19g carbs, 18g fat, 5g fibre per person)
- Dinner: Lentil and Turkey Sausage Casserole (698 kcal, 51g protein, 77g carbs, 19g fat, 18g fibre per person)
Sunday
1501 kcal - 128g protein, 147g carbs, 45g fat, 25g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (494 kcal, 46g protein, 44g carbs, 15g fat, 7g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (373 kcal, 25g protein, 23g carbs, 20g fat, 7g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (634 kcal, 57g protein, 80g carbs, 10g fat, 11g fibre per person)
Weekly shopping list
Protein
- Eggs 18
- Chicken breast 850g
- Green lentils 575g
- Cod fillet 380g
- Tinned chickpeas 380g
- Whey protein powder 45g
- Turkey 4 sausages
- Red lentils 85g
- Tinned tuna in spring water 130g
Carbs & Grains
- Wholemeal flour 460g
- Wholemeal pasta 90g
Vegetables
- Sweet potato 950g
- Baby spinach 280g
- Mushrooms 575g
- Onion 7
- Carrot 6
- Sweet potato mash 700g
- Tinned tomatoes 4 x 400g tins (1264g required)
- Courgette 2
- Red pepper 2
- Mixed leaves 110g
- Celery 2 stalks
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (701ml required)
- Low-fat yogurt 470g
- Oat milk 1 x 1L carton (170ml required)
- Low-fat Greek yogurt 170g
Fruit
- Blueberries 240g
- berries 110g
Herbs & Spices
- Garlic powder 1.75 tbsp
- Garlic 6 cloves
- Paprika 2.75 tsp
- Parsley, optional to taste x2
Condiments & Oils
- Olive oil 2.25 tbsp
- Vegetable stock 2 cubes (makes 1L; 555ml required)
Extras
- Sweetcorn 90g
- Reduced-fat cheddar 30g
Shopping This Plan At Waitrose
Premium positioning, but the Essential range is competitive on staples and keeps a plan viable without paying premium prices throughout.
Value rangeWaitrose Essential (700+ lines; introduced 2009, relaunched 2020)
Loyalty pricingmyWaitrose
What Waitrose is good for here
- Essential covers most core prep ingredients, so cost sits well below the headline Waitrose reputation.
- High produce and meat quality, which matters when food is cooked ahead and reheated later.
- Good free-from and speciality range for restrictive diets.
Worth knowing before you shop
- Straying outside Essential raises the weekly cost quickly.
- Fewer stores nationally, and a smaller convenience footprint than the big four.
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 Waitrose's Waitrose Essential (700+ lines; introduced 2009, relaunched 2020) 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 Waitrose'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
- 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 high protein low calorie plan cost per week?
This plan is designed for Waitrose and typically costs £40–55 per week for one person, depending on what you already have at home. myWaitrose can reduce this further.
How much protein does this plan provide per day?
This plan averages 117g 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 high protein low calorie plan?
Plenty of high protein low calorie 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 high protein low calorie 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 Waitrose 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 Waitrose — no specialist equipment or advanced technique is needed.
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