Waitrose High-Protein Low Cal Meal Plan — 1,600 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,600 kcal/day and averages 131g of protein, built around Waitrose's Waitrose Essential (700+ lines; introduced 2009, relaunched 2020) for an estimated £55–95/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1602 kcal per person138g protein · 169g carbs per person
Breakfast394 kcal · 27g protein · 43g carbs · 3 min
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana.
Recipe
Ingredients
200g skyr
20g walnuts
1 banana
1 tsp honey
Allergens in this meal: Milk, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion banana as needed.
Combine skyr, walnuts, banana and honey in a bowl or lidded container.
Lunch542 kcal · 46g protein · 48g carbs · 30 min
Pork Tenderloin with Roasted Root Vegetables
Made with pork tenderloin, parsnip, carrot.
Recipe
Ingredients
175g pork tenderloin
1 medium parsnip
1 medium carrot
½ medium sweet potato
1 tbsp olive oil
1 tsp mixed herbs
Method
Heat the oven to 200°C (180°C fan).
Cut the parsnip, carrot and sweet potato into even chunks, toss with the olive oil and mixed herbs, and roast for 30-35 minutes, turning halfway.
Meanwhile, brown the pork tenderloin all over in a hot non-stick pan, then add it to the tray for the final 15-20 minutes, until cooked through with no pink juices.
Rest the pork for 5 minutes, then slice and serve with the roasted vegetables.
Dinner666 kcal · 65g protein · 78g carbs · 20 min
Grilled Tuna Steak with Brown Rice and Asparagus
Made with tuna steak, brown rice, asparagus.
Recipe
Ingredients
200g tuna steak
90g brown rice (dry weight)
150g asparagus
1 tbsp soy sauce
lemon juice, to taste
1 tsp olive oil
Allergens in this meal: Cereals containing gluten, Fish, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook the brown rice according to its packet instructions.
Brush the tuna steak and asparagus with the olive oil. Cook the asparagus on a hot griddle pan or under the grill for 4-5 minutes, turning, until tender.
Cook the tuna steak on a hot griddle pan or under the grill for 1-2 minutes per side for a pink middle, or a little longer if you prefer it cooked through.
Serve over the rice with the soy sauce and lemon juice spooned over.
Estimated cost: £55–95/week for 1 person from Waitrose. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Condiments & Oils
Extras
Sponsored #ad - container setup
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
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.
The One Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
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
Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
Swap a carb portion for extra chicken breast or white fish on higher-hunger days
Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 is estimated at £55–95 per week for one person at typical UK prices, 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 131g of protein per day across the week, based on the meals actually selected — well above 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 1,600 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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 1,600 kcal/day, the Waitrose 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 Waitrose — no specialist equipment or advanced technique is needed.
