Anti-Inflammatory Meal Plan — 1,800 kcal
Free 7-day anti-inflammatory meal plan for UK. 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
Smoked Mackerel Scrambled Eggs on Toast
Made with smoked mackerel fillet, eggs, wholemeal bread. Ready in 10 min — 400 kcal, 36g protein.
Turkey and Avocado Wholemeal Wrap
Made with turkey breast slices, avocado half, wholemeal tortilla. Ready in 5 min — 440 kcal, 34g protein.
Poached Eggs and Baked Beans on Wholemeal Toast
Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 390 kcal, 24g protein.
Almonds and Dried Cranberries
Made with almonds, dried cranberries. Ready in 1 min — 230 kcal, 7g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Smoked mackerel fillet 80g
- Eggs 2
- Turkey breast slices 100g
- Pork tenderloin 180g
- Salmon fillet 180g
- King prawns 180g
- Chicken breast 180g
- Red lentils 100g
- Black beans tinned 200g
- Egg 1
Carbs & Grains
- Wholemeal bread 2 slices
- Soba noodles 90g dry
- Brown rice 80g dry
- White potatoes 250g
- Low-sugar granola 30g
- Rolled oats 50g
- Rice cakes 2
Vegetables
- Avocado half
- Baby spinach 30g
- Parsnip 100g
- Carrot 100g
- Sweet potato 100g
- Onion 1
- Broccoli 200g
- Tinned tomatoes 400g
- Celery 2 stalks
- Cherry tomatoes 8
- Spring onion 2
- Sweetcorn 60g
- Cucumber quarter grated
Dairy & Eggs
- Butter 5g
- Semi-skimmed milk 150ml
- Low-fat Greek yogurt 150g
- Oat milk 250ml
- Peanut butter 1 tsp
- Coconut milk light 200ml
Extras & Condiments
- Lemon juice 1 tsp
- Mustard 1 tsp
- Reduced-sugar baked beans 200g
- Almonds 25g
- Dried cranberries 20g
- Olive oil 1 tbsp
- Mixed herbs 1 tsp
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Pak choi 150g
- Sesame seeds 1 tsp
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Garlic 3 cloves
- Reduced-fat cheddar 30g
- Parsley fresh
- Hummus 60g
- Paprika 1 tsp
- Honey 1 tsp
- Frozen mixed veg 200g
- Banana 1
- Salsa 50g
- Coriander fresh
- Lime juice
- Dill 1 tsp
- Green pesto 25g
- Parmesan 10g
- Curry paste 30g
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
- 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 anti-inflammatory plan cost per week?
This plan is designed for any UK supermarket and typically costs £30–40 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?
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.