What this plan is for
A Generic UK supermarket anti-inflammatory plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Anti-Inflammatory Meal Plan — 1,800 kcal
Mediterranean-style planning with oily fish, plants and whole foods. This 7-day plan targets 1,800 kcal/day and averages 118g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketGeneric UK supermarket
GoalAnti-Inflammatory
Weekly cost£30–40 estimate
Daily average across the 7 days
1,800 kcal118g protein211g carbs52g fat33g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person144g protein · 212g carbs per person
Breakfast455 kcal · 13g protein · 68g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 455 kcal, 13g protein, 68g carbs.
Recipe
Ingredients
- 70g rolled oats
- 2¼ tsp chia seeds
- 225ml oat milk
- 90g frozen mixed berries
- 1 tsp maple syrup
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, chia seeds and oat milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add frozen mixed berries and maple syrup. Loosen with a splash of oat milk if needed.
Lunch310 kcal · 44g protein · 8g carbs · 15 min
Lean Beef Mince Lettuce Wraps
Made with lean beef mince, romaine lettuce leaves, spring onion. Ready in 15 min — 310 kcal, 44g protein, 8g carbs.
Recipe
Ingredients
- 200g lean beef mince
- 4 romaine lettuce leaves
- 2 spring onions
- 1 tbsp soy sauce
- 2 garlic cloves
- 1 tsp ginger
Allergens in this meal: Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Separate, rinse and dry the romaine lettuce leaves, keeping them whole so they can hold the filling.
- Cook the lean beef mince with garlic and ginger in a large non-stick pan, breaking it up, until browned.
- Stir in spring onions and soy sauce and cook for 2-3 minutes until hot through.
- Spoon the filling into the lettuce leaves and serve immediately.
Dinner858 kcal · 73g protein · 121g carbs · 35 min
Chicken Tagine with Wholemeal Couscous
Made with chicken thighs, wholemeal couscous, tinned tomatoes. Ready in 35 min — 858 kcal, 73g protein, 121g carbs.
Recipe
Ingredients
- 250g chicken thighs
- 90g wholemeal couscous (dry weight)
- ½ of a standard tin of tomatoes
- ½ of a standard tin of chickpeas, drained
- 1 onion
- 2¼ tsp ras el hanout
- 1 lemon
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the chicken thighs with onion for 5-7 minutes.
- Stir in ras el hanout, then add chickpeas and the juice of the lemon with enough water to cover and simmer gently until tender and thickened.
- Meanwhile, cook the couscous according to its packet instructions, then drain and serve alongside.
Snack176 kcal · 14g protein · 15g carbs · 1 min
Lean Beef Jerky
Made with lean beef jerky. Ready in 1 min — 176 kcal, 14g protein, 15g carbs.
Recipe
Ingredients
- 50g lean beef jerky
Check the label for: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- No preparation needed — eat as it comes.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Generic UK supermarket. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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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 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Generic UK supermarket | Generic UK pages use widely available supermarket ingredients and average-price assumptions. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Anti-Inflammatory Meal Plan — 1,800 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
1799 kcal - 144g protein, 212g carbs, 40g fat, 34g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (455 kcal, 13g protein, 68g carbs, 11g fat, 14g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (310 kcal, 44g protein, 8g carbs, 8g fat, 2g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (858 kcal, 73g protein, 121g carbs, 16g fat, 17g fibre per person)
- Snack: Lean Beef Jerky (176 kcal, 14g protein, 15g carbs, 5g fat, 1g fibre per person)
Tuesday
1797 kcal - 95g protein, 250g carbs, 39g fat, 41g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (420 kcal, 12g protein, 62g carbs, 10g fat, 13g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (516 kcal, 32g protein, 86g carbs, 3g fat, 18g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (718 kcal, 36g protein, 88g carbs, 23g fat, 8g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (143 kcal, 15g protein, 14g carbs, 3g fat, 2g fibre per person)
Wednesday
1801 kcal - 119g protein, 229g carbs, 42g fat, 34g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (483 kcal, 14g protein, 72g carbs, 12g fat, 15g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (211 kcal, 33g protein, 21g carbs, 2g fat, 4g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (843 kcal, 66g protein, 101g carbs, 16g fat, 9g fibre per person)
- Snack: Banana and Almonds (264 kcal, 6g protein, 35g carbs, 12g fat, 6g fibre per person)
Thursday
1801 kcal - 123g protein, 242g carbs, 38g fat, 44g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (377 kcal, 11g protein, 56g carbs, 9g fat, 12g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (563 kcal, 48g protein, 69g carbs, 10g fat, 6g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (598 kcal, 50g protein, 84g carbs, 10g fat, 16g fibre per person)
- Snack: Roasted Spiced Chickpeas (263 kcal, 14g protein, 33g carbs, 9g fat, 10g fibre per person)
Friday
1800 kcal - 130g protein, 201g carbs, 57g fat, 26g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (377 kcal, 11g protein, 56g carbs, 9g fat, 12g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (533 kcal, 39g protein, 65g carbs, 16g fat, 7g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (661 kcal, 49g protein, 65g carbs, 26g fat, 6g fibre per person)
- Snack: Chocolate Protein Shake (229 kcal, 31g protein, 15g carbs, 6g fat, 1g fibre per person)
Saturday
1799 kcal - 101g protein, 175g carbs, 72g fat, 26g fibre- Breakfast: Chia Seed Pudding with Mango (534 kcal, 9g protein, 21g carbs, 44g fat, 12g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (543 kcal, 29g protein, 67g carbs, 16g fat, 4g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (588 kcal, 58g protein, 69g carbs, 7g fat, 4g fibre per person)
- Snack: Carrot Sticks with Hummus (134 kcal, 5g protein, 18g carbs, 5g fat, 6g fibre per person)
Sunday
1801 kcal - 117g protein, 170g carbs, 78g fat, 27g fibre- Breakfast: Chia Seed Pudding with Mango (637 kcal, 11g protein, 25g carbs, 52g fat, 14g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (421 kcal, 46g protein, 33g carbs, 13g fat, 2g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (562 kcal, 55g protein, 87g carbs, 4g fat, 6g fibre per person)
- Snack: Apple and Peanut Butter (181 kcal, 5g protein, 25g carbs, 9g fat, 5g fibre per person)
Weekly shopping list
Protein
- Lean beef mince 200g
- Chicken thighs 240g
- Tinned chickpeas 290g
- Lean beef jerky 45g
- Green lentils 100g
- Eggs 3
- King prawns 390g
- Lean beef strips 230g
- Chicken breast 330g
- Turkey mince lean 180g
- Firm tofu 170g
- Salmon fillet 170g
- Whey protein powder 30g
- Tinned mackerel in brine 120g
- Tuna steak 190g
Carbs & Grains
- Rolled oats 310g
- Wholemeal couscous 90g
- Brown rice 420g
- Wholewheat noodles 170g
- Soba noodles 80g
- Wholemeal 1 tortilla
Vegetables
- Romaine lettuce 110g
- Spring onion 5
- Tinned tomatoes 2 x 400g tins (574g required)
- Onion 3
- Courgette 1
- Red pepper 1
- mixed veg 200g
- Mixed leaves 95g
- Red onion 1
- Broccoli 270g
- Sweet potato 230g
- Spinach 90g
- Pak choi 300g
- Cucumber 1 (150g required)
- Asparagus 140g
- Carrot 2
Dairy & Eggs
- Oat milk 2 x 1L cartons (1002ml required)
- Low-fat Greek yogurt 150g
- Semi-skimmed milk 1 x 1L carton (268ml required)
- Coconut milk 1 x 400ml tin
- Parmesan 11g
Fruit
- mixed berries 490g
- Mango 1
- Banana 2
- Mango chunks 200g
- Apple 1
Herbs & Spices
- Garlic 11 cloves
- Ginger 1.25 tbsp
- Cumin 1.5 tsp
- Chilli flakes, optional to taste
- Coriander, optional to taste
- Paprika 1 tsp
- Smoked paprika 1 tsp
Condiments & Oils
- Soy sauce 11 tbsp
- Vegetable stock 1 cube (makes 500ml; 497ml required)
- Sesame oil 1 tsp
- Olive oil 2.75 tsp
- Miso paste 2.75 tsp
- Lemon dressing 14g
- Hummus 55g
- Light Caesar dressing 22g
- Sweet chilli sauce 22g
- Peanut butter 18g
Extras
- Chia seeds 120g
- Maple syrup 1.75 tbsp
- Ras el hanout 2.25 tsp
- Lemon 1
- Lime juice, optional to taste x2
- stir-fry veg 230g
- Almonds 23g
- Sesame seeds 1 tsp
- Vanilla extract, optional to taste x2
- Lemon juice, optional to taste
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
- Add an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
🥦 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 a generic UK supermarket and typically costs £30–40 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 118g 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 anti-inflammatory plan?
Plenty of anti-inflammatory plans share the same 1,800 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
Can I print this anti-inflammatory 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 1,800 kcal/day, the generic UK supermarket 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 a generic UK supermarket — no specialist equipment or advanced technique is needed.
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