Pescatarian Balanced Plate Weekly Anti-Inflammatory Plan — 1,800 kcal

Free printable pescatarian UK anti-inflammatory meal plan for UK supermarkets: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAny UK supermarket
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forReducing inflammation with omega-3-rich, whole-food meals
DietPescatarian

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forReducing inflammation with omega-3-rich, whole-food meals
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

Printable meal plan PDF

Pescatarian Balanced Plate Weekly Anti-Inflammatory Plan — 1,800 kcal

A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.

Supermarket: Any UK supermarketCalories: ~1800 kcal/dayBudget: £30–40Diet: Pescatarian

7-day meal plan

Monday

1800 kcal - 101g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (496 kcal, 37g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (496 kcal, 28g protein)
  • Dinner: Tofu Pad Thai (554 kcal, 30g protein)
  • Snack: Walnuts and Dried Blueberries (254 kcal, 6g protein)

Tuesday

1800 kcal - 91g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (509 kcal, 38g protein)
  • Lunch: Black Bean Burrito Bowl (521 kcal, 24g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (557 kcal, 21g protein)
  • Snack: Carrot Sticks with Hummus (213 kcal, 8g protein)

Wednesday

1800 kcal - 128g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (463 kcal, 34g protein)
  • Lunch: Baked Salmon and Quinoa Power Bowl (561 kcal, 45g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (463 kcal, 19g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (313 kcal, 30g protein)

Thursday

1800 kcal - 109g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (490 kcal, 36g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (456 kcal, 21g protein)
  • Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (581 kcal, 41g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (273 kcal, 11g protein)

Friday

1800 kcal - 117g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (521 kcal, 39g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (461 kcal, 17g protein)
  • Dinner: Tuna and Sweetcorn Pasta Bake (630 kcal, 46g protein)
  • Snack: Hard-Boiled Eggs (188 kcal, 15g protein)

Saturday

1800 kcal - 122g protein
  • Breakfast: Chia Seed Pudding with Mango (410 kcal, 13g protein)
  • Lunch: Tiger Prawn and Mango Salad (498 kcal, 41g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (673 kcal, 50g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (219 kcal, 18g protein)

Sunday

1800 kcal - 98g protein
  • Breakfast: Chia Seed Pudding with Mango (363 kcal, 12g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (583 kcal, 23g protein)
  • Dinner: Smoked Haddock and Potato Bake (621 kcal, 54g protein)
  • Snack: Peanut Butter with Celery Sticks (233 kcal, 9g protein)

Weekly shopping list

Protein

  • Eggs 2
  • Eggs 2 soft-boiled
  • Firm tofu 230g
  • Black beans tinned 235g
  • Salmon fillet 160g
  • Red lentils 115g
  • King prawns 230g
  • Tinned tuna in spring water 175g
  • Quorn mince 290g
  • Tinned chickpeas 260g

Carbs & Grains

  • Wholemeal flour 60g
  • Brown rice 90g dry
  • Rice noodles 90g dry
  • Low-sugar granola 30g
  • Wholemeal roll 1
  • Wholemeal pasta 105g dry
  • Rolled oats 55g
  • Wholemeal pitta 1
  • White potatoes 320g

Vegetables

  • Avocado half
  • Cherry tomatoes 7
  • Spring onion 3
  • Peanuts 25g
  • Sweetcorn 70g
  • Mushrooms 235g
  • Frozen peas 120g
  • Onion 1
  • Carrot 2
  • Baby spinach 65g
  • Cucumber 55g
  • Celery 2 stalks
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 35g
  • Tinned tomatoes 240g
  • Red onion quarter
  • Frozen edamame beans 220g
  • Celery sticks 5

Dairy & Eggs

  • Oat milk 115ml
  • Low-fat Greek yogurt 115g
  • Peanut butter 35g
  • Coconut milk 290ml
  • Semi-skimmed milk 195ml

Extras & Condiments

  • Whey protein powder 30g
  • Frozen berries 70g
  • Mixed leaves 70g
  • Tahini dressing 25g
  • Beansprouts 115g
  • Tamari 2.25 tbsp
  • Lime juice
  • Walnuts 30g
  • Dried blueberries 25g
  • Salsa 60g
  • Coriander fresh
  • Vegetable stock 700ml
  • Parmesan 25g
  • Garlic 2 cloves
  • Hummus 70g
  • Quinoa 85g dry
  • Lemon dressing 15g
  • Pumpkin seeds 10g
  • Frozen mixed veg 215g
  • Soy sauce 2.25 tbsp
  • Sesame oil 1 tsp
  • Honey 1 tsp
  • Olive oil 1.25 tbsp
  • Basil fresh
  • Chilli flakes pinch
  • Chia seeds 1.25 tsp
  • Cheddar reduced-fat 35g
  • Mango chunks 145g
  • Vanilla extract drop
  • Mango 3/4
  • Mixed herbs 1.5 tsp
  • Sea salt pinch
  • Curry powder 2.5 tsp
  • Smoked haddock fillet 235g
  • Reduced-fat cheddar 40g
  • Parsley fresh

Your 7-Day Meal Plan

Monday

1800 kcal101g protein
Breakfast496 kcal · 37g protein · 15 min

Protein Waffles with Greek Yogurt and Berries

Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 496 kcal, 37g protein.

Recipe
  1. Add the base ingredients to a bowl: Whey protein powder 30g, Wholemeal flour 60g, Eggs 2, Oat milk 115ml, Low-fat Greek yogurt 115g, Frozen berries 70g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch496 kcal · 28g protein · 15 min

Soft Boiled Egg Buddha Bowl with Avocado

Made with eggs, brown rice, avocado half. Ready in 15 min — 496 kcal, 28g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Eggs 2 soft-boiled, Brown rice 90g dry, Avocado half, Mixed leaves 70g, Cherry tomatoes 7, Tahini dressing 25g.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner554 kcal · 30g protein · 20 min

Tofu Pad Thai

Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 554 kcal, 30g protein.

Recipe
  1. Prepare the ingredients: Firm tofu 230g, Rice noodles 90g dry, Beansprouts 115g, Spring onion 3, Tamari 2.25 tbsp, Lime juice, Peanuts 25g.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack254 kcal · 6g protein · 1 min

Walnuts and Dried Blueberries

Made with walnuts, dried blueberries. Ready in 1 min — 254 kcal, 6g protein.

Recipe
  1. Lay out the ingredients: Walnuts 30g, Dried blueberries 25g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Any UK supermarket.

Protein

  • Eggs 2
  • Eggs 2 soft-boiled
  • Firm tofu 230g
  • Black beans tinned 235g
  • Salmon fillet 160g
  • Red lentils 115g
  • King prawns 230g
  • Tinned tuna in spring water 175g
  • Quorn mince 290g
  • Tinned chickpeas 260g

Carbs & Grains

  • Wholemeal flour 60g
  • Brown rice 90g dry
  • Rice noodles 90g dry
  • Low-sugar granola 30g
  • Wholemeal roll 1
  • Wholemeal pasta 105g dry
  • Rolled oats 55g
  • Wholemeal pitta 1
  • White potatoes 320g

Vegetables

  • Avocado half
  • Cherry tomatoes 7
  • Spring onion 3
  • Peanuts 25g
  • Sweetcorn 70g
  • Mushrooms 235g
  • Frozen peas 120g
  • Onion 1
  • Carrot 2
  • Baby spinach 65g
  • Cucumber 55g
  • Celery 2 stalks
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 35g
  • Tinned tomatoes 240g
  • Red onion quarter
  • Frozen edamame beans 220g
  • Celery sticks 5

Dairy & Eggs

  • Oat milk 115ml
  • Low-fat Greek yogurt 115g
  • Peanut butter 35g
  • Coconut milk 290ml
  • Semi-skimmed milk 195ml

Extras & Condiments

  • Whey protein powder 30g
  • Frozen berries 70g
  • Mixed leaves 70g
  • Tahini dressing 25g
  • Beansprouts 115g
  • Tamari 2.25 tbsp
  • Lime juice
  • Walnuts 30g
  • Dried blueberries 25g
  • Salsa 60g
  • Coriander fresh
  • Vegetable stock 700ml
  • Parmesan 25g
  • Garlic 2 cloves
  • Hummus 70g
  • Quinoa 85g dry
  • Lemon dressing 15g
  • Pumpkin seeds 10g
  • Frozen mixed veg 215g
  • Soy sauce 2.25 tbsp
  • Sesame oil 1 tsp
  • Honey 1 tsp
  • Olive oil 1.25 tbsp
  • Basil fresh
  • Chilli flakes pinch
  • Chia seeds 1.25 tsp
  • Cheddar reduced-fat 35g
  • Mango chunks 145g
  • Vanilla extract drop
  • Mango 3/4
  • Mixed herbs 1.5 tsp
  • Sea salt pinch
  • Curry powder 2.5 tsp
  • Smoked haddock fillet 235g
  • Reduced-fat cheddar 40g
  • Parsley fresh

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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)

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.

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 the full 7-day meal plan and includes the weekly shopping list.

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 pescatarian eaters?

Yes. Every meal in this plan is pescatarian, using ingredients readily available from any UK supermarket.

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