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.
Plant-Forward Anti-Inflammatory 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 protein212g carbs52g fat28g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person117g protein · 227g carbs per person
Breakfast407 kcal · 11g protein · 70g carbs · 5 min
Banana and Oat Smoothie
Made with banana, rolled oats, oat milk. Ready in 5 min — 407 kcal, 11g protein, 70g carbs.
Recipe
Ingredients
- 1 banana
- 50g rolled oats
- 225ml oat milk
- 1 tsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put banana, rolled oats, oat milk and peanut butter in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
Lunch477 kcal · 33g protein · 41g carbs · 20 min
Salmon Fillet with New Potatoes and Green Beans
Made with salmon fillet, new potatoes, green beans. Ready in 20 min — 477 kcal, 33g protein, 41g carbs.
Recipe
Ingredients
- 125g salmon fillet
- 175g new potatoes
- 90g green beans
- 1 lemon
- 1 tsp olive oil
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Boil the new potatoes in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the salmon fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add green beans and cook until tender.
- Serve the new potatoes with salmon fillet, green beans, lemon and olive oil, then season to taste.
Dinner644 kcal · 53g protein · 88g carbs · 20 min
Chicken Fajita Bowl with Brown Rice
Made with chicken breast, mixed peppers, onion. Ready in 20 min — 644 kcal, 53g protein, 88g carbs.
Recipe
Ingredients
- 175g chicken breast
- 1 pepper
- 1 onion
- 1¾ tsp fajita spice
- 70g brown rice (dry weight)
- 30g low-fat Greek yogurt
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, 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 onion for the final minute and cook until fragrant.
- Slice or chop pepper and onion.
- Arrange chicken breast, pepper, fajita spice and brown rice (dry weight) in a bowl and finish with low-fat Greek yogurt.
Snack271 kcal · 20g protein · 28g carbs · 3 min
Sardines on Rye Crackers
Made with tinned sardines in spring water, rye crackers. Ready in 3 min — 271 kcal, 20g protein, 28g carbs.
Recipe
Ingredients
- 75g sardines, drained
- 4 rye crackers
Allergens in this meal: Cereals containing gluten, Fish. Worked out from generic ingredient names — always read the product label.
Method
- Drain sardines.
- Top rye crackers with sardines and serve.
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
Plant-Forward Anti-Inflammatory 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 - 117g protein, 227g carbs, 47g fat, 32g fibre- Breakfast: Banana and Oat Smoothie (407 kcal, 11g protein, 70g carbs, 9g fat, 10g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (477 kcal, 33g protein, 41g carbs, 22g fat, 7g fibre per person)
- Dinner: Chicken Fajita Bowl with Brown Rice (644 kcal, 53g protein, 88g carbs, 8g fat, 9g fibre per person)
- Snack: Sardines on Rye Crackers (271 kcal, 20g protein, 28g carbs, 8g fat, 6g fibre per person)
Tuesday
1799 kcal - 109g protein, 225g carbs, 51g fat, 34g fibre- Breakfast: Banana and Oat Smoothie (425 kcal, 11g protein, 72g carbs, 9g fat, 10g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (501 kcal, 31g protein, 83g carbs, 3g fat, 18g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (707 kcal, 52g protein, 69g carbs, 28g fat, 6g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Wednesday
1799 kcal - 125g protein, 245g carbs, 33g fat, 36g fibre- Breakfast: Banana and Oat Smoothie (405 kcal, 11g protein, 69g carbs, 9g fat, 10g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (563 kcal, 48g protein, 69g carbs, 10g fat, 6g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (546 kcal, 47g protein, 64g carbs, 10g fat, 15g fibre per person)
- Snack: Mini Protein Overnight Oats (285 kcal, 19g protein, 43g carbs, 4g fat, 5g fibre per person)
Thursday
1800 kcal - 92g protein, 209g carbs, 64g fat, 24g fibre- Breakfast: Banana and Oat Smoothie (347 kcal, 9g protein, 58g carbs, 8g fat, 8g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (482 kcal, 26g protein, 60g carbs, 14g fat, 3g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (834 kcal, 42g protein, 84g carbs, 37g fat, 12g fibre per person)
- Snack: Cottage Cheese with Cucumber (137 kcal, 15g protein, 7g carbs, 5g fat, 1g fibre per person)
Friday
1801 kcal - 89g protein, 227g carbs, 58g fat, 26g fibre- Breakfast: Banana and Oat Smoothie (367 kcal, 10g protein, 61g carbs, 8g fat, 9g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (555 kcal, 22g protein, 61g carbs, 23g fat, 7g fibre per person)
- Dinner: Chicken Stir-Fry with Wholewheat Noodles (552 kcal, 50g protein, 68g carbs, 10g fat, 7g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (327 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
Saturday
1799 kcal - 124g protein, 171g carbs, 70g fat, 26g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (475 kcal, 40g protein, 30g carbs, 20g fat, 4g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (455 kcal, 23g protein, 71g carbs, 11g fat, 11g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (739 kcal, 47g protein, 57g carbs, 36g fat, 9g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (130 kcal, 14g protein, 13g carbs, 3g fat, 2g fibre per person)
Sunday
1800 kcal - 172g protein, 178g carbs, 43g fat, 19g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (537 kcal, 45g protein, 35g carbs, 22g fat, 5g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (460 kcal, 47g protein, 49g carbs, 10g fat, 7g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (646 kcal, 64g protein, 76g carbs, 8g fat, 5g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (157 kcal, 16g protein, 18g carbs, 3g fat, 2g fibre per person)
Weekly shopping list
Protein
- Salmon fillet 480g
- Chicken breast 700g
- Tinned sardines in spring water 85g
- Green lentils 95g
- Eggs 8
- Turkey mince lean 180g
- Tinned mackerel in brine 110g
- Firm tofu 170g
- Tinned chickpeas 80g
- Smoked salmon 200g
- Tuna steak 210g
Carbs & Grains
- Rolled oats 260g
- New potatoes 190g
- Brown rice 525g
- Soba noodles 160g
- Wholewheat noodles 80g
- Oat 4 biscuits
- Wholemeal bread 4 slices
- Wholemeal pasta 85g
Vegetables
- Green beans 95g
- Mixed peppers 725g
- Onion 3
- Courgette 1
- Red pepper 2
- Pak choi 150g
- Broccoli 310g
- Tinned tomatoes 1 x 400g tin (179g required)
- Cucumber 2 (450g required)
- Red onion 1
- mixed veg 170g
- Avocado 1
- Mixed leaves 55g
- Cherry tomatoes 1 x 300g pack (89g required)
- Edamame beans 95g
- Baby spinach 160g
- Sweet potato 210g
- Asparagus 160g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1106ml required)
- Low-fat Greek yogurt 320g
- Skyr 90g
- Semi-skimmed milk 1 x 1L carton (89ml required)
- Tinned coconut milk light 1 x 400ml tin (161ml required)
- Cottage cheese 130g
Fruit
- Banana 5
- mixed berries 75g
- berries 60g
Herbs & Spices
- Cumin 1 tsp
- Garlic 7 cloves
- Ginger 1 tsp
- Garlic powder 1 tsp
Condiments & Oils
- Peanut butter 40g
- Olive oil 2.25 tbsp
- Vegetable stock 1 cube (makes 500ml; 477ml required)
- Miso paste 1 tbsp
- Soy sauce 5.5 tbsp
- Lemon dressing 12g
- Curry paste 24g
- Tahini dressing 17g
- Sesame oil 1.75 tsp
- Honey 1 tsp
Extras
- Lemon 1
- Fajita spice 2 tsp
- Rye 4 crackers
- Sesame seeds 1 tsp
- Lemon juice 2 tsp
- Lemon juice, optional to taste x2
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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