What this plan is for
A Generic UK supermarket busy professional plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Busy Professional Meal Plan — 2,000 kcal
Minimal daily cooking, batch prep. This 7-day plan targets 2,000 kcal/day and averages 112g of protein, built from ingredients stocked at any major UK supermarket for roughly £40–55/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketGeneric UK supermarket
GoalBusy Professional
Weekly cost£40–55 estimate
Daily average across the 7 days
2,004 kcal112g protein257g carbs56g fat45g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2002 kcal per person105g protein · 251g carbs per person
Breakfast415 kcal · 13g protein · 66g carbs · 7 min
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 415 kcal, 13g protein, 66g carbs.
Recipe
Ingredients
- 70g rolled oats
- 250ml oat milk
- 70g frozen mixed berries
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with frozen mixed berries.
Lunch295 kcal · 17g protein · 55g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 295 kcal, 17g protein, 55g carbs.
Recipe
Ingredients
- ¾ of a standard tin of cannellini beans, drained
- ¾ of a standard tin of tomatoes
- ¾ onion
- 3 garlic cloves
- 175ml vegetable stock
- basil, to taste
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onion, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner809 kcal · 51g protein · 88g carbs · 25 min
Chicken and Coconut Milk Curry with Brown Rice
Made with chicken breast, coconut milk light, tinned tomatoes. Ready in 25 min — 809 kcal, 51g protein, 88g carbs.
Recipe
Ingredients
- 175g chicken breast
- 175ml light coconut milk
- ½ of a standard tin of tomatoes
- ¾ onion
- 3 garlic cloves
- 1 tbsp plus 2 tsp curry paste
- 80g brown rice (dry weight)
Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and tomatoes into even pieces.
- Heat a large pan over medium heat and brown the chicken breast with onion and garlic for 5-7 minutes.
- Stir in light coconut milk and curry paste, then simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack156 kcal · 17g protein · 5g carbs · 5 min
Smoked Salmon on Cucumber Slices
Made with smoked salmon, cucumber. Ready in 5 min — 156 kcal, 17g protein, 5g carbs.
Recipe
Ingredients
- 75g smoked salmon
- ¾ cucumber
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Combine smoked salmon and cucumber in a bowl or lidded container.
Snack327 kcal · 7g protein · 37g carbs · 2 min
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 327 kcal, 7g protein, 37g carbs.
Recipe
Ingredients
- 4 oat biscuits
- ¾ tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Check the label for: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion oat biscuits as needed.
- Combine oat biscuits and peanut butter in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/week for 1 person from Generic UK supermarket. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 39 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 17 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
- Material
- Glass or premium leak-resistant sets
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 2,000 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 | £40–55/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Oat Porridge with Berries for quick breakfasts.
- Cook and portion five lunches of Cannellini Bean and Tomato Soup.
- Batch cook Chicken and Coconut Milk Curry with Brown Rice and Chicken and Mushroom Wholemeal Pasta as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Smoked Salmon on Cucumber Slices and Oat Biscuits with Peanut Butter.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Busy Professional Meal Plan — 2,000 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
2002 kcal - 105g protein, 251g carbs, 62g fat, 40g fibre- Breakfast: Oat Porridge with Berries (415 kcal, 13g protein, 66g carbs, 9g fat, 11g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (295 kcal, 17g protein, 55g carbs, 2g fat, 17g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (809 kcal, 51g protein, 88g carbs, 27g fat, 7g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (156 kcal, 17g protein, 5g carbs, 7g fat, 2g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (327 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
Tuesday
2012 kcal - 120g protein, 256g carbs, 53g fat, 48g fibre- Breakfast: Oat Porridge with Berries (463 kcal, 14g protein, 74g carbs, 10g fat, 12g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (339 kcal, 19g protein, 64g carbs, 2g fat, 20g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (659 kcal, 59g protein, 69g carbs, 15g fat, 11g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (180 kcal, 20g protein, 7g carbs, 7g fat, 2g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (371 kcal, 8g protein, 42g carbs, 19g fat, 3g fibre per person)
Wednesday
2002 kcal - 105g protein, 251g carbs, 62g fat, 40g fibre- Breakfast: Oat Porridge with Berries (415 kcal, 13g protein, 66g carbs, 9g fat, 11g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (295 kcal, 17g protein, 55g carbs, 2g fat, 17g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (809 kcal, 51g protein, 88g carbs, 27g fat, 7g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (156 kcal, 17g protein, 5g carbs, 7g fat, 2g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (327 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
Thursday
2012 kcal - 120g protein, 256g carbs, 53g fat, 48g fibre- Breakfast: Oat Porridge with Berries (463 kcal, 14g protein, 74g carbs, 10g fat, 12g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (339 kcal, 19g protein, 64g carbs, 2g fat, 20g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (659 kcal, 59g protein, 69g carbs, 15g fat, 11g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (180 kcal, 20g protein, 7g carbs, 7g fat, 2g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (371 kcal, 8g protein, 42g carbs, 19g fat, 3g fibre per person)
Friday
2002 kcal - 105g protein, 251g carbs, 62g fat, 40g fibre- Breakfast: Oat Porridge with Berries (415 kcal, 13g protein, 66g carbs, 9g fat, 11g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (295 kcal, 17g protein, 55g carbs, 2g fat, 17g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (809 kcal, 51g protein, 88g carbs, 27g fat, 7g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (156 kcal, 17g protein, 5g carbs, 7g fat, 2g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (327 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
Saturday
2000 kcal - 118g protein, 276g carbs, 46g fat, 52g fibre- Breakfast: Peanut Butter Overnight Oats (469 kcal, 14g protein, 69g carbs, 14g fat, 12g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (508 kcal, 26g protein, 79g carbs, 10g fat, 15g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (565 kcal, 46g protein, 71g carbs, 9g fat, 13g fibre per person)
- Snack: Pea Protein Green Smoothie (233 kcal, 20g protein, 28g carbs, 5g fat, 4g fibre per person)
- Snack: Roasted Spiced Chickpeas (225 kcal, 12g protein, 29g carbs, 8g fat, 8g fibre per person)
Sunday
1999 kcal - 111g protein, 260g carbs, 55g fat, 48g fibre- Breakfast: Peanut Butter Overnight Oats (488 kcal, 15g protein, 72g carbs, 14g fat, 12g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (530 kcal, 27g protein, 82g carbs, 11g fat, 15g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (483 kcal, 42g protein, 56g carbs, 9g fat, 13g fibre per person)
- Snack: Cottage Cheese with Cucumber (136 kcal, 15g protein, 7g carbs, 5g fat, 1g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (362 kcal, 12g protein, 43g carbs, 16g fat, 7g fibre per person)
Weekly shopping list
Protein
- Chicken breast 875g
- Smoked salmon 370g
- Green lentils 160g
- Turkey mince lean 320g
- Pea protein powder 23g
- Tinned chickpeas 160g
Carbs & Grains
- Rolled oats 550g
- Brown rice 300g
- Oat 19 biscuits
- Wholemeal pasta 250g
Vegetables
- Tinned tomatoes 8 x 400g tins (2808g required)
- Onion 8
- Cucumber 5 (1425g required)
- Mushrooms 390g
- Sweet potato 320g
- Baby spinach 95g
- Spinach 23g
- Mixed peppers 490g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1870ml required)
- Coconut milk light 2 x 400ml tins (522ml required)
- Low-fat crème fraîche 100g
- Cottage cheese 120g
Fruit
- mixed berries 370g
- Banana 2
Herbs & Spices
- Garlic 29 cloves
- Basil, optional to taste x5
- Thyme 2 tsp
- Cumin 2 tsp
- Mixed herbs 0.75 tsp
- Smoked paprika 0.75 tsp
Condiments & Oils
- Vegetable stock 2 cubes (makes 1L; 910ml required)
- Curry paste 80g
- Peanut butter 120g
- Tahini 35g
- Olive oil 0.75 tsp
- Honey 2.5 tsp
Tins & Jars
- Cannellini beans 925g
Extras
- Chia seeds 12g
- 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)
- Switch to Generic UK supermarket'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
- Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 busy professional plan cost per week?
This plan is designed for a generic UK supermarket and typically costs £40–55 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 112g 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 busy professional plan?
Plenty of busy professional plans share the same 2,000 kcal target — the difference here is that meals are filtered for how well they hold up over several days, not just for taste on day one.
Can I print this busy professional 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 2,000 kcal/day, the generic UK supermarket shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at a generic UK supermarket — no specialist equipment or advanced technique is needed.
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