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
Sunday Prep Weekly Busy Professional Plan — 2,000 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: ~2000 kcal/dayBudget: £40–55Diet: All diets
7-day meal plan
Monday
2000 kcal - 110g protein
Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (392 kcal, 9g protein)
Lunch: Cannellini Bean and Tomato Soup (405 kcal, 20g protein)
Dinner: Tuna and Sweetcorn Pasta Bake (658 kcal, 48g protein)
Snack: Light Mozzarella and Tomato (241 kcal, 20g protein)
Cook the protein and firmer vegetables in a pan for 5-8 minutes.
Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner658 kcal · 48g protein · 30 min
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn. Ready in 30 min — 658 kcal, 48g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
Meanwhile, prepare the remaining ingredients: Tinned tuna in spring water 185g, Wholemeal pasta 125g dry, Sweetcorn 125g, Tinned tomatoes 250g, Cheddar reduced-fat 40g.
Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack241 kcal · 20g protein · 5 min
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves. Ready in 5 min — 241 kcal, 20g protein.
Recipe
Lay out the ingredients: Light mozzarella 125g, Beef tomato 1, Basil leaves, Balsamic glaze 1.25 tsp.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack304 kcal · 13g protein · 10 min
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey. Ready in 10 min — 304 kcal, 13g protein.
Recipe
Lay out the ingredients: Rolled oats 65g, Peanut butter 40g, Honey 1.25 tbsp, Chia seeds 1.25 tsp.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Any UK supermarket.
Protein
Tinned tuna in spring water 185g
Beef tomato 1
King prawns 195g
Pork loin 260g
Smoked salmon 80g
Chicken breast 210g
Tinned sardines in spring water 105g
Lean beef strips 205g
Cod fillet 230g
Tinned chickpeas 230g
Silken tofu 185g
Eggs 3 soft-boiled
Quorn mince 250g
Carbs & Grains
Rye bread 3 slices
Wholemeal pasta 125g dry
Rolled oats 65g
Brown rice 95g dry
Soba noodles 90g dry
Vegetables
Avocado 3/4
Cherry tomatoes 8
Tinned tomatoes 500g
Onion 1
Sweetcorn 125g
Red onion quarter
Parsnip 195g
Carrot 195g
Sweet potato 195g
Avocado half
Mixed peppers 175g
Baby spinach 175g
Edamame beans 125g
Spinach 125g
Cucumber half
Red pepper 1
Courgette 1
Cucumber 3/4
Dairy & Eggs
Light mozzarella 125g
Peanut butter 40g
Light cream cheese 40g
Low-fat Greek yogurt 195g
Ricotta 115g
Skyr 175g
Semi-skimmed milk 225ml
Cottage cheese 190g
Extras & Condiments
Lemon juice 1.25 tsp
Chilli flakes pinch
Cannellini beans tinned 250g
Garlic 4 cloves
Vegetable stock 250ml
Basil
Cheddar reduced-fat 40g
Basil leaves
Balsamic glaze 1.25 tsp
Honey 1.25 tbsp
Chia seeds 1.25 tsp
Mango 3/4
Mixed leaves 105g
Lime juice
Coriander fresh
Olive oil 1.25 tbsp
Rosemary 1.25 tsp
Rye crackers 4
Frozen mixed berries 105g
Parmesan 15g
Frozen stir-fry veg 170g
Soy sauce 2.25 tbsp
Sesame oil 1.25 tsp
Paprika 1.25 tsp
Parsley fresh
Apple 1
Walnuts 25g
Miso paste 1.25 tbsp
Sesame seeds 1.25 tsp
Cumin 1.25 tsp
Dark chocolate 70% 35g
Almonds 25g
Banana 1
Ginger 1.25 tsp
Lean sirloin steak 250g
Tahini dressing 25g
Mixed herbs 1.25 tsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
Switch to own-brand products across the board
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 busy professional plan cost per week?
This plan is designed for any UK supermarket and typically costs £40–55 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 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 the full 7-day meal plan and includes the weekly shopping list.
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
