Pescatarian Higher-Protein Weekly High Protein Low Calorie Plan — 1,800 kcal
Free printable pescatarian UK high protein low calorie 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 forFat loss while preserving muscle mass
DietPescatarian
Estimated daily macros
Protein
160g
Carbs
150g
Fats
55g
Fibre
30g
Plan Quick Facts
Best forFat loss while preserving muscle mass
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
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 Higher-Protein Weekly High Protein Low Calorie 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 - 147g protein
Breakfast: High-Protein Yogurt with Homemade Granola (469 kcal, 37g protein)
Lunch: Mackerel and Brown Rice Salad (616 kcal, 44g protein)
Dinner: Three-Egg Omelette with Feta and Vegetables (518 kcal, 44g protein)
Snack: Prawn Cocktail in Lettuce Cups (197 kcal, 22g protein)
Tuesday
1800 kcal - 88g protein
Breakfast: High-Protein Yogurt with Homemade Granola (492 kcal, 39g protein)
Lunch: Green Lentil and Roasted Sweet Potato Bowl (531 kcal, 23g protein)
Dinner: Butternut Squash and Lentil Soup with Bread (492 kcal, 18g protein)
Snack: Apple and Peanut Butter (285 kcal, 8g protein)
Wednesday
1800 kcal - 145g protein
Breakfast: High-Protein Yogurt with Homemade Granola (459 kcal, 36g protein)
Dinner: Mushroom and Lentil Shepherd's Pie (528 kcal, 26g protein)
Snack: Mini Protein Overnight Oats (276 kcal, 26g protein)
Weekly shopping list
Protein
Tinned mackerel in brine 155g
Eggs 4
King prawns 150g
Green lentils 130g dry
Red lentils 130g
Tuna steak 240g
Silken tofu 185g
Cod fillet 245g
Beef tomato 1
Tinned tuna in spring water 185g
Smoked mackerel fillet 95g
Firm tofu 215g
Tinned chickpeas 240g
Green lentils tinned 240g
Carbs & Grains
Low-sugar granola 50g
Brown rice 100g dry
Wholemeal roll 1
New potatoes 310g
Wholemeal bread 3 slices
Wholewheat noodles 95g dry
Rolled oats 50g
Vegetables
Cucumber half
Red onion half
Spinach 75g
Cherry tomatoes 10
Romaine lettuce leaves 5
Sweet potato 260g
Baby spinach 80g
Onion 1
Courgette 1
Red pepper 1
Asparagus 180g
Edamame beans 120g
Spring onion 3
Broccoli 120g
Tinned tomatoes 480g
Mushrooms 240g
Carrot 2
Sweet potato mash 300g
Dairy & Eggs
Skyr 245g
Butternut squash 525g
Peanut butter 1.25 tbsp
Halloumi 120g
Cottage cheese 180g
Light mozzarella 120g
Low-fat Greek yogurt 190g
Butter 6g
Semi-skimmed milk 360ml
Extras & Condiments
Frozen berries 100g
Lemon dressing 20g
Reduced-fat feta 75g
Olive oil 1.25 tsp
Mixed herbs 1.25 tsp
Light mayo 20g
Lemon juice
Tahini 25g
Cumin 1.25 tsp
Garlic 3 cloves
Vegetable stock 900ml
Apple 1
Mixed leaves 70g
Balsamic glaze 1.25 tsp
Soy sauce 1.25 tbsp
Miso paste 1.25 tbsp
Sesame seeds 1.25 tsp
Green beans 185g
Lemon 1
Parsley
Basil leaves
Sesame oil 1.25 tsp
Reduced-sugar baked beans 250g
Honey 1.25 tsp
Ginger 1.25 tsp
Paprika 1.25 tsp
Parsley fresh
Whey protein powder 35g
Olives 12
Banana half
Your 7-Day Meal Plan
Monday
1800 kcal147g protein
Breakfast469 kcal · 37g protein · 5 min
High-Protein Yogurt with Homemade Granola
Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 469 kcal, 37g protein.
Recipe
Add the base ingredients to a bowl: Skyr 245g, Low-sugar granola 50g, Frozen berries 100g.
Top with the fruit, nuts, seeds, or honey listed.
Eat straight away, or cover and chill for later the same day.
Lunch616 kcal · 44g protein · 15 min
Mackerel and Brown Rice Salad
Made with tinned mackerel in brine, brown rice, cucumber half. Ready in 15 min — 616 kcal, 44g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Tinned mackerel in brine 155g, Brown rice 100g dry, Cucumber half, Red onion half, Lemon dressing 20g.
Cook or warm any protein or grains listed, then let them cool slightly.
Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner518 kcal · 44g protein · 12 min
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 518 kcal, 44g protein.
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 high protein low calorie 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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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 high protein low calorie 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.
