What this plan is for
A Generic UK supermarket maintenance plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Maintenance Meal Plan — 2,000 kcal
Steady, balanced eating around a ~2,000 kcal/day target. This 7-day plan targets 2,000 kcal/day and averages 152g 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
GoalMaintenance
Weekly cost£30–40 estimate
Daily average across the 7 days
1,995 kcal152g protein191g carbs70g fat29g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1991 kcal per person145g protein · 175g carbs per person
Breakfast488 kcal · 30g protein · 26g carbs · 10 min
Smoked Mackerel Scrambled Eggs on Toast
Made with smoked mackerel fillet, eggs, wholemeal bread. Ready in 10 min — 488 kcal, 30g protein, 26g carbs.
Recipe
Ingredients
- 75g smoked mackerel fillet
- 2 eggs
- 2 slices of wholemeal bread
- 4g butter
- ¾ tsp lemon juice
Allergens in this meal: Cereals containing gluten, Eggs, Fish, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and smoked mackerel fillet, butter and lemon juice.
Lunch549 kcal · 38g protein · 40g carbs · 20 min
Baked Salmon and Quinoa Power Bowl
Made with salmon fillet, quinoa, baby spinach. Ready in 20 min — 549 kcal, 38g protein, 40g carbs.
Recipe
Ingredients
- 125g salmon fillet
- 70g quinoa (dry weight)
- 2 generous handfuls baby spinach (about 50g)
- 40g cucumber
- 2 tsp lemon dressing
- 8g pumpkin seeds
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the quinoa according to its packet instructions, then drain and cool slightly.
- heat the oven to 200C/180C fan. Bake the salmon fillet for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Rinse baby spinach, then slice or chop cucumber.
- Arrange salmon fillet, quinoa (dry weight), baby spinach, cucumber and pumpkin seeds in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner505 kcal · 41g protein · 56g carbs · 20 min
King Prawn and Cherry Tomato Wholemeal Pasta
Made with king prawns, wholemeal pasta, cherry tomatoes. Ready in 20 min — 505 kcal, 41g protein, 56g carbs.
Recipe
Ingredients
- 150g king prawns
- 70g wholemeal pasta (dry weight)
- 150g cherry tomatoes
- 3 garlic cloves
- ¾ tbsp olive oil
- basil fresh, to taste
- chilli flakes, to taste
Allergens in this meal: Cereals containing gluten, Crustaceans. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque. Add cherry tomatoes and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in olive oil, basil fresh and chilli flakes, to taste, and heat through before serving.
Snack242 kcal · 21g protein · 29g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 242 kcal, 21g protein, 29g carbs.
Recipe
Ingredients
- 25g pea protein powder
- 200ml oat milk
- 1 generous handful spinach (about 25g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana 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.
Snack207 kcal · 15g protein · 24g carbs · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 207 kcal, 15g protein, 24g carbs.
Recipe
Ingredients
- 125g low-fat Greek yogurt
- 25g low-sugar granola
- ¾ tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt and low-sugar granola in a bowl.
- Top with honey.
- Eat straight away, or cover and chill for later the same day.
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 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 | £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
Maintenance 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
1991 kcal - 145g protein, 175g carbs, 77g fat, 24g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (488 kcal, 30g protein, 26g carbs, 29g fat, 4g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (549 kcal, 38g protein, 40g carbs, 24g fat, 6g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (505 kcal, 41g protein, 56g carbs, 14g fat, 8g fibre per person)
- Snack: Pea Protein Green Smoothie (242 kcal, 21g protein, 29g carbs, 5g fat, 4g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (207 kcal, 15g protein, 24g carbs, 5g fat, 2g fibre per person)
Tuesday
2000 kcal - 162g protein, 200g carbs, 63g fat, 35g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (563 kcal, 35g protein, 30g carbs, 33g fat, 4g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (358 kcal, 34g protein, 47g carbs, 7g fat, 8g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (610 kcal, 51g protein, 85g carbs, 10g fat, 16g fibre per person)
- Snack: Light Mozzarella and Tomato (263 kcal, 23g protein, 9g carbs, 11g fat, 1g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (206 kcal, 19g protein, 29g carbs, 2g fat, 6g fibre per person)
Wednesday
2001 kcal - 153g protein, 187g carbs, 70g fat, 41g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (534 kcal, 33g protein, 30g carbs, 31g fat, 4g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (391 kcal, 33g protein, 45g carbs, 9g fat, 6g fibre per person)
- Dinner: Lentil and Turkey Sausage Casserole (702 kcal, 52g protein, 78g carbs, 19g fat, 18g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (224 kcal, 21g protein, 23g carbs, 5g fat, 7g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (150 kcal, 14g protein, 11g carbs, 6g fat, 6g fibre per person)
Thursday
1975 kcal - 138g protein, 168g carbs, 83g fat, 20g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (566 kcal, 35g protein, 30g carbs, 33g fat, 4g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (633 kcal, 45g protein, 67g carbs, 19g fat, 4g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (419 kcal, 41g protein, 53g carbs, 6g fat, 9g fibre per person)
- Snack: Walnuts and Dried Blueberries (212 kcal, 4g protein, 17g carbs, 15g fat, 3g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
Friday
1999 kcal - 155g protein, 178g carbs, 72g fat, 25g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (540 kcal, 34g protein, 30g carbs, 31g fat, 4g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (242 kcal, 34g protein, 6g carbs, 7g fat, 1g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (723 kcal, 63g protein, 65g carbs, 22g fat, 11g fibre per person)
- Snack: Mini Protein Overnight Oats (274 kcal, 18g protein, 41g carbs, 4g fat, 5g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (220 kcal, 6g protein, 36g carbs, 8g fat, 4g fibre per person)
Saturday
1999 kcal - 157g protein, 208g carbs, 68g fat, 34g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (577 kcal, 54g protein, 52g carbs, 18g fat, 8g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (198 kcal, 30g protein, 21g carbs, 2g fat, 3g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (755 kcal, 58g protein, 103g carbs, 16g fat, 17g fibre per person)
- Snack: Almonds and Dried Cranberries (219 kcal, 5g protein, 19g carbs, 13g fat, 3g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (250 kcal, 10g protein, 13g carbs, 19g fat, 3g fibre per person)
Sunday
2001 kcal - 153g protein, 223g carbs, 57g fat, 27g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (425 kcal, 39g protein, 38g carbs, 13g fat, 6g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (456 kcal, 33g protein, 55g carbs, 13g fat, 6g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (719 kcal, 45g protein, 79g carbs, 24g fat, 6g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (168 kcal, 16g protein, 23g carbs, 2g fat, 5g fibre per person)
- Snack: Pea Protein Green Smoothie (233 kcal, 20g protein, 28g carbs, 5g fat, 4g fibre per person)
Weekly shopping list
Protein
- Smoked mackerel fillet 350g
- Eggs 14
- Salmon fillet 130g
- King prawns 320g
- Pea protein powder 50g
- Cod fillet 360g
- Turkey mince lean 190g
- Beef tomato 1
- Turkey breast slices 200g
- Lean beef strips 140g
- Turkey 4 sausages
- Red lentils 85g
- Chicken breast 490g
- Lean beef mince 160g
- Whey protein powder 45g
- Lean stewing beef 210g
- Firm tofu 140g
Carbs & Grains
- Wholemeal bread 9 slices
- Quinoa 65g
- Wholemeal pasta 150g
- Low-sugar granola 24g
- Brown rice 150g
- New potatoes 240g
- Rolled oats 35g
- Rice 2 cakes
- Wholemeal flour 90g
- Wholewheat noodles 65g
Vegetables
- Baby spinach 50g
- Cucumber 1 (57g required)
- Cherry tomatoes 1 x 300g pack (162g required)
- Spinach 140g
- Sweet potato 850g
- Tinned tomatoes 4 x 400g tins (1265g required)
- Onion 4
- Mixed leaves 150g
- Red onion 1
- Celery 2 stalks
- edamame beans 130g
- Mixed peppers 140g
- Green beans 140g
- Romaine lettuce 35g
- Spring onion 2
- Broccoli 250g
- Carrot 2
Dairy & Eggs
- Butter 22g
- Oat milk 1 x 1L carton (574ml required)
- Low-fat Greek yogurt 310g
- Light mozzarella 95g
- Light cream cheese 25g
- Reduced-fat crème fraîche 70g
- Skyr 85g
- Semi-skimmed milk 1 x 1L carton (85ml required)
- Coconut milk light 1 x 400ml tin (153ml required)
Fruit
- Banana 3
- Dried blueberries 19g
- berries 110g
- Mango 1
Herbs & Spices
- Garlic 18 cloves
- Basil, optional to taste x2
- Chilli flakes, optional to taste x2
- Paprika 2.75 tsp
- Parsley, optional to taste
- Ginger 1.75 tsp
- Coriander, optional to taste
Condiments & Oils
- Lemon dressing 12g
- Olive oil 2.5 tbsp
- Honey 1 tsp
- Mustard 1.75 tsp
- Balsamic dressing 12g
- Soy sauce 2.5 tbsp
- Peanut butter 14g
- Beef stock 320ml
- Curry paste 23g
Extras
- Lemon juice 1.5 tbsp
- Pumpkin seeds 40g
- Lemon 2
- Balsamic glaze 1 tsp
- Rye 7 crackers
- Sea salt, optional to taste
- Walnuts 23g
- Reduced-fat cheddar 30g
- Lime juice, optional to taste
- Almonds 30g
- Dried cranberries 21g
- Dark chocolate chips 16g
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 maintenance 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 152g of protein per day across the week, based on the meals actually selected — well above general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic maintenance plan?
Plenty of maintenance plans share the same 2,000 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
Can I print this maintenance 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?
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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