Maintenance Meal Plan — 2,000 kcal
Free 7-day maintenance meal plan for UK. Targets ~2000 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 380 kcal, 28g protein.
King Prawn and Avocado Salad
Made with king prawns, avocado half, mixed leaves. Ready in 10 min — 380 kcal, 28g protein.
Smoked Haddock and Potato Bake
Made with smoked haddock fillet, white potatoes, semi-skimmed milk. Ready in 35 min — 480 kcal, 42g protein.
Hard-Boiled Eggs
Made with eggs. Ready in 10 min — 155 kcal, 12g protein.
Chocolate Protein Shake
Made with whey protein powder, semi-skimmed milk. Ready in 3 min — 200 kcal, 35g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Eggs 2
- King prawns 150g
- Black beans tinned 200g
- Chicken breast 220g
- Lean beef jerky 40g
- Tinned tuna 145g
- Egg 1
- Cod fillet 180g
Carbs & Grains
- Wholemeal bread 2 slices
- White potatoes 250g
- Brown rice 80g dry
- Rolled oats 40g
- Oatcakes 3
Vegetables
- Baby spinach 50g
- Mushrooms 100g
- Avocado half
- Cherry tomatoes 8
- Onion 1
- Sweetcorn 60g
- Carrot 150g
- Broccoli 150g
- Frozen edamame beans 150g
- Spring onion 2
- Romaine lettuce leaves 4
- Courgette 1 roasted
- Red pepper 1 roasted
- Sweet potato 200g mashed
- Celery 2 stalks
- Cucumber 50g
Dairy & Eggs
- Semi-skimmed milk 150ml
- Skyr 100g
- Cottage cheese 200g
- Low-fat Greek yogurt 150g
- Coconut milk light 200ml
Extras & Condiments
- Olive oil 1 tsp
- Mixed leaves 80g
- Lemon dressing 15g
- Smoked haddock fillet 180g
- Reduced-fat cheddar 30g
- Parsley fresh
- Whey protein powder 30g
- Salsa 50g
- Coriander fresh
- Lime juice
- Garlic 3 cloves
- Sea salt pinch
- Banana half
- Green pesto 25g
- Parmesan 10g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Light mayo 15g
- Honey 1 tsp
- Vegetable stock 500ml
- Curry paste 30g
- Rye crackers 4
- Apple 1 grated
- Cinnamon 0.5 tsp
- Paprika 1 tsp
- Tikka paste 30g
- Cauliflower 300g
- Mint 1 tsp
- Cumin 0.5 tsp
- Cannellini beans tinned 200g
- Basil
Swaps & Suggestions
💰 Make it cheaper
- 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)
🥦 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 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?
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.
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.