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.
Pescatarian Cook-Once Weekly Maintenance 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 105g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/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
GoalMaintenance
Weekly cost£30–40 estimate
Daily average across the 7 days
2,000 kcal105g protein268g carbs61g fat44g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2001 kcal per person80g protein · 261g carbs per person
Breakfast354 kcal · 15g protein · 60g carbs · 5 min
Bircher Muesli with Grated Apple and Cinnamon
Made with rolled oats, semi-skimmed milk, apple. Ready in 5 min — 354 kcal, 15g protein, 60g carbs.
Recipe
Ingredients
- 50g rolled oats
- 125ml semi-skimmed milk
- 1 apple, grated
- 70g low-fat natural yogurt
- ½ tsp cinnamon
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, semi-skimmed milk and low-fat natural yogurt together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add grated apple and cinnamon. Loosen with a splash of semi-skimmed milk if needed.
Lunch522 kcal · 23g protein · 96g carbs · 20 min
Chickpea and Spinach Curry with Rice
Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 522 kcal, 23g protein, 96g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 3 generous handfuls baby spinach (about 90g)
- 175g tomatoes
- 70g brown rice (dry weight)
- 1¾ tsp curry powder
Method
- Peel and chop tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften tomatoes for 5-7 minutes.
- Stir in curry powder, then add chickpeas and baby spinach and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Dinner590 kcal · 27g protein · 57g carbs · 20 min
Spinach and Ricotta Wholemeal Pasta
Made with ricotta, wholemeal pasta, baby spinach. Ready in 20 min — 590 kcal, 27g protein, 57g carbs.
Recipe
Ingredients
- 90g ricotta
- 80g wholemeal pasta (dry weight)
- 4 generous handfuls baby spinach (about 125g)
- 2 garlic cloves
- 15g parmesan
- ¾ tbsp olive oil
Allergens in this meal: Cereals containing gluten, Milk. 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, prepare ricotta, baby spinach, garlic, parmesan and olive oil and warm everything gently in a pan.
- Fold the cooked pasta through the pan, stir in parmesan and olive oil, and heat through before serving.
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.
Snack208 kcal · 8g protein · 11g carbs · 1 min
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 208 kcal, 8g protein, 11g carbs.
Recipe
Ingredients
- 30g pumpkin seeds
- 15g dark chocolate chips
Check the label for: Milk, Tree nuts, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine pumpkin seeds and dark chocolate chips in a bowl or lidded container.
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 14 prep-friendly meals. Start with 12 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 12 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 | 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 Bircher Muesli with Grated Apple and Cinnamon for quick breakfasts.
- Cook and portion five lunches of Chickpea and Spinach Curry with Rice.
- Batch cook Spinach and Ricotta Wholemeal Pasta and Smoked Haddock and Potato Bake as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Oat Biscuits with Peanut Butter and Pumpkin Seeds with Dark Chocolate Chips.
- 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
Pescatarian Cook-Once Weekly Maintenance 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
2001 kcal - 80g protein, 261g carbs, 73g fat, 39g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (354 kcal, 15g protein, 60g carbs, 6g fat, 9g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (522 kcal, 23g protein, 96g carbs, 7g fat, 16g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (590 kcal, 27g protein, 57g carbs, 27g fat, 9g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (327 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (208 kcal, 8g protein, 11g carbs, 16g fat, 2g fibre per person)
Tuesday
1999 kcal - 109g protein, 277g carbs, 55g fat, 37g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (384 kcal, 16g protein, 66g carbs, 7g fat, 10g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (533 kcal, 24g protein, 98g carbs, 7g fat, 16g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (543 kcal, 54g protein, 65g carbs, 8g fat, 6g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (331 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (208 kcal, 8g protein, 11g carbs, 16g fat, 2g fibre per person)
Wednesday
2001 kcal - 80g protein, 261g carbs, 73g fat, 39g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (354 kcal, 15g protein, 60g carbs, 6g fat, 9g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (522 kcal, 23g protein, 96g carbs, 7g fat, 16g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (590 kcal, 27g protein, 57g carbs, 27g fat, 9g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (327 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (208 kcal, 8g protein, 11g carbs, 16g fat, 2g fibre per person)
Thursday
1999 kcal - 109g protein, 277g carbs, 55g fat, 37g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (384 kcal, 16g protein, 66g carbs, 7g fat, 10g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (533 kcal, 24g protein, 98g carbs, 7g fat, 16g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (543 kcal, 54g protein, 65g carbs, 8g fat, 6g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (331 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (208 kcal, 8g protein, 11g carbs, 16g fat, 2g fibre per person)
Friday
2001 kcal - 80g protein, 261g carbs, 73g fat, 39g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (354 kcal, 15g protein, 60g carbs, 6g fat, 9g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (522 kcal, 23g protein, 96g carbs, 7g fat, 16g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (590 kcal, 27g protein, 57g carbs, 27g fat, 9g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (327 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (208 kcal, 8g protein, 11g carbs, 16g fat, 2g fibre per person)
Saturday
1999 kcal - 116g protein, 306g carbs, 41g fat, 68g fibre- Breakfast: Kefir with Berries and Chia Seeds (231 kcal, 11g protein, 28g carbs, 8g fat, 8g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (521 kcal, 27g protein, 81g carbs, 13g fat, 13g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (636 kcal, 33g protein, 124g carbs, 3g fat, 31g fibre per person)
- Snack: Pea Protein Green Smoothie (302 kcal, 28g protein, 34g carbs, 6g fat, 5g fibre per person)
- Snack: Roasted Spiced Chickpeas (309 kcal, 17g protein, 39g carbs, 11g fat, 11g fibre per person)
Sunday
2001 kcal - 159g protein, 231g carbs, 57g fat, 47g fibre- Breakfast: Kefir with Berries and Chia Seeds (287 kcal, 13g protein, 35g carbs, 11g fat, 10g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (658 kcal, 34g protein, 103g carbs, 16g fat, 16g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (595 kcal, 65g protein, 63g carbs, 11g fat, 9g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (240 kcal, 22g protein, 18g carbs, 10g fat, 10g fibre per person)
- Snack: Cottage Cheese with Cucumber (221 kcal, 25g protein, 12g carbs, 9g fat, 2g fibre per person)
Weekly shopping list
Protein
- Tinned chickpeas 1.1kg
- Green lentils 220g
- Pea protein powder 35g
- Tinned tuna 200g
- Egg 2
Carbs & Grains
- Rolled oats 260g
- Brown rice 350g
- Wholemeal pasta 240g
- Oat 18 biscuits
- White potatoes 440g
- Soba noodles 190g
Vegetables
- Baby spinach 825g
- Tinned tomatoes 3 x 400g tins (863g required)
- Onion 3
- Edamame beans 440g
- Cucumber 2 (600g required)
- Red pepper 3
- Mushrooms 220g
- Carrot 2
- Sweet potato mash 270g
- Spinach 35g
- Sweet potato 270g
- Spring onion 3
- Mixed leaves 80g
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (912ml required)
- Low-fat natural yogurt 350g
- Ricotta 260g
- Parmesan 40g
- Plain kefir 480ml
- Oat milk 1 x 1L carton (264ml required)
- Cottage cheese 200g
Fruit
- Apple 5
- mixed berries 240g
- Banana 1
Herbs & Spices
- Cinnamon 2.25 tsp
- Curry powder 3 tbsp
- Garlic 6 cloves
- Parsley, optional to taste x2
- Ginger 2.5 tsp
- Smoked paprika 1.25 tsp
- Cumin 0.75 tsp
Condiments & Oils
- Olive oil 3 tbsp
- Peanut butter 70g
- Honey 2.5 tsp
- Soy sauce 2.5 tbsp
- Sesame oil 2.5 tsp
- Vegetable stock 1 cube (makes 500ml; 211ml required)
- Lemon dressing 20g
Extras
- Pumpkin seeds 130g
- Dark chocolate chips 65g
- Smoked haddock fillet 320g
- Reduced-fat cheddar 55g
- Chia seeds 40g
- Sea salt, optional to taste
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
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
💪 Increase protein
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
- Add extra white fish or prawns to a bowl, curry or pasta dish
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 105g 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 maintenance plan?
Plenty of maintenance 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 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?
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from a generic UK supermarket.
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