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 108g of protein, built from ingredients stocked at any major UK supermarket for an estimated £40–70/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.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2000 kcal per person88g protein · 275g carbs per person
Breakfast413 kcal · 17g protein · 71g carbs · 5 min
Bircher Muesli with Grated Apple and Cinnamon
Made with rolled oats, semi-skimmed milk, apple.
Recipe
Ingredients
60g rolled oats
150ml semi-skimmed milk
1 apple, grated
80g 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.
Lunch585 kcal · 26g protein · 108g carbs · 20 min
Chickpea and Spinach Curry with Rice
Made with tinned chickpeas, baby spinach, tinned tomatoes.
Recipe
Ingredients
¾ of a standard tin of chickpeas, drained
3 generous handfuls baby spinach (about 100g)
½ of a standard tin of tomatoes
80g brown rice (dry weight)
2 tsp curry powder
Method
Drain and rinse chickpeas.
Heat a large pan over medium heat.
Stir in curry powder, then add chickpeas, baby spinach and tomatoes and simmer gently until tender and thickened.
Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Dinner658 kcal · 30g protein · 64g carbs · 20 min
Spinach and Ricotta Wholemeal Pasta
Made with ricotta, wholemeal pasta, baby spinach.
Recipe
Ingredients
100g ricotta
90g wholemeal pasta (dry weight)
5 generous handfuls baby spinach (about 150g)
2 garlic cloves
15g parmesan
1 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, keeping a mug of the cooking water before you drain it.
Meanwhile, gently cook the crushed garlic in the olive oil in a large pan for 1 minute, then add the baby spinach and stir until wilted.
Stir in the ricotta with a splash of the pasta water to make a sauce, then toss through the drained pasta.
Serve with the parmesan grated over.
Snack125 kcal · 11g protein · 15g carbs · 5 min
Tzatziki with Vegetable Dippers
Made with low-fat greek yogurt, cucumber, garlic clove.
Recipe
Ingredients
100g low-fat Greek yogurt
¼ cucumber, grated
1 garlic clove
1 carrot
2 celery sticks
1 tsp dill
Allergens in this meal: Celery, Milk. Worked out from generic ingredient names — always read the product label.
Method
Squeeze the grated cucumber in a clean tea towel to remove the excess water.
Crush or finely grate the garlic, then stir it into the low-fat Greek yogurt with the cucumber and dill. Season to taste.
Cut the carrot and celery sticks into batons and serve them with the tzatziki for dipping.
Snack219 kcal · 4g protein · 17g carbs · 1 min
Walnuts and Dried Blueberries
Made with walnuts, dried blueberries.
Recipe
Ingredients
25g walnuts
20g dried blueberries
Allergens in this meal: Tree nuts. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
Combine walnuts and dried blueberries in a bowl or lidded container.
Estimated cost: £40–70/week for 1 person from Generic UK supermarket. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 13 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 13 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
Material
Glass
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
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: Tzatziki with Vegetable Dippers, Walnuts and Dried Blueberries, Carrot Sticks with Hummus, Pumpkin Seeds with Dark Chocolate Chips, Banana and Almonds, Chocolate Protein Shake, Roasted Spiced Chickpeas, No-Bake Peanut Butter Oat Protein Balls, Smoked Salmon on Cucumber Slices, and Apple and Peanut Butter.
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.
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 is estimated at £40–70 per week for one person at typical UK prices, 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 108g 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.
