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.
High-Fibre 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 139g 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
1,998 kcal139g protein224g carbs64g fat40g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1980 kcal per person161g protein · 250g carbs per person
Breakfast366 kcal · 10g protein · 54g carbs · 5 min
Smashed Avocado on Rye Toast with Cherry Tomatoes
Made with rye bread, avocado, cherry tomatoes. Ready in 5 min — 366 kcal, 10g protein, 54g carbs.
Recipe
Ingredients
- 2 slices of rye bread
- ½ avocado
- 6 cherry tomatoes
- 1 tsp lemon juice
- chilli flakes, to taste
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm rye bread.
- Heat chilli flakes, to taste through in a pan or the microwave and slice avocado and cherry tomatoes.
- Layer avocado, cherry tomatoes, lemon juice and chilli flakes, to taste evenly.
Lunch439 kcal · 49g protein · 55g carbs · 12 min
Tuna and Sweetcorn Jacket Potato
Made with baking potato, tinned tuna in spring water, sweetcorn. Ready in 12 min — 439 kcal, 49g protein, 55g carbs.
Recipe
Ingredients
- 200g baking potato
- 1¼ standard tins of tuna, drained
- 60g sweetcorn
- 30g low-fat Greek yogurt
Allergens in this meal: Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Prick the baking potato with a fork, then bake until the skin is crisp and the middle is tender.
- Drain tuna. Mix with sweetcorn and low-fat Greek yogurt and season to taste.
- Split the baking potato, fluff the middle with a fork, spoon over the filling and serve hot.
Dinner694 kcal · 58g protein · 96g carbs · 40 min
Turkey Mince and Sweet Potato Bake
Made with turkey mince lean, sweet potato, tinned tomatoes. Ready in 40 min — 694 kcal, 58g protein, 96g carbs.
Recipe
Ingredients
- 200g lean turkey mince
- 1 medium sweet potato
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp paprika
- 4 generous handfuls spinach (about 100g)
Method
- Cut the medium sweet potato into even chunks and boil in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the lean turkey mince in a non-stick pan over medium heat, stirring, until browned and hot through. Add tomatoes, onion, spinach and garlic and cook until tender.
- Slice the cooked medium sweet potato. Stir paprika into the pan. Tip the filling into an ovenproof dish and arrange the potato evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Snack290 kcal · 27g protein · 31g carbs · 3 min
Turkey Breast and Cream Cheese Roll-Up
Made with turkey breast slices, light cream cheese, cucumber slices. Ready in 3 min — 290 kcal, 27g protein, 31g carbs.
Recipe
Ingredients
- 75g turkey breast slices
- 30g light cream cheese
- 4¼ cucumber slices
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion turkey breast slices and cucumber slices as needed.
- Combine turkey breast slices and cucumber slices in a bowl or lidded container, adding light cream cheese just before eating.
Snack191 kcal · 17g protein · 14g carbs · 5 min
Frozen Edamame Beans with Sea Salt
Made with frozen edamame beans, sea salt, optional to taste (excluded from nutrition estimate). Ready in 5 min — 191 kcal, 17g protein, 14g carbs.
Recipe
Ingredients
- 150g frozen edamame beans
- sea salt, to taste
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Drain frozen edamame beans; rinse the pulses under cold water.
- Combine frozen edamame beans and sea salt, to taste in a bowl or lidded container.
Weekly Shopping List
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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 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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
High-Fibre 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
1980 kcal - 161g protein, 250g carbs, 41g fat, 51g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (366 kcal, 10g protein, 54g carbs, 12g fat, 11g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (439 kcal, 49g protein, 55g carbs, 3g fat, 5g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (694 kcal, 58g protein, 96g carbs, 12g fat, 18g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (290 kcal, 27g protein, 31g carbs, 6g fat, 9g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (191 kcal, 17g protein, 14g carbs, 8g fat, 8g fibre per person)
Tuesday
1999 kcal - 140g protein, 188g carbs, 81g fat, 31g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (366 kcal, 10g protein, 54g carbs, 12g fat, 11g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (446 kcal, 53g protein, 37g carbs, 10g fat, 10g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (783 kcal, 58g protein, 77g carbs, 31g fat, 7g fibre per person)
- Snack: Walnuts and Dried Blueberries (238 kcal, 4g protein, 19g carbs, 17g fat, 3g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Wednesday
2000 kcal - 121g protein, 207g carbs, 84g fat, 44g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (366 kcal, 10g protein, 54g carbs, 12g fat, 11g fibre per person)
- Lunch: Chickpea and Tuna Salad (417 kcal, 53g protein, 37g carbs, 6g fat, 9g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (775 kcal, 48g protein, 66g carbs, 41g fat, 14g fibre per person)
- Snack: Banana and Almonds (227 kcal, 6g protein, 28g carbs, 11g fat, 5g fibre per person)
- Snack: Apple with Walnuts (215 kcal, 4g protein, 22g carbs, 14g fat, 5g fibre per person)
Thursday
2001 kcal - 146g protein, 224g carbs, 60g fat, 46g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (365 kcal, 10g protein, 53g carbs, 12g fat, 11g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (520 kcal, 44g protein, 46g carbs, 20g fat, 12g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (671 kcal, 61g protein, 70g carbs, 15g fat, 11g fibre per person)
- Snack: Roasted Spiced Chickpeas (290 kcal, 16g protein, 37g carbs, 10g fat, 11g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (155 kcal, 15g protein, 18g carbs, 3g fat, 1g fibre per person)
Friday
2000 kcal - 126g protein, 243g carbs, 64g fat, 39g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (366 kcal, 10g protein, 54g carbs, 12g fat, 11g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (492 kcal, 37g protein, 67g carbs, 12g fat, 10g fibre per person)
- Dinner: Tofu Pad Thai (787 kcal, 50g protein, 85g carbs, 29g fat, 9g fibre per person)
- Snack: Almond Butter with Celery Sticks (113 kcal, 4g protein, 5g carbs, 10g fat, 3g fibre per person)
- Snack: Tuna on Rye Crackers (242 kcal, 25g protein, 32g carbs, 1g fat, 6g fibre per person)
Saturday
2000 kcal - 160g protein, 216g carbs, 51g fat, 25g fibre- Breakfast: Porridge with Walnuts and Cinnamon (560 kcal, 16g protein, 71g carbs, 21g fat, 12g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (567 kcal, 46g protein, 68g carbs, 9g fat, 4g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (577 kcal, 58g protein, 68g carbs, 9g fat, 7g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (122 kcal, 21g protein, 2g carbs, 5g fat, 0g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (174 kcal, 19g protein, 7g carbs, 7g fat, 2g fibre per person)
Sunday
2003 kcal - 119g protein, 237g carbs, 66g fat, 42g fibre- Breakfast: Porridge with Walnuts and Cinnamon (531 kcal, 15g protein, 67g carbs, 20g fat, 12g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (498 kcal, 26g protein, 69g carbs, 13g fat, 8g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (554 kcal, 43g protein, 63g carbs, 18g fat, 10g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (161 kcal, 15g protein, 12g carbs, 7g fat, 7g fibre per person)
- Snack: Sardines on Rye Crackers (259 kcal, 20g protein, 26g carbs, 8g fat, 5g fibre per person)
Weekly shopping list
Protein
- Tinned tuna in spring water 390g
- Turkey mince lean 380g
- Turkey breast slices 85g
- Chicken breast 350g
- Tinned chickpeas 525g
- Salmon fillet 380g
- Eggs 2
- Pork tenderloin 360g
- Firm tofu 210g
- King prawns 120g
- Smoked salmon 75g
- Silken tofu 140g
- Tinned sardines in spring water 80g
Carbs & Grains
- Rye bread 10 slices
- Baking potato 220g
- Soba noodles 95g
- Wholemeal pasta 90g
- Wholemeal 1 pitta
- Rice noodles 85g
- Rolled oats 150g
- Brown rice 150g
- White potatoes 240g
Vegetables
- Avocado 3
- Cherry tomatoes 3 x 300g packs (812g required)
- Sweet potato 750g
- Tinned tomatoes 2 x 400g tins (422g required)
- Onion 2
- Spinach 110g
- Cucumber 2 (524g required)
- edamame beans 380g
- Mixed leaves 85g
- Pak choi 160g
- Red onion 1
- Broccoli 210g
- Parsnip 100g
- Carrot 100g
- Mushrooms 200g
- Courgette 1
- Red pepper 1
- Spring onion 4
- Celery 5 sticks
- peas 75g
- Romaine lettuce 40g
Dairy & Eggs
- Low-fat Greek yogurt 180g
- Light cream cheese 35g
- Low-fat crème fraîche 50g
- Cottage cheese 210g
- Oat milk 1 x 1L carton (546ml required)
- Semi-skimmed milk 1 x 1L carton (141ml required)
Fruit
- Dried blueberries 21g
- Banana 1
- Apple 2
- berries 60g
Herbs & Spices
- Chilli flakes, optional to taste x5
- Garlic 9 cloves
- Paprika 1.25 tsp
- Dill 1.25 tsp
- Mixed herbs 2.25 tsp
- Thyme 1 tsp
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Cinnamon 1 tsp
- Parsley, optional to taste
- Rosemary 1 tsp
Condiments & Oils
- Lemon dressing 35g
- Miso paste 2 tbsp
- Soy sauce 2 tbsp
- Olive oil 3.5 tbsp
- Honey 1 tsp
- Tamari 2.25 tbsp
- Almond butter 1.25 tbsp
- Chicken stock 95ml
- Light mayo 14g
Extras
- Lemon juice 2.25 tbsp
- Sweetcorn 65g
- Sea salt, optional to taste x2
- Sesame seeds 2 tsp
- Walnuts 85g
- Lemon 1
- Almonds 21g
- Beansprouts 110g
- Lime juice, optional to taste
- Peanuts 21g
- Rye 8 crackers
- Maple syrup 2 tsp
- Smoked haddock fillet 170g
- Reduced-fat cheddar 30g
- Lemon juice, 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
- 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 139g 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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