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 140g of protein, built from ingredients stocked at any major UK supermarket for an estimated £70–105/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.
Plan summary
Individual days vary around these figures.
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Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
Smashed Avocado on Rye Toast with Cherry Tomatoes
Made with rye bread, avocado, cherry tomatoes.
Recipe
Ingredients
- 2 slices of rye bread
- ½ avocado
- 7 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.
- Slice avocado and cherry tomatoes.
- Layer avocado, cherry tomatoes, lemon juice and chilli flakes, to taste evenly.
Baked Cod with Sweet Potato Wedges
Made with cod fillet, sweet potato, olive oil.
Recipe
Ingredients
- 200g cod fillet
- 1 medium sweet potato
- 1 tsp olive oil
- 1 tsp paprika
- 1 lemon
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan).
- Cut the sweet potato into wedges, toss with the olive oil and paprika, and roast for 30-35 minutes, turning halfway.
- Add the cod fillet to the tray for the final 12-15 minutes, until it flakes easily.
- Serve with the lemon cut into wedges for squeezing over.
Turkey Mince and Sweet Potato Bake
Made with turkey mince lean, sweet potato, tinned tomatoes.
Recipe
Ingredients
- 225g lean turkey mince
- 2 medium sweet potatoes
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp paprika
- 4 generous handfuls spinach (about 100g)
Method
- Cut the medium sweet potatoes 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 potatoes. 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.
Turkey Breast and Cream Cheese Roll-Up
Made with turkey breast slices, light cream cheese, cucumber slices.
Recipe
Ingredients
- 100g turkey breast slices
- 30g light cream cheese
- 4½ cucumber slices
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Lay the turkey breast slices flat and spread each one with light cream cheese.
- Put a cucumber slice at one end of each and roll up tightly.
- Eat straight away, or pack into a lidded container and keep chilled.
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries.
Recipe
Ingredients
- 175g low-fat Greek yogurt
- 90g frozen mixed berries
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt in a bowl.
- Top with frozen mixed berries.
- 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: £70–105/week for 1 person from Generic UK supermarket. Calories and macros remain per person, while shopping quantities are scaled for the household.
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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.
Use 2 five-container glass packs to provide at least 8 main meal spaces, then add the separate small tubs shown above.
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.
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.
The Assumptions Behind This Plan
Every plan is built on four decisions. If one of them does not match your week, that is the part to change - the swaps below cover the common cases.
| 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 | £70–105/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. |
Shopping This Plan At Generic UK supermarket
Built from ingredients stocked by every major UK supermarket, using average UK pricing rather than one 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 is estimated at £70–105 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 140g 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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