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 Maintenance Meal 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 116g 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
2,003 kcal116g protein244g carbs65g fat41g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2001 kcal per person104g protein · 221g carbs per person
Breakfast622 kcal · 19g protein · 92g carbs · 5 min
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 622 kcal, 19g protein, 92g carbs.
Recipe
Ingredients
- 80g rolled oats
- 200ml oat milk
- 1 tbsp peanut butter
- 1 banana
- 1 tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, oat milk and chia seeds 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 peanut butter and banana. Loosen with a splash of oat milk if needed.
Lunch409 kcal · 23g protein · 37g carbs · 10 min
Egg Mayo Sandwich on Wholemeal
Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 409 kcal, 23g protein, 37g carbs.
Recipe
Ingredients
- 2 hard-boiled eggs
- 1 tbsp plus 1 tsp light mayo
- 2 slices of wholemeal bread
- 1 generous handful watercress (about 30g)
- 1 tsp mustard
Allergens in this meal: Cereals containing gluten, Eggs, Mustard. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop watercress, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and light mayo and mustard.
Dinner591 kcal · 41g protein · 46g carbs · 20 min
Grilled Mackerel with Warm Potato Salad
Made with mackerel fillet, new potatoes, spring onion. Ready in 20 min — 591 kcal, 41g protein, 46g carbs.
Recipe
Ingredients
- 175g mackerel fillet
- 250g new potatoes
- 3 spring onions
- lemon juice, to taste
- 1 tbsp plus 1 tsp mustard dressing
- 1 generous handful watercress (about 40g)
Allergens in this meal: Fish, Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Boil the new potatoes in lightly salted water until tender, then drain and cool slightly.
- Cook the mackerel fillet in a non-stick pan over medium heat until opaque and it flakes easily. Rest briefly before slicing if needed. Add spring onions for the final minute and cook until fragrant.
- Rinse watercress, then slice or chop spring onions.
- Arrange mackerel fillet, new potatoes, lemon juice, to taste and watercress in a bowl and finish with mustard dressing. Keep the dressing separate if packing ahead.
Snack158 kcal · 16g protein · 18g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 158 kcal, 16g protein, 18g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 60g frozen berries
- 1 tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Line a tray or shallow container with baking paper.
- Spread the low-fat Greek yogurt over the paper in an even layer about 1cm thick.
- Scatter frozen berries and honey over the top and press them in lightly.
- Freeze flat for at least 3-4 hours, until solid.
- Break into shards and serve straight from the freezer. Keep any leftovers frozen.
Snack221 kcal · 5g protein · 28g carbs · 1 min
Banana and Almonds
Made with banana, almonds. Ready in 1 min — 221 kcal, 5g protein, 28g carbs.
Recipe
Ingredients
- 1 banana
- 20g almonds
Allergens in this meal: Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Combine banana and almonds 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
Tins & Jars
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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
Pescatarian Maintenance Meal 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 - 104g protein, 221g carbs, 76g fat, 32g fibre- Breakfast: Peanut Butter Overnight Oats (622 kcal, 19g protein, 92g carbs, 18g fat, 16g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (409 kcal, 23g protein, 37g carbs, 18g fat, 5g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (591 kcal, 41g protein, 46g carbs, 27g fat, 4g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (158 kcal, 16g protein, 18g carbs, 3g fat, 2g fibre per person)
- Snack: Banana and Almonds (221 kcal, 5g protein, 28g carbs, 10g fat, 5g fibre per person)
Tuesday
2000 kcal - 131g protein, 193g carbs, 81g fat, 45g fibre- Breakfast: Peanut Butter Overnight Oats (618 kcal, 19g protein, 92g carbs, 18g fat, 15g fibre per person)
- Lunch: King Prawn and Avocado Salad (253 kcal, 31g protein, 9g carbs, 12g fat, 7g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (817 kcal, 52g protein, 63g carbs, 40g fat, 10g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (129 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (183 kcal, 17g protein, 13g carbs, 8g fat, 8g fibre per person)
Wednesday
2004 kcal - 93g protein, 207g carbs, 91g fat, 33g fibre- Breakfast: Peanut Butter Overnight Oats (442 kcal, 13g protein, 66g carbs, 13g fat, 11g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (371 kcal, 26g protein, 32g carbs, 17g fat, 5g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (735 kcal, 37g protein, 75g carbs, 32g fat, 11g fibre per person)
- Snack: Apple with Walnuts (150 kcal, 2g protein, 17g carbs, 9g fat, 4g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (306 kcal, 15g protein, 17g carbs, 20g fat, 2g fibre per person)
Thursday
1997 kcal - 109g protein, 231g carbs, 78g fat, 36g fibre- Breakfast: Peanut Butter Overnight Oats (524 kcal, 16g protein, 77g carbs, 16g fat, 13g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (575 kcal, 22g protein, 70g carbs, 25g fat, 13g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (646 kcal, 48g protein, 64g carbs, 26g fat, 6g fibre per person)
- Snack: Apple and Peanut Butter (138 kcal, 4g protein, 18g carbs, 7g fat, 4g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (114 kcal, 19g protein, 2g carbs, 4g fat, 0g fibre per person)
Friday
2028 kcal - 137g protein, 259g carbs, 52g fat, 43g fibre- Breakfast: Peanut Butter Overnight Oats (556 kcal, 17g protein, 84g carbs, 16g fat, 14g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (524 kcal, 38g protein, 64g carbs, 15g fat, 7g fibre per person)
- Dinner: Cod and Chickpea Stew (493 kcal, 51g protein, 62g carbs, 7g fat, 16g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (224 kcal, 16g protein, 27g carbs, 6g fat, 2g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (231 kcal, 15g protein, 22g carbs, 8g fat, 4g fibre per person)
Saturday
1999 kcal - 112g protein, 321g carbs, 26g fat, 47g fibre- Breakfast: Baked Beans on Wholemeal Toast (298 kcal, 16g protein, 51g carbs, 2g fat, 12g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (511 kcal, 26g protein, 71g carbs, 13g fat, 8g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (771 kcal, 37g protein, 143g carbs, 4g fat, 20g fibre per person)
- Snack: Mini Protein Overnight Oats (288 kcal, 19g protein, 43g carbs, 4g fat, 5g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (131 kcal, 14g protein, 13g carbs, 3g fat, 2g fibre per person)
Sunday
1995 kcal - 125g protein, 274g carbs, 50g fat, 50g fibre- Breakfast: Baked Beans on Wholemeal Toast (330 kcal, 17g protein, 57g carbs, 3g fat, 13g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (467 kcal, 39g protein, 64g carbs, 7g fat, 3g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (660 kcal, 49g protein, 105g carbs, 7g fat, 27g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (319 kcal, 16g protein, 31g carbs, 17g fat, 4g fibre per person)
- Snack: Walnuts and Dried Blueberries (219 kcal, 4g protein, 17g carbs, 16g fat, 3g fibre per person)
Weekly shopping list
Protein
- Eggs 2
- Mackerel fillet 190g
- King prawns 430g
- Salmon fillet 450g
- Firm tofu 300g
- Tinned chickpeas 250g
- Smoked mackerel fillet 60g
- Falafel 4
- Cod fillet 180g
- Smoked salmon 55g
- Silken tofu 140g
- Red lentils 110g
- Quorn mince 200g
Carbs & Grains
- Rolled oats 400g
- Wholemeal bread 6 slices
- New potatoes 400g
- Wholemeal pasta 180g
- Brown rice 280g
- Wholemeal 1 pitta
- Soba noodles 80g
- Wholewheat noodles 70g
- Low-sugar granola 30g
Vegetables
- Watercress 70g
- Spring onion 3
- Avocado 1
- Mixed leaves 120g
- Cherry tomatoes 1 x 300g pack (136g required)
- Baby spinach 160g
- Cucumber 1 (93g required)
- Carrot 1
- Celery 2 sticks
- edamame beans 250g
- Green beans 75g
- mixed veg 150g
- Tomato 1
- Pak choi 140g
- Romaine lettuce 35g
- Broccoli 90g
- Tinned tomatoes 3 x 400g tins (919g required)
- Onion 3
Dairy & Eggs
- Oat milk 1 x 1L carton (894ml required)
- Low-fat Greek yogurt 525g
- Tinned coconut milk light 1 x 400ml tin (141ml required)
- Light cream cheese 40g
- Skyr 95g
- Semi-skimmed milk 1 x 1L carton (91ml required)
Fruit
- Banana 6
- berries 65g
- Apple 2
- mixed berries 75g
- Dried blueberries 19g
Herbs & Spices
- Garlic 16 cloves
- Dill 1 tsp
- Ginger 2 tsp
- Paprika 1 tsp
- Parsley, optional to taste
- Garam masala 2 tsp
- Mixed herbs 1 tsp
Condiments & Oils
- Peanut butter 85g
- Light mayo 35g
- Mustard 1 tsp
- Mustard dressing 20g
- Honey 2 tsp
- Lemon dressing 15g
- Olive oil 1.75 tbsp
- Curry paste 21g
- Hummus 35g
- Miso paste 1.75 tbsp
- Soy sauce 3.5 tbsp
Tins & Jars
- Reduced-sugar baked beans 380g
Extras
- Chia seeds 23g
- Lemon juice, optional to taste x4
- Almonds 20g
- Sea salt, optional to taste
- Lemon 1
- Walnuts 40g
- Lemon juice 0.75 tsp
- Oatcakes 6
- Sesame seeds 1.75 tsp
- Rye 3 crackers
- Reduced-fat cheddar 40g
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 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
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 116g 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 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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from a generic UK supermarket.
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