Pescatarian Maintenance Meal Plan — 2,000 kcal
Free 7-day Pescatarian maintenance meal plan for UK. Targets ~2000 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Garlic Mushrooms with Poached Egg on Sourdough
Made with mushrooms, eggs, sourdough bread. Ready in 12 min — 360 kcal, 22g protein.
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 400 kcal, 18g protein.
Poached Eggs and Baked Beans on Wholemeal Toast
Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 390 kcal, 24g protein.
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 180 kcal, 14g protein.
Banana and Almonds
Made with banana, almonds. Ready in 1 min — 250 kcal, 6g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Eggs 2
- Red lentils 100g
- Cod fillet 200g
- Tinned chickpeas 200g
- King prawns 150g
- Green lentils tinned 200g
- Smoked salmon 60g
- Salmon fillet 150g
Carbs & Grains
- Sourdough bread 2 slices
- Wholemeal roll 1
- Oatcakes 4
- Rolled oats 40g
- Brown rice 80g dry
- Rice cakes 3
- Oat biscuits 4
- New potatoes 200g
Vegetables
- Mushrooms 150g
- Carrot 1
- Onion 1
- Celery 2 stalks
- Courgette 1 roasted
- Spinach 30g
- Sweet potato mash 250g
- Baby spinach 100g
- Cherry tomatoes 6
- Black pepper pinch
- Cucumber 1
- Romaine lettuce leaves 4
Dairy & Eggs
- Low-fat Greek yogurt 150g
- Semi-skimmed milk 300ml
- Skyr 100g
- Ricotta 100g
- Light cream cheese 30g
- Cottage cheese 100g
- Peanut butter 1 tbsp
- Coconut milk light 200ml
Extras & Condiments
- Garlic 1 clove
- Olive oil 1 tsp
- Parsley pinch
- Vegetable stock 500ml
- Reduced-sugar baked beans 200g
- Frozen berries 60g
- Honey 1 tsp
- Banana 1
- Almonds 20g
- Hummus 80g
- Paprika 1 tsp
- Whey protein powder 30g
- Reduced-fat cheddar 40g
- Mango half
- Mixed leaves 80g
- Lime juice
- Chilli flakes pinch
- Coriander fresh
- Dark chocolate 70% 30g
- Curry powder 2 tsp
- Parmesan 15g
- Rye crackers 3
- Cumin 1 tsp
- Raisins 20g
- Lemon juice
- Walnuts 25g
- Dried blueberries 20g
- Apple 1
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
- 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)
- Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk
💪 Increase protein
- Add a scoop of unflavoured whey or plant protein to porridge or smoothies
- Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
- Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
- Add a hard-boiled egg as an afternoon snack on rest days
- Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)
Frequently Asked Questions
How much does this maintenance plan cost per week?
This plan is designed for any UK supermarket and typically costs £30–40 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
Can I swap meals I don't like?
Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.
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 any UK supermarket.