Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
Printable meal plan PDF
Pescatarian 5-a-Day Weekly Maintenance Plan — 2,000 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.
Supermarket: Any UK supermarketCalories: ~2000 kcal/dayBudget: £30–40Diet: Pescatarian
7-day meal plan
Monday
2000 kcal - 113g protein
Breakfast: Banana and Peanut Butter Porridge (474 kcal, 17g protein)
Lunch: Miso Tofu and Edamame Bowl (442 kcal, 29g protein)
Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (526 kcal, 53g protein)
Snack: Banana and Almonds (263 kcal, 6g protein)
Snack: Banana and Peanut Butter on Rice Cakes (295 kcal, 8g protein)
Tuesday
2000 kcal - 129g protein
Breakfast: Banana and Peanut Butter Porridge (479 kcal, 17g protein)
Lunch: Tuna and Edamame Brown Rice Bowl (500 kcal, 43g protein)
Dinner: Baked Cod with New Potatoes and Green Beans (510 kcal, 47g protein)
Snack: Reduced-Fat Cheddar on Oatcakes (266 kcal, 15g protein)
Snack: Almonds and Dried Cranberries (245 kcal, 7g protein)
Wednesday
2000 kcal - 90g protein
Breakfast: Banana and Peanut Butter Porridge (539 kcal, 19g protein)
Lunch: Tofu and Noodle Stir-Fry with Soy (491 kcal, 29g protein)
Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (467 kcal, 29g protein)
Snack: Dark Chocolate and Almonds (311 kcal, 7g protein)
Snack: Almond Butter with Celery Sticks (192 kcal, 6g protein)
Thursday
2000 kcal - 156g protein
Breakfast: Banana and Peanut Butter Porridge (520 kcal, 18g protein)
Lunch: Tuna Niçoise Salad (497 kcal, 44g protein)
Dinner: Baked Cod and Chickpea Stew (566 kcal, 53g protein)
Snack: Rice Cakes with Cottage Cheese (197 kcal, 16g protein)
Snack: Tuna on Rye Crackers (220 kcal, 25g protein)
Friday
2000 kcal - 80g protein
Breakfast: Banana and Peanut Butter Porridge (494 kcal, 18g protein)
Lunch: Baked Falafel and Salad Pitta (494 kcal, 18g protein)
Dinner: Mushroom and Lentil Shepherd's Pie (484 kcal, 24g protein)
Snack: Mixed Nuts and Dried Fruit (308 kcal, 9g protein)
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.
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 the full 7-day meal plan and includes the weekly shopping list.
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.
