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 5-a-Day Weekly 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 129g 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
2,001 kcal129g protein209g carbs72g fat30g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1996 kcal per person123g protein · 216g carbs per person
Breakfast414 kcal · 23g protein · 39g carbs · 8 min
Turmeric Scrambled Eggs on Rye Toast
Made with eggs, rye bread, turmeric. Ready in 8 min — 414 kcal, 23g protein, 39g carbs.
Recipe
Ingredients
- 2 eggs
- 2 slices of rye bread
- ½ tsp turmeric
- black pepper, to taste
- 4g butter
- 1 generous handful baby spinach (about 25g)
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop black pepper, to taste and baby spinach, 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 rye bread, then serve with the eggs and turmeric and butter.
Lunch477 kcal · 21g protein · 88g carbs · 20 min
Chickpea and Spinach Curry with Rice
Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 477 kcal, 21g protein, 88g carbs.
Recipe
Ingredients
- 150g chickpeas, drained
- 3 generous handfuls baby spinach (about 80g)
- 150g tomatoes
- 60g brown rice (dry weight)
- 1½ tsp curry powder
Method
- Peel and chop tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften tomatoes for 5-7 minutes.
- Stir in curry powder, then add chickpeas and baby spinach and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Dinner639 kcal · 40g protein · 49g carbs · 20 min
Salmon and Wholemeal Pasta with Spinach
Made with salmon fillet, wholemeal pasta, baby spinach. Ready in 20 min — 639 kcal, 40g protein, 49g carbs.
Recipe
Ingredients
- 150g salmon fillet
- 70g wholemeal pasta (dry weight)
- 3 generous handfuls baby spinach (about 80g)
- lemon juice, to taste
- 2 garlic cloves
- ¾ tbsp olive oil
Allergens in this meal: Cereals containing gluten, Fish. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the salmon fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add baby spinach and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in olive oil and lemon juice, to taste, and heat through before serving.
Snack198 kcal · 26g protein · 13g carbs · 3 min
Chocolate Protein Shake
Made with whey protein powder, semi-skimmed milk. Ready in 3 min — 198 kcal, 26g protein, 13g carbs.
Recipe
Ingredients
- 25g whey protein powder
- 225ml semi-skimmed milk
Allergens in this meal: Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put whey protein powder in a bowl or lidded container, adding semi-skimmed milk just before eating.
Snack268 kcal · 13g protein · 27g carbs · 3 min
Reduced-Fat Cheddar on Oatcakes
Made with reduced-fat cheddar, oatcakes. Ready in 3 min — 268 kcal, 13g protein, 27g carbs.
Recipe
Ingredients
- 30g reduced-fat cheddar
- 3 oatcakes
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top oatcakes with reduced-fat cheddar and serve.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
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.
0 of 75 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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.
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.
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 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 macros and the weekly shopping list.
7-day meal plan
Monday
1996 kcal - 123g protein, 216g carbs, 74g fat, 30g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (414 kcal, 23g protein, 39g carbs, 18g fat, 5g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (477 kcal, 21g protein, 88g carbs, 6g fat, 14g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (639 kcal, 40g protein, 49g carbs, 31g fat, 7g fibre per person)
- Snack: Chocolate Protein Shake (198 kcal, 26g protein, 13g carbs, 5g fat, 0g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (268 kcal, 13g protein, 27g carbs, 14g fat, 4g fibre per person)
Tuesday
2001 kcal - 130g protein, 254g carbs, 56g fat, 52g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (527 kcal, 29g protein, 52g carbs, 23g fat, 7g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (332 kcal, 19g protein, 62g carbs, 2g fat, 19g fibre per person)
- Dinner: Cod and Chickpea Stew (528 kcal, 55g protein, 66g carbs, 7g fat, 17g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (189 kcal, 13g protein, 23g carbs, 5g fat, 1g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (425 kcal, 14g protein, 51g carbs, 19g fat, 8g fibre per person)
Wednesday
1999 kcal - 142g protein, 169g carbs, 82g fat, 23g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (488 kcal, 28g protein, 46g carbs, 22g fat, 6g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (598 kcal, 41g protein, 44g carbs, 26g fat, 7g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (607 kcal, 28g protein, 59g carbs, 28g fat, 9g fibre per person)
- Snack: Skyr High-Protein Yogurt (83 kcal, 15g protein, 5g carbs, 0g fat, 0g fibre per person)
- Snack: Chocolate Protein Shake (223 kcal, 30g protein, 15g carbs, 6g fat, 1g fibre per person)
Thursday
2006 kcal - 96g protein, 266g carbs, 57g fat, 36g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (467 kcal, 26g protein, 45g carbs, 20g fat, 6g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (537 kcal, 22g protein, 58g carbs, 23g fat, 7g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (621 kcal, 31g protein, 107g carbs, 3g fat, 18g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (215 kcal, 5g protein, 35g carbs, 7g fat, 4g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (166 kcal, 12g protein, 21g carbs, 4g fat, 1g fibre per person)
Friday
2001 kcal - 118g protein, 167g carbs, 95g fat, 27g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (496 kcal, 28g protein, 46g carbs, 22g fat, 6g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (581 kcal, 39g protein, 56g carbs, 19g fat, 11g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (530 kcal, 37g protein, 41g carbs, 24g fat, 4g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (216 kcal, 6g protein, 17g carbs, 15g fat, 3g fibre per person)
- Snack: Peanut Butter with Celery Sticks (178 kcal, 8g protein, 7g carbs, 15g fat, 3g fibre per person)
Saturday
2000 kcal - 136g protein, 214g carbs, 64g fat, 22g fibre- Breakfast: Greek Yogurt with Mixed Berries (221 kcal, 22g protein, 25g carbs, 5g fat, 3g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (615 kcal, 33g protein, 76g carbs, 18g fat, 4g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (469 kcal, 46g protein, 59g carbs, 7g fat, 10g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (398 kcal, 9g protein, 45g carbs, 21g fat, 4g fibre per person)
- Snack: Light Mozzarella and Tomato (297 kcal, 26g protein, 9g carbs, 13g fat, 1g fibre per person)
Sunday
2001 kcal - 155g protein, 176g carbs, 77g fat, 22g fibre- Breakfast: Greek Yogurt with Mixed Berries (230 kcal, 23g protein, 26g carbs, 5g fat, 3g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (674 kcal, 60g protein, 79g carbs, 13g fat, 7g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (654 kcal, 44g protein, 41g carbs, 34g fat, 8g fibre per person)
- Snack: Cottage Cheese with Cucumber (179 kcal, 21g protein, 9g carbs, 7g fat, 1g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (264 kcal, 7g protein, 21g carbs, 18g fat, 3g fibre per person)
Weekly shopping list
Protein
- Eggs 18
- Tinned chickpeas 350g
- Salmon fillet 280g
- Whey protein powder 50g
- Cod fillet 400g
- Red lentils 85g
- Green lentils 95g
- Mackerel fillet 170g
- Tinned mackerel in brine 140g
- Beef tomato 1
- Tinned tuna in spring water 160g
Carbs & Grains
- Rye bread 9 slices
- Brown rice 300g
- Wholemeal pasta 150g
- Rice 7 cakes
- Rolled oats 50g
- Quinoa 75g
- Wholemeal 2 rolls
- New potatoes 490g
- Oat 5 biscuits
Vegetables
- Baby spinach 470g
- Tinned tomatoes 3 x 400g tins (914g required)
- Onion 3
- Cucumber 2 (398g required)
- Avocado 1
- Mixed leaves 50g
- Cherry tomatoes 1 x 300g pack (234g required)
- Butternut squash 330g
- Spring onion 5
- Watercress 40g
- Celery 4 sticks
- Red onion 1
- Green beans 160g
- Edamame beans 90g
- Spinach 70g
Dairy & Eggs
- Butter 22g
- Semi-skimmed milk 1 x 1L carton (500ml required)
- Cottage cheese 340g
- Ricotta 90g
- Parmesan 13g
- Skyr 140g
- Halloumi 75g
- Low-fat Greek yogurt 430g
- Light mozzarella 110g
- Reduced-fat feta 70g
Fruit
- Banana 1
- Pomegranate seeds 30g
- Raisins 40g
- mixed berries 220g
Herbs & Spices
- Turmeric 2.25 tsp
- Black pepper, optional to taste x5
- Curry powder 1.75 tsp
- Garlic 11 cloves
- Basil, optional to taste x2
- Paprika 1 tsp
- Parsley, optional to taste x2
- Mixed herbs 1.25 tsp
Condiments & Oils
- Olive oil 2.5 tbsp
- Vegetable stock 2 cubes (makes 1L; 759ml required)
- Peanut butter 90g
- Honey 1.75 tbsp
- Lemon dressing 45g
- Tahini dressing 16g
- Mustard dressing 18g
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
Tins & Jars
- Cannellini beans 190g
Extras
- Lemon juice, optional to taste x2
- Reduced-fat cheddar 35g
- Oatcakes 4
- Chia seeds 5g
- Pumpkin seeds 9g
- Mixed nuts 60g
- Lemon 1
- Balsamic glaze 1.25 tsp
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 129g 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.