Pescatarian High-Variety Maintenance 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
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion half. Ready in 10 min — 230 kcal, 30g protein.
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 400 kcal, 18g protein.
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 440 kcal, 22g protein.
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks. Ready in 3 min — 180 kcal, 7g protein.
Smoked Salmon with Cream Cheese Crackers
Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 200 kcal, 18g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Egg whites 6
- Red lentils 100g
- Smoked salmon 60g
- King prawns 150g
- Eggs 3
- Salmon fillet 180g
- Mackerel fillet 180g
- Firm tofu 200g
Carbs & Grains
- Wholemeal roll 1
- Brown rice 80g dry
- Oat biscuits 4
- Rolled oats 80g
- New potatoes 250g
- Rice cakes 2
- Low-sugar granola 30g
Vegetables
- Mixed peppers 100g
- Onion half
- Carrot 1
- Celery 2 stalks
- Tinned tomatoes 400g
- Courgette 1 roasted
- Spinach 30g
- Baby spinach 150g
- Cherry tomatoes 8
- Cucumber 1
- Sweet potato 200g mashed
- Spring onion 2
- Pea protein powder 30g
- Broccoli 200g
Dairy & Eggs
- Peanut butter 2 tbsp
- Light cream cheese 30g
- Coconut milk light 200ml
- Low-fat Greek yogurt 150g
- Semi-skimmed milk 200ml
- Cottage cheese 200g
Extras & Condiments
- Olive oil spray
- Vegetable stock 500ml
- Chilli powder 1 tsp
- Cumin 1 tsp
- Rye crackers 3
- Hummus 80g
- Curry paste 30g
- Frozen mixed berries 80g
- Mango half
- Lime juice
- Coriander fresh
- Reduced-fat feta 60g
- Lemon dressing 15g
- Banana half
- Walnuts 25g
- Dried blueberries 20g
- Dill 1 tsp
- Garlic clove half
- Honey 1 tsp
- Mustard dressing 20g
- Watercress 40g
- Green beans 100g
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Almonds 25g
- Chia seeds 1 tsp
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.