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 High-Variety 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 137g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Meals deliberately rotate protein sources and formats across the week — this plan avoids repeating the same protein twice in one day so the week does not feel monotonous.
Your week at a glance
1 personPlan summary
SupermarketGeneric UK supermarket
GoalMaintenance
Weekly cost£30–40 estimate
Daily average across the 7 days
2,002 kcal137g protein237g carbs58g fat47g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1999 kcal per person154g protein · 217g carbs per person
Breakfast360 kcal · 30g protein · 45g carbs · 5 min
High-Protein Yogurt with Homemade Granola
Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 360 kcal, 30g protein, 45g carbs.
Recipe
Ingredients
- 225g skyr
- 40g low-sugar granola
- 90g frozen berries
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put skyr and low-sugar granola in a bowl.
- Top with frozen berries.
- Eat straight away, or cover and chill for later the same day.
Lunch267 kcal · 33g protein · 10g carbs · 10 min
King Prawn and Avocado Salad
Made with king prawns, avocado, mixed leaves. Ready in 10 min — 267 kcal, 33g protein, 10g carbs.
Recipe
Ingredients
- 175g king prawns
- ½ avocado
- 3 generous handfuls mixed leaves (about 90g)
- 9 cherry tomatoes
- 1 tbsp lemon dressing
Allergens in this meal: Crustaceans. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque.
- Rinse mixed leaves, then slice or chop avocado and cherry tomatoes.
- Arrange king prawns, avocado, mixed leaves and cherry tomatoes in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner736 kcal · 55g protein · 116g carbs · 25 min
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 736 kcal, 55g protein, 116g carbs.
Recipe
Ingredients
- 225g Quorn mince
- 100g wholemeal pasta (dry weight)
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp mixed herbs
Allergens in this meal: Cereals containing gluten. Check the label for: Eggs, Milk. 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 quorn in a non-stick pan over medium heat until cooked through. Add tomatoes, onion and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in mixed herbs, and heat through before serving.
Snack325 kcal · 7g protein · 12g carbs · 1 min
Dark Chocolate and Almonds
Made with dark chocolate, almonds. Ready in 1 min — 325 kcal, 7g protein, 12g carbs.
Recipe
Ingredients
- 30g dark chocolate 70%
- 20g almonds
Allergens in this meal: Tree nuts. Check the label for: Milk, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine dark chocolate 70% and almonds in a bowl or lidded container.
Snack311 kcal · 29g protein · 34g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 311 kcal, 29g protein, 34g carbs.
Recipe
Ingredients
- 30g pea protein powder
- 275ml oat milk
- 1 generous handful spinach (about 30g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
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
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 | Higher variety | High-variety plans trade extra decisions for less repetition. |
Printable meal plan PDF
Pescatarian High-Variety 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
1999 kcal - 154g protein, 217g carbs, 57g fat, 53g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (360 kcal, 30g protein, 45g carbs, 6g fat, 6g fibre per person)
- Lunch: King Prawn and Avocado Salad (267 kcal, 33g protein, 10g carbs, 12g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (736 kcal, 55g protein, 116g carbs, 8g fat, 30g fibre per person)
- Snack: Dark Chocolate and Almonds (325 kcal, 7g protein, 12g carbs, 25g fat, 5g fibre per person)
- Snack: Pea Protein Green Smoothie (311 kcal, 29g protein, 34g carbs, 6g fat, 5g fibre per person)
Tuesday
1998 kcal - 92g protein, 302g carbs, 49g fat, 48g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (329 kcal, 27g protein, 41g carbs, 6g fat, 6g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (386 kcal, 17g protein, 64g carbs, 10g fat, 12g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (845 kcal, 41g protein, 157g carbs, 4g fat, 22g fibre per person)
- Snack: Apple with Walnuts (209 kcal, 3g protein, 22g carbs, 13g fat, 5g fibre per person)
- Snack: Walnuts and Dried Blueberries (229 kcal, 4g protein, 18g carbs, 16g fat, 3g fibre per person)
Wednesday
2005 kcal - 125g protein, 299g carbs, 45g fat, 56g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (343 kcal, 29g protein, 43g carbs, 6g fat, 6g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (406 kcal, 38g protein, 53g carbs, 8g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (628 kcal, 33g protein, 123g carbs, 3g fat, 31g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (273 kcal, 7g protein, 45g carbs, 9g fat, 5g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (355 kcal, 18g protein, 35g carbs, 19g fat, 5g fibre per person)
Thursday
2015 kcal - 137g protein, 247g carbs, 50g fat, 48g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (344 kcal, 29g protein, 43g carbs, 6g fat, 6g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (422 kcal, 29g protein, 23g carbs, 24g fat, 7g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (805 kcal, 39g protein, 139g carbs, 4g fat, 23g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (138 kcal, 23g protein, 3g carbs, 5g fat, 1g fibre per person)
- Snack: Roasted Spiced Chickpeas (306 kcal, 17g protein, 39g carbs, 11g fat, 11g fibre per person)
Friday
1999 kcal - 147g protein, 232g carbs, 54g fat, 44g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (360 kcal, 30g protein, 45g carbs, 6g fat, 6g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (579 kcal, 42g protein, 66g carbs, 15g fat, 10g fibre per person)
- Dinner: Cod and Chickpea Stew (600 kcal, 63g protein, 74g carbs, 8g fat, 20g fibre per person)
- Snack: Banana and Almonds (232 kcal, 6g protein, 28g carbs, 11g fat, 5g fibre per person)
- Snack: Almonds and Dried Cranberries (228 kcal, 6g protein, 19g carbs, 14g fat, 3g fibre per person)
Saturday
1999 kcal - 145g protein, 221g carbs, 57g fat, 39g fibre- Breakfast: Tofu Scramble with Peppers (366 kcal, 32g protein, 12g carbs, 22g fat, 5g fibre per person)
- Lunch: Black Bean Burrito Bowl (563 kcal, 23g protein, 106g carbs, 3g fat, 17g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (602 kcal, 49g protein, 66g carbs, 17g fat, 9g fibre per person)
- Snack: Sardines on Rye Crackers (288 kcal, 21g protein, 30g carbs, 8g fat, 6g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (180 kcal, 20g protein, 7g carbs, 7g fat, 2g fibre per person)
Sunday
2001 kcal - 158g protein, 142g carbs, 93g fat, 38g fibre- Breakfast: Tofu Scramble with Peppers (452 kcal, 39g protein, 15g carbs, 27g fat, 6g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (642 kcal, 32g protein, 24g carbs, 46g fat, 7g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (536 kcal, 53g protein, 68g carbs, 8g fat, 11g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (154 kcal, 14g protein, 19g carbs, 3g fat, 5g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (217 kcal, 20g protein, 16g carbs, 9g fat, 9g fibre per person)
Weekly shopping list
Protein
- King prawns 490g
- Quorn mince 220g
- Pea protein powder 35g
- Red lentils 230g
- Cod fillet 650g
- Green lentils 210g
- Eggs 4
- Tinned chickpeas 430g
- Tinned sardines 140g
- Firm tofu 440g
- Black beans 200g
- Tinned sardines in spring water 90g
- Smoked salmon 80g
Carbs & Grains
- Low-sugar granola 220g
- Wholemeal pasta 280g
- Wholemeal 1 pitta
- Wholemeal 1 roll
- Brown rice 160g
- Rice 2 cakes
- New potatoes 300g
Vegetables
- Avocado 1
- Mixed leaves 230g
- Cherry tomatoes 2 x 300g packs (530g required)
- Tinned tomatoes 3 x 400g tins (1075g required)
- Onion 6
- Spinach 65g
- Courgette 4
- Red pepper 4
- Sweet potato 210g
- Mushrooms 210g
- Carrot 4
- Sweet potato mash 260g
- Butternut squash 420g
- Romaine lettuce 45g
- Baby spinach 45g
- Mixed peppers 220g
- Cucumber 2 (375g required)
- Green beans 180g
- Celery 3 sticks
- edamame beans 180g
Dairy & Eggs
- Skyr 1.1kg
- Oat milk 1 x 1L carton (273ml required)
- Halloumi 120g
- Low-fat Greek yogurt 120g
Fruit
- berries 430g
- Banana 3
- Apple 1
- Dried blueberries 20g
Herbs & Spices
- Garlic 15 cloves
- Mixed herbs 1.25 tsp
- Ginger 1 tsp
- Garam masala 2 tsp
- Paprika 2.25 tsp
- Smoked paprika 1.25 tsp
- Cumin 1.75 tsp
- Parsley, optional to taste x2
- Turmeric 1.25 tsp
- Coriander, optional to taste
- Basil, optional to taste
- Chilli flakes, optional to taste
- Dill 1.25 tsp
Condiments & Oils
- Lemon dressing 16g
- Hummus 80g
- Olive oil 4.5 tbsp
- Vegetable stock 2 cubes (makes 1L; 939ml required)
- Peanut butter 17g
- Light mayo 16g
- Salsa 50g
Extras
- Dark chocolate 70% 35g
- Almonds 75g
- Walnuts 45g
- Lemon 3
- Reduced-fat cheddar 45g
- Oatcakes 5
- Lemon juice, optional to taste
- Lemon juice 1.25 tbsp
- Dried cranberries 22g
- Sweetcorn 60g
- Lime juice, optional to taste
- Rye 4 crackers
- Balsamic glaze 1.25 tsp
- Sea salt, optional to taste
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 a handful of nuts or seeds to a salad or bowl for a different protein source and texture
- Swap one dairy-based snack for a plant-based one (edamame, hummus) to keep variety going
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
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 137g of protein per day across the week, based on the meals actually selected — well above 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 the meal rotation actively avoids repeating the same protein twice in one day.
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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