Batch Cook Pescatarian Plan — 1,500 kcal
Free 7-day Pescatarian pescatarian meal plan for UK. Targets ~1500 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
Overnight Oats with Banana
Made with rolled oats, semi-skimmed milk, banana. Ready in 5 min — 350 kcal, 12g protein.
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 360 kcal, 16g protein.
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 450 kcal, 20g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Green lentils 100g
- King prawns 180g
- Firm tofu 200g
- Eggs 2 soft-boiled
- Black beans tinned 200g
- Salmon fillet 150g
- Tuna steak 200g
- Cod fillet 200g
Carbs & Grains
- Rolled oats 80g
- Brown rice 80g dry
- Wholemeal roll 1
- New potatoes 250g
Vegetables
- Courgette 1
- Red pepper 1
- Onion 1
- Tinned tomatoes 200g
- Baby spinach 60g
- Avocado half
- Cherry tomatoes 6
- Spinach 60g
- Sweetcorn 60g
- Cucumber 50g
- Asparagus 150g
- Carrot 1
- Celery 2 stalks
Dairy & Eggs
- Semi-skimmed milk 200ml
- Butternut squash 400g
Extras & Condiments
- Banana 1
- Honey 1 tsp
- Vegetable stock 500ml
- Cumin 1 tsp
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Lemon juice
- Olive oil 1 tsp
- Mixed frozen veg 200g
- Curry paste 30g
- Tahini dressing 20g
- Reduced-fat feta 60g
- Salsa 50g
- Coriander fresh
- Lime juice
- Quinoa 80g dry
- Pumpkin seeds 10g
- Soy sauce 1 tbsp
- Weetabix 2 biscuits
- Parsley
- Hummus 80g
- Reduced-sugar baked beans 200g
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 pescatarian 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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from any UK supermarket.