Monday
1500 kcal - 64g protein- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (407 kcal, 13g protein)
- Lunch: Hummus and Roasted Vegetable Pitta (483 kcal, 18g protein)
- Dinner: Tofu Pad Thai (610 kcal, 33g protein)
Batch-Friendly Weekly Pescatarian Plan — 1,500 kcal
Free printable pescatarian UK pescatarian meal plan for UK supermarkets: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketAny UK supermarket
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyBatch cook (prep on Sunday)
Best forFish and plant-based meals
DietPescatarian
Estimated daily macros
Plan Quick Facts
Best forFish and plant-based meals
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
Export This Meal Plan as a PDF
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
Batch-Friendly Weekly Pescatarian Plan — 1,500 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.
7-day meal plan
Tuesday
1500 kcal - 74g protein- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (425 kcal, 13g protein)
- Lunch: Tiger Prawn and Mango Salad (451 kcal, 37g protein)
- Dinner: Mushroom and Pea Brown Rice Risotto (624 kcal, 24g protein)
Wednesday
1500 kcal - 59g protein- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (400 kcal, 13g protein)
- Lunch: Chickpea and Spinach Curry with Rice (563 kcal, 23g protein)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (537 kcal, 23g protein)
Thursday
1500 kcal - 88g protein- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (403 kcal, 13g protein)
- Lunch: Vegetable Frittata Slice with Green Salad (454 kcal, 30g protein)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (643 kcal, 45g protein)
Friday
1500 kcal - 93g protein- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (394 kcal, 12g protein)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (467 kcal, 34g protein)
- Dinner: Tuna and Sweetcorn Pasta Bake (639 kcal, 47g protein)
Saturday
1500 kcal - 114g protein- Breakfast: Skyr with Walnuts, Honey and Banana (386 kcal, 30g protein)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (591 kcal, 45g protein)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (523 kcal, 39g protein)
Sunday
1500 kcal - 110g protein- Breakfast: Skyr with Walnuts, Honey and Banana (447 kcal, 34g protein)
- Lunch: Cannellini Bean and Tomato Soup (421 kcal, 21g protein)
- Dinner: Smoked Haddock and Potato Bake (632 kcal, 55g protein)
Weekly shopping list
Protein
- Firm tofu 250g
- King prawns 200g
- Tinned chickpeas 250g
- Eggs 4
- Tinned tuna in spring water 180g
- Salmon fillet 170g
- Quorn mince 225g
Carbs & Grains
- Wholemeal pitta 1
- Rice noodles 100g dry
- Brown rice 135g dry
- Wholemeal pasta 115g dry
- New potatoes 225g
- White potatoes 330g
Vegetables
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 40g
- Spring onion 4
- Peanuts 25g
- Red onion quarter
- Mushrooms 270g
- Frozen peas 135g
- Onion 1
- Baby spinach 125g
- Tinned tomatoes 250g
- Courgette 1
- Red pepper 1
- Onion 3/4
- Cherry tomatoes 250g
- Sweetcorn 125g
Dairy & Eggs
- Semi-skimmed milk 250ml
- Cottage cheese 245g
- Skyr 225g
Extras & Condiments
- Bran Flakes 55g
- Frozen mixed berries 100g
- Honey 1.25 tsp
- Hummus 100g
- Beansprouts 125g
- Tamari 2.5 tbsp
- Lime juice
- Mango 3/4
- Mixed leaves 105g
- Chilli flakes pinch
- Coriander fresh
- Vegetable stock 800ml
- Parmesan 25g
- Garlic 3 cloves
- Curry powder 2.5 tsp
- Frozen mixed veg 250g
- Soy sauce 2.5 tbsp
- Sesame oil 1.25 tsp
- Olive oil 1.25 tsp
- Basil fresh
- Mixed herbs 1.25 tsp
- Cheddar reduced-fat 35g
- Walnuts 25g
- Banana 1
- Green beans 115g
- Lemon 1
- Cannellini beans tinned 260g
- Basil
- Smoked haddock fillet 235g
- Reduced-fat cheddar 40g
- Parsley fresh
Your 7-Day Meal Plan
Monday
1500 kcal64g protein
Breakfast407 kcal · 13g protein · 3 min
Bran Flakes with Semi-Skimmed Milk and Berries
Made with bran flakes, semi-skimmed milk, frozen mixed berries. Ready in 3 min — 407 kcal, 13g protein.
Recipe
- Add the base ingredients to a bowl: Bran Flakes 55g, Semi-skimmed milk 250ml, Frozen mixed berries 100g, Honey 1.25 tsp.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Lunch483 kcal · 18g protein · 10 min
Hummus and Roasted Vegetable Pitta
Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 483 kcal, 18g protein.
Recipe
- Lay out the ingredients: Hummus 100g, Wholemeal pitta 1, Courgette 1 roasted, Red pepper 1 roasted, Spinach 40g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Dinner610 kcal · 33g protein · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 610 kcal, 33g protein.
Recipe
- Prepare the ingredients: Firm tofu 250g, Rice noodles 100g dry, Beansprouts 125g, Spring onion 4, Tamari 2.5 tbsp, Lime juice, Peanuts 25g.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Firm tofu 250g
- King prawns 200g
- Tinned chickpeas 250g
- Eggs 4
- Tinned tuna in spring water 180g
- Salmon fillet 170g
- Quorn mince 225g
Carbs & Grains
- Wholemeal pitta 1
- Rice noodles 100g dry
- Brown rice 135g dry
- Wholemeal pasta 115g dry
- New potatoes 225g
- White potatoes 330g
Vegetables
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 40g
- Spring onion 4
- Peanuts 25g
- Red onion quarter
- Mushrooms 270g
- Frozen peas 135g
- Onion 1
- Baby spinach 125g
- Tinned tomatoes 250g
- Courgette 1
- Red pepper 1
- Onion 3/4
- Cherry tomatoes 250g
- Sweetcorn 125g
Dairy & Eggs
- Semi-skimmed milk 250ml
- Cottage cheese 245g
- Skyr 225g
Extras & Condiments
- Bran Flakes 55g
- Frozen mixed berries 100g
- Honey 1.25 tsp
- Hummus 100g
- Beansprouts 125g
- Tamari 2.5 tbsp
- Lime juice
- Mango 3/4
- Mixed leaves 105g
- Chilli flakes pinch
- Coriander fresh
- Vegetable stock 800ml
- Parmesan 25g
- Garlic 3 cloves
- Curry powder 2.5 tsp
- Frozen mixed veg 250g
- Soy sauce 2.5 tbsp
- Sesame oil 1.25 tsp
- Olive oil 1.25 tsp
- Basil fresh
- Mixed herbs 1.25 tsp
- Cheddar reduced-fat 35g
- Walnuts 25g
- Banana 1
- Green beans 115g
- Lemon 1
- Cannellini beans tinned 260g
- Basil
- Smoked haddock fillet 235g
- Reduced-fat cheddar 40g
- Parsley fresh
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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.
Can I print this pescatarian 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?
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.
Feedback
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