Pescatarian Meal Plan — 1,800 kcal
Free 7-day Pescatarian pescatarian meal plan for UK. Targets ~1800 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.
Chickpea and Spinach Curry with Rice
Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 450 kcal, 18g protein.
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 440 kcal, 22g protein.
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins. Ready in 1 min — 280 kcal, 8g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Tinned chickpeas 200g
- Green lentils tinned 200g
- Eggs 3
- King prawns 120g
- Salmon fillet 150g
- Beef tomato 1
- Smoked salmon 100g
- Egg 1
Carbs & Grains
- Rolled oats 80g
- Brown rice 80g dry
- Wholemeal pasta 90g dry
- New potatoes 200g
Vegetables
- Baby spinach 100g
- Mushrooms 200g
- Onion 1
- Carrot 2
- Sweet potato mash 250g
- Courgette 1
- Red pepper 1
- Romaine lettuce leaves 4
- Cherry tomatoes 8
- Spinach 100g
- Cucumber half
- Frozen peas 80g
- Spring onion 2
Dairy & Eggs
- Semi-skimmed milk 200ml
- Ricotta 100g
- Cottage cheese 200g
- Peanut butter 1 tbsp
- Coconut milk light 200ml
- Low-fat Greek yogurt 150g
Extras & Condiments
- Banana 1
- Honey 1 tsp
- Curry powder 2 tsp
- Vegetable stock 200ml
- Mixed nuts 30g
- Raisins 20g
- Olive oil 1 tsp
- Garlic 2 cloves
- Parmesan 15g
- Light mayo 15g
- Lemon juice
- Cumin 1 tsp
- Paprika 1 tsp
- Apple 1
- Chilli powder 1 tsp
- Cannellini beans tinned 200g
- Basil
- Balsamic glaze 1 tsp
- Weetabix 2 biscuits
- Quinoa 80g dry
- Dill 1 tsp
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Watercress 30g
- Mustard 1 tsp
- Whey protein powder 30g
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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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.