What this plan is for
A Generic UK supermarket pescatarian plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Balanced Plate Weekly Pescatarian Plan — 1,800 kcal
Fish and plant-based meals. This 7-day plan targets 1,800 kcal/day and averages 107g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketGeneric UK supermarket
GoalPescatarian
Weekly cost£30–40 estimate
Daily average across the 7 days
1,801 kcal107g protein235g carbs49g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person89g protein · 298g carbs per person
Breakfast536 kcal · 16g protein · 81g carbs · 7 min
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 536 kcal, 16g protein, 81g carbs.
Recipe
Ingredients
- 70g rolled oats
- 250ml oat milk
- 1 banana
- ¾ tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with banana and peanut butter.
Lunch481 kcal · 27g protein · 83g carbs · 15 min
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 481 kcal, 27g protein, 83g carbs.
Recipe
Ingredients
- 80g red lentils
- 1 carrot
- ¾ onion
- 2 celery stalks
- 1 wholemeal roll
- 400ml vegetable stock
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop carrot, onion and celery into even pieces.
- Heat a large pan over medium heat and soften carrot, onion and celery for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
Dinner707 kcal · 33g protein · 129g carbs · 25 min
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 707 kcal, 33g protein, 129g carbs.
Recipe
Ingredients
- 1¼ standard tins of mixed beans, drained
- ¾ of a standard tin of tomatoes
- ¾ onion
- 1 red pepper
- ¾ tsp chilli powder
- ¾ tsp cumin
- 60g brown rice (dry weight)
Method
- Peel and chop onion, tomatoes and red pepper into even pieces. Drain and rinse mixed beans.
- Heat a large pan over medium heat and soften onion, tomatoes and red pepper for 5-7 minutes.
- Stir in chilli powder and cumin, then add mixed beans and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack75 kcal · 13g protein · 5g carbs · 1 min
Skyr High-Protein Yogurt
Made with skyr. Ready in 1 min — 75 kcal, 13g protein, 5g carbs.
Recipe
Ingredients
- 125g skyr
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put skyr in a bowl.
- Stir gently and serve.
- Eat straight away, or cover and chill for later the same day.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
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
Tins & Jars
Extras
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Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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 1,800 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Balanced Plate Weekly Pescatarian Plan — 1,800 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
1799 kcal - 89g protein, 298g carbs, 23g fat, 57g fibre- Breakfast: Banana and Peanut Butter Porridge (536 kcal, 16g protein, 81g carbs, 15g fat, 12g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (481 kcal, 27g protein, 83g carbs, 3g fat, 15g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (707 kcal, 33g protein, 129g carbs, 5g fat, 30g fibre per person)
- Snack: Skyr High-Protein Yogurt (75 kcal, 13g protein, 5g carbs, 0g fat, 0g fibre per person)
Tuesday
1807 kcal - 88g protein, 206g carbs, 67g fat, 36g fibre- Breakfast: Banana and Peanut Butter Porridge (610 kcal, 18g protein, 94g carbs, 17g fat, 14g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (479 kcal, 24g protein, 19g carbs, 34g fat, 5g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (437 kcal, 28g protein, 51g carbs, 12g fat, 12g fibre per person)
- Snack: Mini Protein Overnight Oats (281 kcal, 18g protein, 42g carbs, 4g fat, 5g fibre per person)
Wednesday
1801 kcal - 88g protein, 230g carbs, 56g fat, 33g fibre- Breakfast: Banana and Peanut Butter Porridge (469 kcal, 14g protein, 72g carbs, 13g fat, 11g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (459 kcal, 32g protein, 34g carbs, 20g fat, 5g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (576 kcal, 28g protein, 107g carbs, 3g fat, 15g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (297 kcal, 14g protein, 17g carbs, 20g fat, 2g fibre per person)
Thursday
1800 kcal - 101g protein, 218g carbs, 58g fat, 29g fibre- Breakfast: Banana and Peanut Butter Porridge (532 kcal, 16g protein, 81g carbs, 15g fat, 12g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (544 kcal, 20g protein, 67g carbs, 23g fat, 12g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (590 kcal, 50g protein, 63g carbs, 15g fat, 4g fibre per person)
- Snack: Cottage Cheese with Cucumber (134 kcal, 15g protein, 7g carbs, 5g fat, 1g fibre per person)
Friday
1799 kcal - 113g protein, 223g carbs, 48g fat, 27g fibre- Breakfast: Banana and Peanut Butter Porridge (542 kcal, 16g protein, 82g carbs, 15g fat, 12g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (497 kcal, 44g protein, 58g carbs, 9g fat, 5g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (613 kcal, 37g protein, 78g carbs, 18g fat, 8g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (147 kcal, 16g protein, 5g carbs, 6g fat, 2g fibre per person)
Saturday
1799 kcal - 116g protein, 263g carbs, 41g fat, 48g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (388 kcal, 29g protein, 48g carbs, 10g fat, 7g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (503 kcal, 38g protein, 68g carbs, 12g fat, 10g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (625 kcal, 30g protein, 121g carbs, 9g fat, 26g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (283 kcal, 19g protein, 26g carbs, 10g fat, 5g fibre per person)
Sunday
1799 kcal - 152g protein, 204g carbs, 48g fat, 37g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (401 kcal, 31g protein, 48g carbs, 10g fat, 7g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (458 kcal, 43g protein, 60g carbs, 8g fat, 10g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (727 kcal, 59g protein, 80g carbs, 21g fat, 11g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (213 kcal, 19g protein, 16g carbs, 9g fat, 9g fibre per person)
Weekly shopping list
Protein
- Red lentils 170g
- Eggs 4
- Salmon fillet 110g
- Smoked mackerel fillet 55g
- Falafel 4
- King prawns 400g
- Tinned tuna in spring water 120g
- Firm tofu 170g
- Smoked salmon 140g
- Tinned chickpeas 220g
- Cod fillet 220g
Carbs & Grains
- Rolled oats 400g
- Wholemeal 1 roll
- Wholemeal 2 pittas
- Brown rice 330g
- Wholemeal bread 7 slices
- Quinoa 55g
- Wholemeal pasta 110g
Vegetables
- Carrot 1
- Onion 3
- Celery 2 stalks
- Tinned tomatoes 3 x 400g tins (891g required)
- Red pepper 3
- Courgette 2
- Mixed leaves 85g
- Baby spinach 45g
- Cucumber 2 (425g required)
- Tomato 1
- peas 65g
- Edamame beans 250g
- Spring onion 3
- Broccoli 170g
- Cherry tomatoes 3 x 300g packs (612g required)
- Sweet potato 525g
- Spinach 110g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1186ml required)
- Skyr 210g
- Halloumi 90g
- Semi-skimmed milk 1 x 1L carton (88ml required)
- Light cream cheese 50g
- Cottage cheese 700g
Fruit
- Banana 5
Herbs & Spices
- Chilli powder 1 tsp
- Cumin 2 tsp
- Garlic 6 cloves
- Ginger 0.75 tsp
- Garam masala 1.5 tsp
- Black pepper, optional to taste x2
- Mixed herbs 1.25 tsp
- Paprika 2.25 tsp
- Basil, optional to taste
- Chilli flakes, optional to taste
Condiments & Oils
- Peanut butter 65g
- Vegetable stock 1 cube (makes 500ml; 398ml required)
- Olive oil 2.5 tbsp
- Lemon dressing 10g
- Hummus 35g
- Soy sauce 2.5 tbsp
- Sesame oil 1.75 tsp
- Teriyaki sauce 35g
Tins & Jars
- Mixed beans 320g
- Reduced-sugar baked beans 180g
Extras
- Balsamic glaze 1 tsp
- Pumpkin seeds 7g
- Lemon juice 0.75 tsp
- Oatcakes 2
- Sesame seeds 1 tsp
- Rye 4 crackers
- Lemon 2
- 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 an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
Frequently Asked Questions
How much does this pescatarian 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 107g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic pescatarian plan?
Plenty of pescatarian plans share the same 1,800 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
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 all 7 days at 1,800 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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