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
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 calories, protein totals and the weekly shopping list.
Supermarket: Any UK supermarketCalories: ~1800 kcal/dayBudget: £30–40Diet: Pescatarian
7-day meal plan
Monday
1800 kcal - 89g protein
Breakfast: Oat Porridge with Berries (417 kcal, 14g protein)
Lunch: Garlic Prawn and Brown Rice Bowl (574 kcal, 47g protein)
Dinner: Butternut Squash and Lentil Soup with Bread (496 kcal, 18g protein)
Snack: Oat Biscuits with Peanut Butter (313 kcal, 10g protein)
Tuesday
1800 kcal - 132g protein
Breakfast: Oat Porridge with Berries (403 kcal, 14g protein)
Lunch: Soft Boiled Egg Buddha Bowl with Avocado (541 kcal, 30g protein)
Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (629 kcal, 63g protein)
Snack: Smoked Salmon on Cucumber Slices (227 kcal, 25g protein)
Wednesday
1800 kcal - 99g protein
Breakfast: Oat Porridge with Berries (395 kcal, 14g protein)
Lunch: Black Bean Burrito Bowl (542 kcal, 25g protein)
Dinner: Baked Cod with New Potatoes and Green Beans (592 kcal, 54g protein)
Snack: Walnuts and Dried Blueberries (271 kcal, 6g protein)
Thursday
1800 kcal - 108g protein
Breakfast: Oat Porridge with Berries (408 kcal, 14g protein)
Lunch: Baked Salmon and Quinoa Power Bowl (664 kcal, 54g protein)
Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (498 kcal, 31g protein)
Snack: Carrot Sticks with Hummus (230 kcal, 9g protein)
Friday
1800 kcal - 124g protein
Breakfast: Oat Porridge with Berries (384 kcal, 13g protein)
Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (480 kcal, 22g protein)
Dinner: Baked Cod and Chickpea Stew (588 kcal, 55g protein)
Snack: Protein Yogurt with Low-Sugar Granola (348 kcal, 34g protein)
Saturday
1800 kcal - 97g protein
Breakfast: High-Protein Yogurt with Homemade Granola (475 kcal, 38g protein)
Lunch: Hummus and Roasted Vegetable Pitta (475 kcal, 18g protein)
Dinner: Mushroom and Lentil Shepherd's Pie (550 kcal, 28g protein)
Breakfast: High-Protein Yogurt with Homemade Granola (490 kcal, 39g protein)
Lunch: Tiger Prawn and Mango Salad (439 kcal, 36g protein)
Dinner: Spinach and Ricotta Wholemeal Pasta (671 kcal, 34g protein)
Snack: Hard-Boiled Eggs (200 kcal, 15g protein)
Weekly shopping list
Protein
King prawns 235g
Red lentils 130g
Eggs 3 soft-boiled
Tuna steak 250g
Smoked salmon 100g
Black beans tinned 245g
Cod fillet 245g
Salmon fillet 190g
Eggs 3
Tinned chickpeas 240g
Green lentils tinned 250g
Carbs & Grains
Rolled oats 105g
Brown rice 105g dry
Wholemeal roll 1
Oat biscuits 5
New potatoes 310g
Wholemeal bread 3 slices
Low-sugar granola 35g
Wholemeal pitta 1
Wholemeal pasta 115g dry
Vegetables
Baby spinach 80g
Onion 1
Avocado 3/4
Cherry tomatoes 8
Asparagus 190g
Cucumber 1
Sweetcorn 75g
Carrot 3
Celery 2 stalks
Tinned tomatoes 480g
Courgette 1 roasted
Red pepper 1 roasted
Spinach 40g
Mushrooms 250g
Sweet potato mash 310g
Red onion quarter
Dairy & Eggs
Oat milk 390ml
Butternut squash 525g
Peanut butter 1.25 tbsp
Low-fat Greek yogurt 180g
Skyr 250g
Ricotta 130g
Extras & Condiments
Frozen mixed berries 105g
Garlic 4 cloves
Lemon juice
Olive oil 1.25 tsp
Vegetable stock 925ml
Mixed leaves 75g
Tahini dressing 25g
Soy sauce 1.25 tbsp
Salsa 60g
Coriander fresh
Lime juice
Green beans 185g
Lemon 1
Parsley
Walnuts 30g
Dried blueberries 25g
Quinoa 100g dry
Lemon dressing 20g
Pumpkin seeds 15g
Reduced-sugar baked beans 260g
Hummus 75g
Paprika 1.25 tsp
Parsley fresh
Honey 1.25 tsp
Frozen berries 100g
Chia seeds 1.25 tsp
Mango 3/4
Chilli flakes pinch
Parmesan 20g
Your 7-Day Meal Plan
Monday
1800 kcal89g protein
Breakfast417 kcal · 14g protein · 7 min
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 417 kcal, 14g protein.
Recipe
Lay out the ingredients: Rolled oats 105g, Oat milk 390ml, Frozen mixed berries 105g.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch574 kcal · 47g protein · 15 min
Garlic Prawn and Brown Rice Bowl
Made with king prawns, brown rice, garlic. Ready in 15 min — 574 kcal, 47g protein.
Recipe
Wash and chop the salad or vegetable ingredients: King prawns 235g, Brown rice 105g dry, Garlic 4 cloves, Lemon juice, Baby spinach 80g, Olive oil 1.25 tsp.
Cook or warm any protein or grains listed, then let them cool slightly.
Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner496 kcal · 18g protein · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 496 kcal, 18g protein.
Recipe
Prep the listed ingredients: Butternut squash 525g, Red lentils 130g, Onion 1, Garlic 3 cloves, Vegetable stock 925ml, Wholemeal roll 1.
Cook the protein and firmer vegetables in a pan for 5-8 minutes.
Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack313 kcal · 10g protein · 2 min
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 313 kcal, 10g protein.
Recipe
Lay out the ingredients: Oat biscuits 5, Peanut butter 1.25 tbsp.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
King prawns 235g
Red lentils 130g
Eggs 3 soft-boiled
Tuna steak 250g
Smoked salmon 100g
Black beans tinned 245g
Cod fillet 245g
Salmon fillet 190g
Eggs 3
Tinned chickpeas 240g
Green lentils tinned 250g
Carbs & Grains
Rolled oats 105g
Brown rice 105g dry
Wholemeal roll 1
Oat biscuits 5
New potatoes 310g
Wholemeal bread 3 slices
Low-sugar granola 35g
Wholemeal pitta 1
Wholemeal pasta 115g dry
Vegetables
Baby spinach 80g
Onion 1
Avocado 3/4
Cherry tomatoes 8
Asparagus 190g
Cucumber 1
Sweetcorn 75g
Carrot 3
Celery 2 stalks
Tinned tomatoes 480g
Courgette 1 roasted
Red pepper 1 roasted
Spinach 40g
Mushrooms 250g
Sweet potato mash 310g
Red onion quarter
Dairy & Eggs
Oat milk 390ml
Butternut squash 525g
Peanut butter 1.25 tbsp
Low-fat Greek yogurt 180g
Skyr 250g
Ricotta 130g
Extras & Condiments
Frozen mixed berries 105g
Garlic 4 cloves
Lemon juice
Olive oil 1.25 tsp
Vegetable stock 925ml
Mixed leaves 75g
Tahini dressing 25g
Soy sauce 1.25 tbsp
Salsa 60g
Coriander fresh
Lime juice
Green beans 185g
Lemon 1
Parsley
Walnuts 30g
Dried blueberries 25g
Quinoa 100g dry
Lemon dressing 20g
Pumpkin seeds 15g
Reduced-sugar baked beans 260g
Hummus 75g
Paprika 1.25 tsp
Parsley fresh
Honey 1.25 tsp
Frozen berries 100g
Chia seeds 1.25 tsp
Mango 3/4
Chilli flakes pinch
Parmesan 20g
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.
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?
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.
