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.
Mediterranean Pescatarian Plan — 1,800 kcal
Fish and plant-based meals. This 7-day plan targets 1,800 kcal/day and averages 130g of protein, built from ingredients stocked at any major UK supermarket for roughly £30–40/week. Meals deliberately rotate protein sources and formats across the week — this plan avoids repeating the same protein twice in one day so the week does not feel monotonous.
Your week at a glance
1 personPlan summary
SupermarketGeneric UK supermarket
GoalPescatarian
Weekly cost£30–40 estimate
Daily average across the 7 days
1,806 kcal130g protein191g carbs56g fat31g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person117g protein · 191g carbs per person
Breakfast173 kcal · 23g protein · 15g carbs · 10 min
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion. Ready in 10 min — 173 kcal, 23g protein, 15g carbs.
Recipe
Ingredients
- 6 egg whites
- ¾ pepper
- ½ onion
- olive oil spray, as needed
- 1 tsp mixed herbs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and onion, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with mixed herbs.
Lunch340 kcal · 19g protein · 64g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 340 kcal, 19g protein, 64g carbs.
Recipe
Ingredients
- ¾ of a standard tin of cannellini beans, drained
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 200ml vegetable stock
- basil, to taste
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onion, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner1012 kcal · 51g protein · 103g carbs · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, frozen mixed veg. Ready in 25 min — 1012 kcal, 51g protein, 103g carbs.
Recipe
Ingredients
- 200g firm tofu
- 100g chickpeas, drained
- 200g frozen mixed veg
- ½ of a standard tin of light coconut milk
- 2 tbsp curry paste
- 80g brown rice (dry weight)
Allergens in this meal: Soybeans. Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the tofu for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and frozen mixed veg and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack276 kcal · 24g protein · 9g carbs · 5 min
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves, optional to taste (excluded from nutrition estimate). Ready in 5 min — 276 kcal, 24g protein, 9g carbs.
Recipe
Ingredients
- 100g light mozzarella
- 1 beef tomato
- basil leaves, to taste
- 1 tsp balsamic glaze
Allergens in this meal: Milk, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion light mozzarella, beef tomato and basil leaves, to taste as needed.
- Combine light mozzarella, beef tomato and basil leaves, to taste in a bowl or lidded container, adding balsamic glaze just before eating.
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.
0 of 74 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 | Higher variety | High-variety plans trade extra decisions for less repetition. |
Printable meal plan PDF
Mediterranean 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
1801 kcal - 117g protein, 191g carbs, 59g fat, 41g fibre- Breakfast: Egg White Omelette with Peppers (173 kcal, 23g protein, 15g carbs, 1g fat, 5g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (340 kcal, 19g protein, 64g carbs, 2g fat, 20g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (1012 kcal, 51g protein, 103g carbs, 44g fat, 15g fibre per person)
- Snack: Light Mozzarella and Tomato (276 kcal, 24g protein, 9g carbs, 12g fat, 1g fibre per person)
Tuesday
1846 kcal - 151g protein, 187g carbs, 57g fat, 33g fibre- Breakfast: Egg White Omelette with Peppers (250 kcal, 33g protein, 22g carbs, 1g fat, 7g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (572 kcal, 39g protein, 34g carbs, 31g fat, 10g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (639 kcal, 69g protein, 66g carbs, 13g fat, 9g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (385 kcal, 10g protein, 65g carbs, 12g fat, 7g fibre per person)
Wednesday
1800 kcal - 128g protein, 188g carbs, 60g fat, 25g fibre- Breakfast: Egg White Omelette with Peppers (198 kcal, 27g protein, 17g carbs, 1g fat, 6g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (597 kcal, 41g protein, 51g carbs, 28g fat, 8g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (827 kcal, 42g protein, 100g carbs, 27g fat, 9g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (178 kcal, 18g protein, 20g carbs, 4g fat, 2g fibre per person)
Thursday
1798 kcal - 169g protein, 193g carbs, 30g fat, 32g fibre- Breakfast: Egg White Omelette with Peppers (209 kcal, 29g protein, 17g carbs, 1g fat, 6g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (615 kcal, 43g protein, 61g carbs, 16g fat, 11g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (861 kcal, 77g protein, 108g carbs, 13g fat, 15g fibre per person)
- Snack: Skyr High-Protein Yogurt (113 kcal, 20g protein, 7g carbs, 0g fat, 0g fibre per person)
Friday
1800 kcal - 114g protein, 199g carbs, 59g fat, 34g fibre- Breakfast: Egg White Omelette with Peppers (192 kcal, 26g protein, 16g carbs, 1g fat, 6g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (730 kcal, 37g protein, 113g carbs, 15g fat, 21g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (644 kcal, 45g protein, 50g carbs, 29g fat, 4g fibre per person)
- Snack: Almonds and Dried Cranberries (234 kcal, 6g protein, 20g carbs, 14g fat, 3g fibre per person)
Saturday
1801 kcal - 122g protein, 198g carbs, 61g fat, 26g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (566 kcal, 35g protein, 30g carbs, 33g fat, 4g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (467 kcal, 24g protein, 73g carbs, 12g fat, 12g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (601 kcal, 59g protein, 71g carbs, 8g fat, 5g fibre per person)
- Snack: Apple and Peanut Butter (167 kcal, 4g protein, 24g carbs, 8g fat, 5g fibre per person)
Sunday
1799 kcal - 111g protein, 181g carbs, 68g fat, 28g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (488 kcal, 30g protein, 26g carbs, 29g fat, 4g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (485 kcal, 27g protein, 83g carbs, 3g fat, 15g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (660 kcal, 42g protein, 51g carbs, 32g fat, 8g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (166 kcal, 12g protein, 21g carbs, 4g fat, 1g fibre per person)
Weekly shopping list
Protein
- Egg whites 1.15kg
- Firm tofu 200g
- Tinned chickpeas 100g
- Beef tomato 1
- Eggs 13
- Tinned tuna 200g
- Salmon fillet 320g
- Smoked salmon 120g
- Tinned tuna in spring water 180g
- Green lentils 110g
- Mackerel fillet 200g
- Smoked mackerel fillet 140g
- Tuna steak 190g
- Red lentils 85g
Carbs & Grains
- Brown rice 270g
- Rice 6 cakes
- New potatoes 525g
- Quinoa 95g
- Wholemeal pasta 200g
- Wholemeal bread 4 slices
- Soba noodles 75g
- Wholemeal 1 roll
Vegetables
- Mixed peppers 600g
- Onion 6
- Tinned tomatoes 2 x 400g tins (628g required)
- mixed veg 430g
- Courgette 2
- Red pepper 3
- Mixed leaves 240g
- Sweet potato 500g
- Spring onion 9
- Green beans 120g
- Cucumber 1 (300g required)
- Baby spinach 150g
- Watercress 45g
- Edamame beans 95g
- Asparagus 140g
- Carrot 1
- Celery 2 stalks
Dairy & Eggs
- Tinned coconut milk light 1 x 400ml tin (195ml required)
- Light mozzarella 100g
- Low-fat Greek yogurt 170g
- Skyr 180g
- Butter 9g
- Cottage cheese 85g
Fruit
- Banana 2
- berries 70g
- Apple 1
Herbs & Spices
- Mixed herbs 2 tbsp
- Garlic 5 cloves
- Basil, optional to taste x2
- Dill 1.25 tsp
- Cumin 1.25 tsp
- Ginger 1 tsp
Condiments & Oils
- Olive oil spray, optional light coating x5
- Vegetable stock 2 cubes (makes 1L; 600ml required)
- Curry paste 30g
- Olive oil 2 tbsp
- Lemon dressing 21g
- Peanut butter 40g
- Soy sauce 4.25 tbsp
- Sesame oil 2.25 tsp
- Honey 1.25 tsp
- Tahini 22g
- Mustard dressing 22g
Tins & Jars
- Cannellini beans 200g
Extras
- Balsamic glaze 1 tsp
- Lemon 2
- Lemon juice, optional to taste x5
- Sweetcorn 120g
- Reduced-fat cheddar 40g
- Almonds 30g
- Dried cranberries 22g
- Lemon juice 1.75 tsp
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 a handful of nuts or seeds to a salad or bowl for a different protein source and texture
- Swap one dairy-based snack for a plant-based one (edamame, hummus) to keep variety going
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
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 130g of protein per day across the week, based on the meals actually selected — well above 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 the meal rotation actively avoids repeating the same protein twice in one day.
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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.