Mediterranean Pescatarian 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
Smashed Avocado on Rye Toast with Cherry Tomatoes
Made with rye bread, avocado half, cherry tomatoes. Ready in 5 min — 310 kcal, 7g protein.
Miso Tofu and Edamame Bowl
Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 420 kcal, 28g protein.
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 430 kcal, 18g protein.
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 180 kcal, 16g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Silken tofu 150g
- Tinned chickpeas 400g
- King prawns 200g
- Eggs 2
- Firm tofu 180g
- Egg 1
- Salmon fillet 180g
- Mackerel fillet 180g
Carbs & Grains
- Rye bread 2 slices
- Brown rice 80g dry
- Wholewheat noodles 80g dry
- New potatoes 150g
- Wholemeal pitta 1
- Rice cakes 2
Vegetables
- Avocado half
- Cherry tomatoes 6
- Edamame beans 100g
- Baby spinach 150g
- Onion 1
- Spring onion 2
- Broccoli 100g
- Sweet potato 200g mashed
- Pea protein powder 30g
- Spinach 30g
- Cucumber quarter grated
- Carrot 1
- Celery sticks 2
- Tomato 1
- Courgette 1
- Red pepper 1
Dairy & Eggs
- Coconut milk light 200ml
- Low-fat Greek yogurt 150g
- Oat milk 250ml
- Peanut butter 1 tbsp
- Butter 5g
- Semi-skimmed milk 30ml
- Almond butter 1 tbsp
Extras & Condiments
- Lemon juice 1 tsp
- Chilli flakes pinch
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Sesame seeds 1 tsp
- Curry paste 30g
- Frozen mixed berries 80g
- Ginger 1 tsp
- Garlic 2 cloves
- Mixed leaves 60g
- Banana half
- Green beans 80g
- Olives 10
- Olive oil 1 tbsp
- Dill 1 tsp
- Falafel 4 baked
- Hummus 40g
- Mustard dressing 20g
- Watercress 40g
- Vegetable stock 500ml
- Cumin 1 tsp
- Teriyaki sauce 40g
- Almonds 25g
- Dried cranberries 20g
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.
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.