Pescatarian 5-a-Day Weekly Weight Loss Plan — 1,800 kcal

Free printable pescatarian UK weight loss meal plan for UK supermarkets: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAny UK supermarket
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forAnyone aiming for a sustainable calorie deficit
DietPescatarian

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forAnyone aiming for a sustainable calorie deficit
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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Export This Meal Plan as a PDF

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

Pescatarian 5-a-Day Weekly Weight Loss 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 - 137g protein
  • Breakfast: Poached Eggs with Smoked Salmon on Toast (479 kcal, 39g protein)
  • Lunch: Miso Tofu and Edamame Bowl (478 kcal, 32g protein)
  • Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (581 kcal, 41g protein)
  • Snack: Mini Protein Overnight Oats (262 kcal, 25g protein)

Tuesday

1800 kcal - 129g protein
  • Breakfast: Poached Eggs with Smoked Salmon on Toast (497 kcal, 40g protein)
  • Lunch: Tuna and Edamame Brown Rice Bowl (557 kcal, 47g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (509 kcal, 21g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (237 kcal, 21g protein)

Wednesday

1800 kcal - 117g protein
  • Breakfast: Poached Eggs with Smoked Salmon on Toast (494 kcal, 40g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (483 kcal, 28g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (541 kcal, 40g protein)
  • Snack: Oat Biscuits with Peanut Butter (282 kcal, 9g protein)

Thursday

1800 kcal - 160g protein
  • Breakfast: Poached Eggs with Smoked Salmon on Toast (501 kcal, 41g protein)
  • Lunch: Tuna Niçoise Salad (513 kcal, 45g protein)
  • Dinner: Smoked Haddock and Potato Bake (572 kcal, 50g protein)
  • Snack: Smoked Salmon on Cucumber Slices (214 kcal, 24g protein)

Friday

1800 kcal - 104g protein
  • Breakfast: Poached Eggs with Smoked Salmon on Toast (453 kcal, 37g protein)
  • Lunch: Baked Falafel and Salad Pitta (485 kcal, 17g protein)
  • Dinner: Salmon and Wholemeal Pasta with Spinach (625 kcal, 45g protein)
  • Snack: Walnuts and Dried Blueberries (237 kcal, 5g protein)

Saturday

1800 kcal - 116g protein
  • Breakfast: Tofu Scramble with Peppers (378 kcal, 29g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (470 kcal, 21g protein)
  • Dinner: Miso Glazed Salmon with Soba Noodles (717 kcal, 57g protein)
  • Snack: Carrot Sticks with Hummus (235 kcal, 9g protein)

Sunday

1800 kcal - 129g protein
  • Breakfast: Tofu Scramble with Peppers (355 kcal, 27g protein)
  • Lunch: Garlic Prawn and Brown Rice Bowl (539 kcal, 44g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (551 kcal, 24g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (355 kcal, 34g protein)

Weekly shopping list

Protein

  • Eggs 2
  • Smoked salmon 115g
  • Silken tofu 170g
  • King prawns 230g
  • Tinned tuna in spring water 170g
  • Tinned chickpeas 470g
  • Firm tofu 210g
  • Quorn mince 235g
  • Salmon fillet 195g
  • Green lentils 130g
  • Red lentils 145g

Carbs & Grains

  • Wholemeal bread 2 slices
  • Brown rice 90g dry
  • Wholemeal pasta 105g dry
  • Rolled oats 45g
  • Wholewheat noodles 95g dry
  • Oat biscuits 5
  • New potatoes 180g
  • White potatoes 300g
  • Wholemeal pitta 1
  • Soba noodles 115g dry
  • Low-sugar granola 35g

Vegetables

  • Edamame beans 115g
  • Cherry tomatoes 230g
  • Spring onion 2
  • Baby spinach 180g
  • Tinned tomatoes 235g
  • Onion 1
  • Broccoli 120g
  • Cucumber 1
  • Tomato 1
  • Mixed peppers 130g
  • Courgette 1
  • Red pepper 1
  • Carrot 3

Dairy & Eggs

  • Skyr 115g
  • Semi-skimmed milk 115ml
  • Coconut milk light 235ml
  • Light cream cheese 35g
  • Peanut butter 1.25 tbsp
  • Low-fat Greek yogurt 185g

Extras & Condiments

  • Lemon juice 1.25 tsp
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Garlic 3 cloves
  • Olive oil 1.25 tbsp
  • Basil fresh
  • Chilli flakes pinch
  • Banana half
  • Sesame oil 1.25 tsp
  • Curry paste 35g
  • Rye crackers 4
  • Ginger 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Green beans 95g
  • Olives 12
  • Smoked haddock fillet 215g
  • Reduced-fat cheddar 35g
  • Parsley fresh
  • Falafel 4 baked
  • Hummus 45g
  • Mixed leaves 45g
  • Walnuts 25g
  • Dried blueberries 20g
  • Turmeric 0.75 tsp
  • Cumin 0.75 tsp
  • Vegetable stock 650ml
  • Pak choi 195g
  • Garam masala 2.5 tsp
  • Honey 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal137g protein
Breakfast479 kcal · 39g protein · 12 min

Poached Eggs with Smoked Salmon on Toast

Made with eggs, smoked salmon, wholemeal bread. Ready in 12 min — 479 kcal, 39g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 2, Smoked salmon 115g, Wholemeal bread 2 slices, Lemon juice 1.25 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch478 kcal · 32g protein · 15 min

Miso Tofu and Edamame Bowl

Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 478 kcal, 32g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Silken tofu 170g, Edamame beans 115g, Brown rice 90g dry, Miso paste 1.25 tbsp, Soy sauce 1.25 tbsp, Sesame seeds 1.25 tsp.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner581 kcal · 41g protein · 20 min

King Prawn and Cherry Tomato Wholemeal Pasta

Made with king prawns, wholemeal pasta, cherry tomatoes. Ready in 20 min — 581 kcal, 41g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: King prawns 230g, Wholemeal pasta 105g dry, Cherry tomatoes 230g, Garlic 3 cloves, Olive oil 1.25 tbsp, Basil fresh, Chilli flakes pinch.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack262 kcal · 25g protein · 5 min

Mini Protein Overnight Oats

Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 262 kcal, 25g protein.

Recipe
  1. Add Rolled oats 45g, Skyr 115g, Semi-skimmed milk 115ml, Banana half to a lidded container.
  2. Stir well, cover, and chill for at least 4 hours or overnight.
  3. Stir again before eating and add a splash of milk if it is too thick.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Any UK supermarket.

Protein

  • Eggs 2
  • Smoked salmon 115g
  • Silken tofu 170g
  • King prawns 230g
  • Tinned tuna in spring water 170g
  • Tinned chickpeas 470g
  • Firm tofu 210g
  • Quorn mince 235g
  • Salmon fillet 195g
  • Green lentils 130g
  • Red lentils 145g

Carbs & Grains

  • Wholemeal bread 2 slices
  • Brown rice 90g dry
  • Wholemeal pasta 105g dry
  • Rolled oats 45g
  • Wholewheat noodles 95g dry
  • Oat biscuits 5
  • New potatoes 180g
  • White potatoes 300g
  • Wholemeal pitta 1
  • Soba noodles 115g dry
  • Low-sugar granola 35g

Vegetables

  • Edamame beans 115g
  • Cherry tomatoes 230g
  • Spring onion 2
  • Baby spinach 180g
  • Tinned tomatoes 235g
  • Onion 1
  • Broccoli 120g
  • Cucumber 1
  • Tomato 1
  • Mixed peppers 130g
  • Courgette 1
  • Red pepper 1
  • Carrot 3

Dairy & Eggs

  • Skyr 115g
  • Semi-skimmed milk 115ml
  • Coconut milk light 235ml
  • Light cream cheese 35g
  • Peanut butter 1.25 tbsp
  • Low-fat Greek yogurt 185g

Extras & Condiments

  • Lemon juice 1.25 tsp
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Garlic 3 cloves
  • Olive oil 1.25 tbsp
  • Basil fresh
  • Chilli flakes pinch
  • Banana half
  • Sesame oil 1.25 tsp
  • Curry paste 35g
  • Rye crackers 4
  • Ginger 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Green beans 95g
  • Olives 12
  • Smoked haddock fillet 215g
  • Reduced-fat cheddar 35g
  • Parsley fresh
  • Falafel 4 baked
  • Hummus 45g
  • Mixed leaves 45g
  • Walnuts 25g
  • Dried blueberries 20g
  • Turmeric 0.75 tsp
  • Cumin 0.75 tsp
  • Vegetable stock 650ml
  • Pak choi 195g
  • Garam masala 2.5 tsp
  • Honey 1.25 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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 weight loss 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 weight loss 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.

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