Steady, balanced eating around a ~2,000 kcal/day target. This 7-day plan targets 2,000 kcal/day and averages 134g of protein, built around Co-op's Honest Value (launched November 2024) for an estimated £50–85/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2000 kcal per person145g protein · 210g carbs per person
Breakfast494 kcal · 46g protein · 44g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs.
Recipe
Ingredients
20g whey protein powder
40g wholemeal flour
2 eggs
90ml oat milk
90g low-fat Greek yogurt
50g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
Serve with low-fat Greek yogurt and frozen berries.
Lunch444 kcal · 23g protein · 70g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber.
Recipe
Ingredients
70g soba noodles (dry weight)
90g edamame beans
½ cucumber
1 red pepper
1 tbsp soy sauce
1 tsp sesame oil
1 tsp ginger
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook the noodles according to their packet instructions, then drain and cool slightly.
Slice or chop cucumber and red pepper. Cook edamame beans in boiling water for 3-4 minutes, then drain.
Arrange the cooked soba noodles, edamame beans, cucumber and red pepper in a bowl and finish with soy sauce, sesame oil and ginger.
Dinner603 kcal · 43g protein · 60g carbs · 35 min
Lean Pork Loin with Roasted Root Vegetables
Made with pork loin, parsnip, carrot.
Recipe
Ingredients
175g pork loin
1 medium parsnip
2 medium carrots
¾ medium sweet potato
1 tbsp olive oil
1 tsp rosemary
Method
Heat the oven to 200°C (180°C fan).
Cut the parsnips, carrots and sweet potato into even chunks, toss with the olive oil and rosemary, and roast for 30-35 minutes, turning halfway.
Meanwhile, brown the pork loin all over in a hot non-stick pan, then add it to the tray for the final 15-20 minutes, until cooked through with no pink juices.
Rest the pork for 5 minutes, then slice and serve with the roasted vegetables.
Snack165 kcal · 18g protein · 7g carbs · 5 min
Smoked Salmon on Cucumber Slices
Made with smoked salmon, cucumber.
Recipe
Ingredients
75g smoked salmon
1 cucumber
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion cucumber as needed.
Combine smoked salmon and cucumber in a bowl or lidded container.
Snack294 kcal · 15g protein · 29g carbs · 3 min
Reduced-Fat Cheddar on Oatcakes
Made with reduced-fat cheddar, oatcakes.
Recipe
Ingredients
40g reduced-fat cheddar
4 oatcakes
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Estimated cost: £50–85/week for 1 person from Co-op. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Plant-Based Milks & Alternatives
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 17 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
Material
Glass or premium leak-resistant sets
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Protein Waffles with Greek Yogurt and Berries for quick breakfasts.
Cook and portion 3 portions of Edamame and Soba Noodle Salad and 2 portions of Mackerel and Brown Rice Salad.
Batch cook Lean Pork Loin with Roasted Root Vegetables and Lean Turkey Mince Stuffed Peppers as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Smoked Salmon on Cucumber Slices, Reduced-Fat Cheddar on Oatcakes, Tuna on Rye Crackers, Dark Chocolate and Almonds, Carrot Sticks with Hummus, Peanut Butter with Celery Sticks, Oat Biscuits with Peanut Butter, Sliced Cooked Chicken Breast, Frozen Greek Yogurt and Berry Bark, and Rice Cakes with Cottage Cheese.
Cool everything quickly and get it into the fridge within one to two hours.
Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Convenience-led with smaller stores. Priced above the big four, but member pricing and the Honest Value range keep everyday staples reasonable.
Value rangeHonest Value (launched November 2024)
Loyalty pricingCo-op Membership (member pricing)
What Co-op is good for here
Honest Value covers fresh meat, produce and dairy rather than just cupboard goods.
Local store footprint makes topping up mid-week realistic when a plan slips.
Member pricing applies to many staples used across prep plans.
Worth knowing before you shop
Smaller stores carry less stock, so bulk buying for batch cooking is harder.
Non-member prices are noticeably higher on the same items.
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
Compare Co-op's own-brand versions of the ingredients on this shopping list
Compare the price per 100g or 100ml when choosing pack sizes for this week’s quantities
Plan another use for any unused pack contents before buying extra ingredients
Compare dried pulses with the tinned pulses on this list if you have time to soak and cook them
Compare fresh and frozen salmon prices for the salmon meals in this plan
Compare fresh and frozen berries for the berry meals in this plan
Compare fresh and frozen chicken breast prices for the chicken meals in this plan
💪 Increase protein
Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 Make it vegetarian
Replace chicken with Quorn fillets or diced firm tofu
Swap beef mince for tinned green lentils or plant-based mince
Use halloumi or feta instead of meat in lunch salads
Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this maintenance plan cost per week?
This plan is designed for Co-op and is estimated at £50–85 per week for one person at typical UK prices, depending on what you already have at home. Co-op Membership (member pricing) can reduce this further.
How much protein does this plan provide per day?
This plan averages 134g 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 maintenance plan?
Plenty of maintenance plans share the same 2,000 kcal target — the difference here is that meals are filtered for how well they hold up over several days, not just for taste on day one.
Can I print this maintenance 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 2,000 kcal/day, the Co-op shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Co-op — no specialist equipment or advanced technique is needed.
