Iceland Pescatarian Low-Fuss Weekly Cheap High Protein Plan — 1,800 kcal

Free printable pescatarian UK cheap high protein meal plan for Iceland: 7 days at ~1,800 kcal/day, £20–30/week estimate, macros and shopping list.

SupermarketIceland
Calorie target~1800 kcal/day
Weekly budget£20–30
Prep difficultyMinimal (under 10 min/day)
Best forMaximum protein on a tight budget
DietPescatarian

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forMaximum protein on a tight budget
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleMinimal (under 10 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

Iceland Pescatarian Low-Fuss Weekly Cheap High Protein 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: IcelandCalories: ~1800 kcal/dayBudget: £20–30Diet: Pescatarian

7-day meal plan

Monday

1800 kcal - 120g protein
  • Breakfast: Kefir with Berries and Chia Seeds (324 kcal, 13g protein)
  • Lunch: Mackerel and Brown Rice Salad (647 kcal, 47g protein)
  • Dinner: Smoked Haddock and Potato Bake (622 kcal, 54g protein)
  • Snack: Almond Butter with Celery Sticks (207 kcal, 6g protein)

Tuesday

1800 kcal - 117g protein
  • Breakfast: Kefir with Berries and Chia Seeds (315 kcal, 13g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (516 kcal, 23g protein)
  • Dinner: Salmon and Wholemeal Pasta with Spinach (730 kcal, 53g protein)
  • Snack: Tuna on Rye Crackers (239 kcal, 28g protein)

Wednesday

1800 kcal - 105g protein
  • Breakfast: Kefir with Berries and Chia Seeds (304 kcal, 12g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (584 kcal, 27g protein)
  • Dinner: Miso Glazed Salmon with Soba Noodles (669 kcal, 54g protein)
  • Snack: Roasted Spiced Chickpeas (243 kcal, 12g protein)

Thursday

1800 kcal - 88g protein
  • Breakfast: Kefir with Berries and Chia Seeds (333 kcal, 13g protein)
  • Lunch: Miso Tofu and Edamame Bowl (560 kcal, 37g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (600 kcal, 27g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (307 kcal, 11g protein)

Friday

1800 kcal - 142g protein
  • Breakfast: Kefir with Berries and Chia Seeds (336 kcal, 13g protein)
  • Lunch: Tuna and Edamame Brown Rice Bowl (631 kcal, 54g protein)
  • Dinner: Thai-Style Prawn and Noodle Stir-Fry (631 kcal, 48g protein)
  • Snack: Skyr High-Protein Yogurt (202 kcal, 27g protein)

Saturday

1800 kcal - 122g protein
  • Breakfast: Poached Eggs with Smoked Salmon on Toast (518 kcal, 42g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (505 kcal, 30g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (518 kcal, 44g protein)
  • Snack: Apple with Walnuts (259 kcal, 6g protein)

Sunday

1800 kcal - 132g protein
  • Breakfast: Poached Eggs with Smoked Salmon on Toast (525 kcal, 43g protein)
  • Lunch: Tuna Niçoise Salad (538 kcal, 48g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (475 kcal, 18g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (262 kcal, 23g protein)

Weekly shopping list

Protein

  • Tinned mackerel in brine 160g
  • Green lentils 125g dry
  • Salmon fillet 225g
  • Tinned tuna in spring water 100g
  • Tinned chickpeas 245g
  • Silken tofu 200g
  • Red lentils 160g
  • King prawns 270g
  • Eggs 2
  • Smoked salmon 125g
  • Firm tofu 220g
  • Smoked mackerel fillet 100g

Carbs & Grains

  • Brown rice 105g dry
  • White potatoes 320g
  • Wholemeal pasta 115g dry
  • Soba noodles 110g dry
  • Wholewheat noodles 120g dry
  • Wholemeal bread 2 slices
  • Wholemeal roll 1
  • New potatoes 190g
  • Oatcakes 4

Vegetables

  • Cucumber 3/4
  • Red onion 3/4
  • Onion 1
  • Celery sticks 5
  • Sweet potato 250g
  • Baby spinach 75g
  • Courgette 1
  • Red pepper 1
  • Edamame beans 135g
  • Tinned tomatoes 270g
  • Spring onion 3
  • Broccoli 125g
  • Spinach 75g
  • Cherry tomatoes 10

Dairy & Eggs

  • Semi-skimmed milk 195ml
  • Almond butter 1.25 tbsp
  • Halloumi 120g
  • Skyr 200g
  • Butternut squash 500g
  • Light cream cheese 25g

Extras & Condiments

  • Plain kefir 260ml
  • Frozen mixed berries 130g
  • Chia seeds 1.25 tbsp
  • Honey 1.25 tsp
  • Lemon dressing 20g
  • Smoked haddock fillet 235g
  • Reduced-fat cheddar 40g
  • Parsley fresh
  • Tahini 25g
  • Lemon juice
  • Cumin 1.25 tsp
  • Garlic 3 cloves
  • Olive oil 1.25 tbsp
  • Rye crackers 5
  • Mixed leaves 75g
  • Balsamic glaze 1.25 tsp
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Pak choi 180g
  • Sesame seeds 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Sesame oil 1.25 tsp
  • Sweet chilli sauce 25g
  • Lime juice
  • Reduced-fat feta 75g
  • Mixed herbs 1.25 tsp
  • Apple 1
  • Walnuts 25g
  • Green beans 100g
  • Olives 13
  • Vegetable stock 875ml

Your 7-Day Meal Plan

Monday

1800 kcal120g protein
Breakfast324 kcal · 13g protein · 3 min

Kefir with Berries and Chia Seeds

Made with plain kefir, frozen mixed berries, chia seeds. Ready in 3 min — 324 kcal, 13g protein.

Recipe
  1. Add Plain kefir 260ml, Frozen mixed berries 130g, Chia seeds 1.25 tbsp, Honey 1.25 tsp 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.
Lunch647 kcal · 47g protein · 15 min

Mackerel and Brown Rice Salad

Made with tinned mackerel in brine, brown rice, cucumber. Ready in 15 min — 647 kcal, 47g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Tinned mackerel in brine 160g, Brown rice 105g dry, Cucumber 3/4, Red onion 3/4, Lemon dressing 20g.
  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.
Dinner622 kcal · 54g protein · 35 min

Smoked Haddock and Potato Bake

Made with smoked haddock fillet, white potatoes, semi-skimmed milk. Ready in 35 min — 622 kcal, 54g protein.

Recipe
  1. Prepare the ingredients: Smoked haddock fillet 235g, White potatoes 320g, Semi-skimmed milk 195ml, Onion 1, Reduced-fat cheddar 40g, Parsley fresh.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack207 kcal · 6g protein · 3 min

Almond Butter with Celery Sticks

Made with almond butter, celery sticks. Ready in 3 min — 207 kcal, 6g protein.

Recipe
  1. Lay out the ingredients: Almond butter 1.25 tbsp, Celery sticks 5.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £20–30/week for one person from Iceland.

Protein

  • Tinned mackerel in brine 160g
  • Green lentils 125g dry
  • Salmon fillet 225g
  • Tinned tuna in spring water 100g
  • Tinned chickpeas 245g
  • Silken tofu 200g
  • Red lentils 160g
  • King prawns 270g
  • Eggs 2
  • Smoked salmon 125g
  • Firm tofu 220g
  • Smoked mackerel fillet 100g

Carbs & Grains

  • Brown rice 105g dry
  • White potatoes 320g
  • Wholemeal pasta 115g dry
  • Soba noodles 110g dry
  • Wholewheat noodles 120g dry
  • Wholemeal bread 2 slices
  • Wholemeal roll 1
  • New potatoes 190g
  • Oatcakes 4

Vegetables

  • Cucumber 3/4
  • Red onion 3/4
  • Onion 1
  • Celery sticks 5
  • Sweet potato 250g
  • Baby spinach 75g
  • Courgette 1
  • Red pepper 1
  • Edamame beans 135g
  • Tinned tomatoes 270g
  • Spring onion 3
  • Broccoli 125g
  • Spinach 75g
  • Cherry tomatoes 10

Dairy & Eggs

  • Semi-skimmed milk 195ml
  • Almond butter 1.25 tbsp
  • Halloumi 120g
  • Skyr 200g
  • Butternut squash 500g
  • Light cream cheese 25g

Extras & Condiments

  • Plain kefir 260ml
  • Frozen mixed berries 130g
  • Chia seeds 1.25 tbsp
  • Honey 1.25 tsp
  • Lemon dressing 20g
  • Smoked haddock fillet 235g
  • Reduced-fat cheddar 40g
  • Parsley fresh
  • Tahini 25g
  • Lemon juice
  • Cumin 1.25 tsp
  • Garlic 3 cloves
  • Olive oil 1.25 tbsp
  • Rye crackers 5
  • Mixed leaves 75g
  • Balsamic glaze 1.25 tsp
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Pak choi 180g
  • Sesame seeds 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Sesame oil 1.25 tsp
  • Sweet chilli sauce 25g
  • Lime juice
  • Reduced-fat feta 75g
  • Mixed herbs 1.25 tsp
  • Apple 1
  • Walnuts 25g
  • Green beans 100g
  • Olives 13
  • Vegetable stock 875ml

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 cheap high protein plan cost per week?

This plan is designed for Iceland and typically costs £20–30 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 cheap high protein 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 Iceland.

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