M&S Balanced Plate Weekly Anti-Inflammatory Plan — 1,800 kcal
Mediterranean-style planning with oily fish, plants and whole foods. This 7-day plan targets 1,800 kcal/day and averages 129g of protein, built around M&S's Remarksable Value (100+ everyday staples) for an estimated £50–85/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Plan summary
Individual days vary around these figures.
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We'll send: M&S Balanced Plate Weekly Anti-Inflammatory Plan — 1,800 kcal
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Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
High-Protein Skyr with Granola and Berries
Made with skyr, low-sugar granola, frozen berries.
Recipe
Ingredients
- 200g skyr
- 40g low-sugar granola
- 80g frozen berries
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine skyr, low-sugar granola and frozen berries in a bowl or lidded container.
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg.
Recipe
Ingredients
- 175g firm tofu
- 80g brown rice (dry weight)
- 150g roasted mixed veg
- 1 tbsp plus 1 tsp tahini
- lemon juice, to taste
- 1 tsp sesame seeds
Allergens in this meal: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Heat the oven to 200C/180C fan. Bake the tofu for 12-18 minutes, until cooked through and it flakes or slices easily.
- Arrange firm tofu, the cooked brown rice, roasted mixed veg and sesame seeds in a bowl and finish with tahini and lemon juice, to taste.
Baked Cod with New Potatoes and Green Beans
Made with cod fillet, new potatoes, green beans.
Recipe
Ingredients
- 200g cod fillet
- 250g new potatoes
- 150g green beans
- 1 lemon
- 1 tsp olive oil
- parsley, to taste
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Boil the new potatoes in lightly salted water for 15-20 minutes, until tender.
- Meanwhile, put the cod fillet in a small baking dish, drizzle with the olive oil and a squeeze of lemon, and bake for 12-15 minutes, until it flakes easily.
- Cook the green beans in boiling water for 4-5 minutes, then drain.
- Serve with the parsley scattered over and the rest of the lemon in wedges.
Chocolate Protein Shake
Made with whey protein powder, semi-skimmed milk.
Recipe
Ingredients
- 30g whey protein powder
- 300ml semi-skimmed milk
Allergens in this meal: Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Pour the semi-skimmed milk into a shaker, add the whey protein powder and shake hard for 20-30 seconds until smooth.
- Drink straight away.
Weekly Shopping List
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Estimated cost: £50–85/week for 1 person from M&S. Calories and macros remain per person, while shopping quantities are scaled for the household.
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 8 main meal spaces, then add the separate small tubs shown above.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- 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.
Plan Details and Assumptions
M&S Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for premium convenience, fresh prepared ingredients, quality proteins and smaller high-value baskets.
- Use M&S plans when the week needs quick assembly meals, salads, fish, cooked grains or prepared veg that save time.
- Balance the shop with simple staples so convenience items do not push the whole plan into a premium basket.
The Assumptions Behind This Plan
Every plan is built on four decisions. If one of them does not match your week, that is the part to change - the swaps below cover the common cases.
| 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 | M&S | M&S pages lean on premium convenience, fresh prepared ingredients and high-quality smaller baskets. |
| Budget | £50–85/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Shopping This Plan At M&S
Premium food retailer; Remarksable Value makes a weekly prep shop feasible, but it remains the priciest option here.
What M&S is good for here
- Remarksable Value covers the staples a prep plan leans on most.
- Prepared and part-prepared ingredients cut cooking time substantially on low-effort plans.
- Consistently high produce quality, which holds up better across several days of storage.
Worth knowing before you shop
- Outside Remarksable Value, costs rise sharply against every other retailer here.
- Smaller pack sizes suit one or two people better than bulk batch cooking.
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 M&S's Remarksable Value (100+ everyday staples) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Switch to M&S's value range across the board rather than mid-tier lines
- 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)
💪 Increase protein
- Add an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
🥦 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 anti-inflammatory plan cost per week?
This plan is designed for M&S and is estimated at £50–85 per week for one person at typical UK prices, depending on what you already have at home. Sparks can reduce this further.
How much protein does this plan provide per day?
This plan averages 129g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic anti-inflammatory plan?
Plenty of anti-inflammatory plans share the same 1,800 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
Can I print this anti-inflammatory 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 M&S 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 beginners?
Yes. Recipes are rated Standard (20–30 min/day) and use ingredients available at M&S — no specialist equipment or advanced technique is needed.
Feedback
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