M&S Low Effort Meal Plan — 2,000 kcal
Simple meals with minimal cooking. This 7-day plan targets 2,000 kcal/day and averages 146g of protein, built around M&S's Remarksable Value (100+ everyday staples) for an estimated £60–85/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Plan summary
Individual days vary around these figures.
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Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter.
Recipe
Ingredients
- 2 eggs
- 2 slices of wholemeal bread
- 5g butter
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Bring a small pan of water to a gentle simmer.
- Lower whole eggs into the water and simmer for 5-6 minutes, until the white is set but the yolk stays runny, then cool briefly under cold water and peel.
- Toast wholemeal bread, then serve with the eggs and butter and black pepper, to taste.
Vegetable Frittata Slice with Green Salad
Made with eggs, courgette, red pepper.
Recipe
Ingredients
- 3 eggs
- 1 courgette
- 1 red pepper
- ½ onion
- 1 tsp olive oil
- 2 generous handfuls mixed leaves (about 60g)
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop courgette, red pepper and onion, then cook them in olive oil in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour into the pan and cook over medium heat until just set, finishing under a hot grill until the top is firm.
- Season to taste and serve with mixed leaves.
Chicken and Lentil One-Pot Stew
Made with chicken thighs, green lentils, tinned tomatoes.
Recipe
Ingredients
- 225g chicken thighs
- 100g green lentils
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 2 tsp paprika
- 3 generous handfuls spinach (about 100g)
Method
- Peel and chop onion and garlic into even pieces.
- Heat a large pan over medium heat and brown the chicken thighs with onion and garlic for 5-7 minutes.
- Stir in paprika, then add green lentils, tomatoes and spinach with enough water to cover and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach.
Recipe
Ingredients
- 30g pea protein powder
- 250ml oat milk
- 1 generous handful spinach (about 30g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
Lean Beef Jerky
Made with lean beef jerky.
Recipe
Ingredients
- 50g lean beef jerky
Check the label for: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- No preparation needed — eat as it comes.
Weekly Shopping List
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Estimated cost: £60–85/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
Extras
Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 10 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 2,000 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 | £60–85/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Minimal (under 10 min/day) | Minimal-prep plans use more assembly meals, ready-to-eat staples and short cooking steps. |
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
- Keep tinned tuna, mackerel or pre-cooked chicken on hand for a zero-prep protein top-up
- Add cottage cheese or a protein yogurt as a snack — no cooking, no extra washing up
- A ready-made protein shake covers a gap without adding a single extra step
🥦 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 low effort plan cost per week?
This plan is designed for M&S and is estimated at £60–85 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 146g 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 low effort plan?
Plenty of low effort plans share the same 2,000 kcal target — the difference here is that meals are filtered for near-zero active cooking time, not just for being quick recipes.
Can I print this low effort 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 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 Minimal (under 10 min/day) and use ingredients available at M&S — no specialist equipment or advanced technique is needed.
Feedback
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