Ocado Pescatarian Meal Plan — 1,800 kcal
Fish and plant-based meals. This 7-day plan targets 1,800 kcal/day and averages 106g of protein, built around Ocado's Ocado Own Range (740+ own-label lines) for an estimated £50–80/week. Meals lean on lower-fat protein — white fish, prawns, egg whites and low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Plan summary
Individual days vary around these figures.
Email me this plan
The 7-day menu, shopping list and a printable link, sent once. No newsletter.
We'll send: Ocado Pescatarian Meal Plan — 1,800 kcal
Want a new plan every week? Join the MealPrep+ waitlist.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms.
Recipe
Ingredients
- 2 eggs
- 2 generous handfuls baby spinach (about 50g)
- 100g mushrooms
- 2 slices of wholemeal bread
- 1 tsp olive oil
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop baby spinach and mushrooms, then cook them in olive oil in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then add them to the pan and cook over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs.
Miso Tofu and Edamame Bowl
Made with silken tofu, edamame beans, brown rice.
Recipe
Ingredients
- 150g silken tofu
- 100g edamame beans
- 80g brown rice (dry weight)
- 1 tbsp miso paste
- 1 tbsp soy sauce
- 1 tsp sesame seeds
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the brown rice according to its packet instructions.
- Cook the edamame beans in boiling water for 3-4 minutes, then drain.
- Mix the miso paste and soy sauce with a tablespoon of hot water to make a dressing.
- Cut the silken tofu gently into cubes; it is too delicate to fry. Arrange the rice, edamame and tofu in a bowl, spoon over the dressing and scatter with sesame seeds.
Grilled Tuna Steak with Brown Rice and Asparagus
Made with tuna steak, brown rice, asparagus.
Recipe
Ingredients
- 200g tuna steak
- 90g brown rice (dry weight)
- 150g asparagus
- 1 tbsp soy sauce
- lemon juice, to taste
- 1 tsp olive oil
Allergens in this meal: Cereals containing gluten, Fish, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the brown rice according to its packet instructions.
- Brush the tuna steak and asparagus with the olive oil. Cook the asparagus on a hot griddle pan or under the grill for 4-5 minutes, turning, until tender.
- Cook the tuna steak on a hot griddle pan or under the grill for 1-2 minutes per side for a pink middle, or a little longer if you prefer it cooked through.
- Serve over the rice with the soy sauce and lemon juice spooned over.
Almonds and Dried Cranberries
Made with almonds, dried cranberries.
Recipe
Ingredients
- 25g almonds
- 20g dried cranberries
Allergens in this meal: Tree nuts. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Combine almonds and dried cranberries in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £50–80/week for 1 person from Ocado. 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 17 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 9 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
Ocado 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 planned online shops, wider range searches, scheduled deliveries and easy repeat baskets.
- Use Ocado plans when you want M&S products, broad branded choice or specialist diet items without visiting multiple stores.
- Check substitutions and delivery cut-offs before relying on a narrow ingredient or exact pack size.
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 | Ocado | Ocado pages suit online baskets, scheduled deliveries, M&S ranges and easy repeat shops. |
| Budget | £50–80/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 Ocado
Online-only, with a very wide catalogue and the M&S food range alongside its own label.
What Ocado is good for here
- The widest catalogue of any UK grocer, so speciality and diet-specific ingredients are rarely a blocker.
- Delivery slots and a saved trolley make repeating the same weekly prep shop straightforward.
- Ocado publishes a minimum-life-on-delivery policy, which suits plans that shop once and cook across the week. Check the current policy before relying on it.
Worth knowing before you shop
- Delivery fees and minimum basket sizes change the real cost of a small weekly shop.
- No physical stores, so there is no option to top up mid-week.
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 Ocado's Ocado Own Range (740+ own-label lines) 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 Ocado's value range across the board rather than mid-tier lines
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
Frequently Asked Questions
How much does this pescatarian plan cost per week?
This plan is designed for Ocado and is estimated at £50–80 per week for one person at typical UK prices, depending on what you already have at home. Ocado Smart Pass can reduce this further.
How much protein does this plan provide per day?
This plan averages 106g 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 pescatarian plan?
Plenty of pescatarian plans share the same 1,800 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this pescatarian 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 Ocado 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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Ocado.
Feedback
Seen something off with this plan? Send a quick note and we will review it.