Ocado Quick Prep Pescatarian Plan — 1,800 kcal
Fish and plant-based meals. This 7-day plan targets 1,800 kcal/day and averages 129g of protein, built around Ocado's Ocado Own Range (740+ own-label lines) for an estimated £60–105/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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We'll send: Ocado Quick Prep Pescatarian Plan — 1,800 kcal
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Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion.
Recipe
Ingredients
- 10 egg whites
- 1 pepper
- ¾ onion
- olive oil spray, as needed
- 1½ tsp mixed herbs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and onion, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl with mixed herbs and season lightly, then pour into the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve.
Tuna and Sweetcorn Jacket Potato
Made with baking potato, tinned tuna in spring water, sweetcorn.
Recipe
Ingredients
- 325g baking potato
- 1¾ standard tins of tuna, drained
- 100g sweetcorn
- 50g low-fat Greek yogurt
Allergens in this meal: Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Prick the baking potato with a fork, then bake until the skin is crisp and the middle is tender.
- Drain tuna. Mix with sweetcorn and low-fat Greek yogurt and season to taste.
- Split the baking potato, fluff the middle with a fork, spoon over the filling and serve hot.
Baked Cod with New Potatoes and Green Beans
Made with cod fillet, new potatoes, green beans.
Recipe
Ingredients
- 325g cod fillet
- 400g new potatoes
- 250g green beans
- 1½ lemons
- 1½ 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.
Tzatziki with Vegetable Dippers
Made with low-fat greek yogurt, cucumber, garlic clove.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- ½ cucumber, grated
- 1 garlic clove
- 2 carrots
- 3 celery sticks
- 1½ tsp dill
Allergens in this meal: Celery, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Squeeze the grated cucumber in a clean tea towel to remove the excess water.
- Crush or finely grate the garlic, then stir it into the low-fat Greek yogurt with the cucumber and dill. Season to taste.
- Cut the carrot and celery sticks into batons and serve them with the tzatziki for dipping.
Weekly Shopping List
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Estimated cost: £60–105/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
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 | £60–105/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
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
- Compare Ocado'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
💪 Increase protein
- 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
- 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 £60–105 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 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 pescatarian plan?
Plenty of pescatarian plans share the same 1,800 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 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.
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