What this plan is for
A Sainsbury's anti-inflammatory plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Sainsbury's Anti-Inflammatory Plan — 2,000 kcal
Mediterranean-style planning with oily fish, plants and whole foods. This 7-day plan targets 2,000 kcal/day and averages 144g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for roughly £40–55/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.
Your week at a glance
1 personPlan summary
SupermarketSainsbury's
GoalAnti-Inflammatory
Weekly cost£40–55 estimate
Daily average across the 7 days
1,997 kcal144g protein222g carbs60g fat31g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1995 kcal per person146g protein · 239g carbs per person
Breakfast430 kcal · 29g protein · 45g carbs · 5 min
Smoked Salmon and Cream Cheese Wholemeal Bagel
Made with wholemeal bagel, light cream cheese, smoked salmon. Ready in 5 min — 430 kcal, 29g protein, 45g carbs.
Recipe
Ingredients
- 1 wholemeal bagel
- 40g light cream cheese
- 75g smoked salmon
- 4 cucumber slices
- 1 tsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bagel.
- Slice cucumber.
- Layer light cream cheese, smoked salmon, cucumber and lemon juice evenly and season to taste.
Lunch406 kcal · 44g protein · 33g carbs · 10 min
Grilled Chicken Caesar Wrap
Made with chicken breast, wholemeal tortilla, romaine lettuce. Ready in 10 min — 406 kcal, 44g protein, 33g carbs.
Recipe
Ingredients
- 150g chicken breast
- 1 wholemeal tortilla
- 60g romaine lettuce
- 1 tbsp plus 1 tsp light caesar dressing
- 10g parmesan
Allergens in this meal: Cereals containing gluten, Eggs, Fish, Milk. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal tortilla.
- Cook the chicken breast in a non-stick pan over medium heat until cooked through. Rest briefly, then slice it.
- Layer chicken breast, romaine lettuce, light caesar dressing and parmesan evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner694 kcal · 30g protein · 118g carbs · 35 min
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 694 kcal, 30g protein, 118g carbs.
Recipe
Ingredients
- 100g brown rice (dry weight)
- 200g mushrooms
- 100g frozen peas
- 1 onion
- 625ml vegetable stock
- 20g parmesan
- 2 garlic cloves
Allergens in this meal: Milk. Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Soften onion and garlic in a wide pan over medium heat for 3-4 minutes.
- Stir in the brown rice (dry weight) and cook for 1 minute so the grains are coated.
- Add the vegetable stock a ladleful at a time, stirring often and letting each addition be absorbed before adding the next. This takes about 18-20 minutes, until the rice is creamy but still has a little bite.
- Stir through mushrooms, frozen peas and parmesan, season to taste and serve straight away.
Snack277 kcal · 26g protein · 29g carbs · 3 min
Turkey Breast and Cream Cheese Roll-Up
Made with turkey breast slices, light cream cheese, cucumber slices. Ready in 3 min — 277 kcal, 26g protein, 29g carbs.
Recipe
Ingredients
- 75g turkey breast slices
- 30g light cream cheese
- 4 cucumber slices
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion turkey breast slices and cucumber slices as needed.
- Combine turkey breast slices and cucumber slices in a bowl or lidded container, adding light cream cheese just before eating.
Snack188 kcal · 17g protein · 14g carbs · 5 min
Frozen Edamame Beans with Sea Salt
Made with frozen edamame beans, sea salt, optional to taste (excluded from nutrition estimate). Ready in 5 min — 188 kcal, 17g protein, 14g carbs.
Recipe
Ingredients
- 150g frozen edamame beans
- sea salt, to taste
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Drain frozen edamame beans; rinse the pulses under cold water.
- Combine frozen edamame beans and sea salt, to taste in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/week for 1 person from Sainsbury's. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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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.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Sainsbury'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 wider premium and own-brand choice, vegetarian products, fresh produce and flexible swaps.
- Useful when a plan needs quality-of-life convenience items without becoming takeaway-dependent.
- Watch total basket cost and swap premium items back to own-brand staples when budget matters.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| 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 | Sainsbury's | Sainsbury's pages allow more prepared ingredients, vegetarian options and premium swaps where useful. |
| Budget | £40–55/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. |
Printable meal plan PDF
Sainsbury's Anti-Inflammatory Plan — 2,000 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
1995 kcal - 146g protein, 239g carbs, 48g fat, 33g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (430 kcal, 29g protein, 45g carbs, 13g fat, 4g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (406 kcal, 44g protein, 33g carbs, 12g fat, 2g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (694 kcal, 30g protein, 118g carbs, 9g fat, 11g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (277 kcal, 26g protein, 29g carbs, 6g fat, 8g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (188 kcal, 17g protein, 14g carbs, 8g fat, 8g fibre per person)
Tuesday
1991 kcal - 174g protein, 157g carbs, 73g fat, 30g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (438 kcal, 30g protein, 45g carbs, 14g fat, 4g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (415 kcal, 45g protein, 33g carbs, 13g fat, 2g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (681 kcal, 57g protein, 47g carbs, 29g fat, 15g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (291 kcal, 27g protein, 31g carbs, 6g fat, 9g fibre per person)
Wednesday
1994 kcal - 153g protein, 220g carbs, 57g fat, 22g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (415 kcal, 27g protein, 44g carbs, 13g fat, 4g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (383 kcal, 40g protein, 33g carbs, 11g fat, 2g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (582 kcal, 59g protein, 69g carbs, 9g fat, 7g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (189 kcal, 13g protein, 23g carbs, 5g fat, 1g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (425 kcal, 14g protein, 51g carbs, 19g fat, 8g fibre per person)
Thursday
2000 kcal - 131g protein, 205g carbs, 72g fat, 29g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (425 kcal, 28g protein, 44g carbs, 13g fat, 4g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (397 kcal, 42g protein, 33g carbs, 12g fat, 2g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (684 kcal, 31g protein, 66g carbs, 32g fat, 11g fibre per person)
- Snack: Roasted Spiced Chickpeas (292 kcal, 16g protein, 37g carbs, 10g fat, 11g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (202 kcal, 14g protein, 25g carbs, 5g fat, 1g fibre per person)
Friday
2000 kcal - 142g protein, 207g carbs, 67g fat, 20g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (409 kcal, 27g protein, 44g carbs, 12g fat, 4g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (376 kcal, 39g protein, 33g carbs, 11g fat, 2g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (680 kcal, 54g protein, 81g carbs, 13g fat, 7g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (313 kcal, 16g protein, 31g carbs, 16g fat, 4g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (222 kcal, 6g protein, 18g carbs, 15g fat, 3g fibre per person)
Saturday
1999 kcal - 125g protein, 279g carbs, 47g fat, 52g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (418 kcal, 18g protein, 72g carbs, 7g fat, 11g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (394 kcal, 42g protein, 33g carbs, 12g fat, 2g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (598 kcal, 31g protein, 117g carbs, 2g fat, 29g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (256 kcal, 17g protein, 24g carbs, 9g fat, 5g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (333 kcal, 17g protein, 33g carbs, 17g fat, 5g fibre per person)
Sunday
1999 kcal - 140g protein, 246g carbs, 54g fat, 33g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (441 kcal, 19g protein, 75g carbs, 8g fat, 11g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (408 kcal, 44g protein, 33g carbs, 12g fat, 2g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (794 kcal, 48g protein, 101g carbs, 23g fat, 11g fibre per person)
- Snack: Almond Butter with Celery Sticks (113 kcal, 4g protein, 5g carbs, 10g fat, 3g fibre per person)
- Snack: Tuna on Rye Crackers (243 kcal, 25g protein, 32g carbs, 1g fat, 6g fibre per person)
Weekly shopping list
Protein
- Smoked salmon 460g
- Chicken breast 1.05kg
- Turkey breast slices 170g
- Lean lamb mince 220g
- Eggs 2
- Tinned chickpeas 200g
- Lean beef strips 190g
- Green lentils 200g
- Firm tofu 210g
- Tinned tuna in spring water 85g
Carbs & Grains
- Wholemeal 7 tortillas
- Brown rice 280g
- White potatoes 240g
- Rice 6 cakes
- Rolled oats 170g
- Wholemeal pasta 90g
Vegetables
- Cucumber 1 (140g required)
- Romaine lettuce 420g
- Mushrooms 410g
- peas 190g
- Onion 4
- edamame beans 160g
- Baby spinach 150g
- Carrot 2
- Sweet potato mash 250g
- Broccoli 210g
- Spring onion 2
- Celery 5 sticks
Dairy & Eggs
- Light cream cheese 290g
- Parmesan 110g
- Semi-skimmed milk 1 x 1L carton (446ml required)
- Cottage cheese 200g
- Ricotta 100g
- Low-fat natural yogurt 170g
Fruit
- Raisins 18g
- Apple 2
Herbs & Spices
- Garlic 9 cloves
- Ginger 2 tsp
- Garam masala 2.25 tsp
- Parsley, optional to taste
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Cinnamon 1 tsp
Condiments & Oils
- Light Caesar dressing 140g
- Vegetable stock 2 cubes (makes 1L; 814ml required)
- Peanut butter 30g
- Honey 1 tbsp
- Olive oil 1.5 tbsp
- Soy sauce 2 tbsp
- Teriyaki sauce 45g
- Almond butter 1.25 tbsp
Extras
- Wholemeal bagel 5
- Lemon juice 2 tbsp
- Sea salt, optional to taste
- Cauliflower 320g
- Smoked haddock fillet 180g
- Reduced-fat cheddar 110g
- Chia seeds 5g
- stir-fry veg 190g
- Oatcakes 8
- Mixed nuts 30g
- Rye 8 crackers
- Sesame seeds 1.25 tsp
Shopping This Plan At Sainsbury's
Mid-market: pricier than Asda or the discounters at list price, but Nectar Prices close much of the gap.
Value rangeStamford Street Co (consolidated value range since May 2023)
Loyalty pricingNectar Prices
What Sainsbury's is good for here
- Reliable fresh produce and fish counters for pescatarian and higher-quality prep.
- Strong chilled ready-prepared vegetables, which cut prep time on low-effort plans.
- Nectar Prices regularly apply to meat and dairy staples.
Worth knowing before you shop
- Without a Nectar card the effective basket cost is meaningfully higher.
- The Stamford Street value range has been trimmed, so fewer economy lines than a couple of years ago.
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 Sainsbury's's Stamford Street Co (consolidated value range since May 2023) 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 Sainsbury'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 Sainsbury's and typically costs £40–55 per week for one person, depending on what you already have at home. Nectar Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 144g 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 anti-inflammatory plan?
Plenty of anti-inflammatory plans share the same 2,000 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 2,000 kcal/day, the Sainsbury'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 Sainsbury's — no specialist equipment or advanced technique is needed.
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