Sainsbury's Anti-Inflammatory Plan — 2,000 kcal
Free 7-day anti-inflammatory meal plan for Sainsburys. Targets ~2000 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Smashed Avocado on Rye Toast with Cherry Tomatoes
Made with rye bread, avocado half, cherry tomatoes. Ready in 5 min — 310 kcal, 7g protein.
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 450 kcal, 16g protein.
Chicken and Mushroom Wholemeal Pasta
Made with chicken breast, mushrooms, wholemeal pasta. Ready in 25 min — 560 kcal, 48g protein.
Smoked Mackerel Pâté on Oatcakes
Made with smoked mackerel fillet, light cream cheese, lemon juice. Ready in 5 min — 210 kcal, 18g protein.
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 180 kcal, 14g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
- Chicken breast 180g
- Smoked mackerel fillet 80g
- Tuna steak 200g
- Tinned tuna in spring water 80g
- Eggs 3
- Lean beef strips 160g
- Green lentils 100g
- Firm tofu 200g
Carbs & Grains
- Rye bread 2 slices
- Wholemeal pitta 1
- Oatcakes 3
- Brown rice 90g dry
- Rice cakes 3
- Rolled oats 80g
Vegetables
- Avocado half
- Cherry tomatoes 6
- Tomato 1
- Cucumber 4 slices
- Mushrooms 200g
- Courgette 1
- Red pepper 1
- Asparagus 150g
- Spinach 30g
- Sweet potato 200g
- Onion 1
- Pea protein powder 30g
- Romaine lettuce leaves 4
- Spring onion 2
- Celery sticks 4
- Baby spinach 100g
- Broccoli 200g
Dairy & Eggs
- Light cream cheese 20g
- Halloumi 100g
- Cottage cheese 100g
- Oat milk 250ml
- Almond butter 1 tbsp
- Semi-skimmed milk 200ml
- Peanut butter 1 tbsp
Extras & Condiments
- Lemon juice 1 tsp
- Chilli flakes pinch
- Falafel 4 baked
- Hummus 40g
- Mixed leaves 40g
- Low-fat crème fraîche 50g
- Garlic 2 cloves
- Thyme 1 tsp
- Frozen berries 60g
- Honey 1 tsp
- Olive oil 1 tbsp
- Balsamic glaze 1 tsp
- Soy sauce 1 tbsp
- Reduced-fat feta 60g
- Raisins 20g
- Cumin 0.5 tsp
- Ginger 1 tsp
- Garam masala 2 tsp
- Banana half
- Paprika 2 tsp
- Curry powder 2 tsp
- Fajita spice 2 tsp
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Switch to own-brand products across the board
- 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)
- Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk
💪 Increase protein
- Add a scoop of unflavoured whey or plant protein to porridge or smoothies
- Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
- Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
- Add a hard-boiled egg as an afternoon snack on rest days
- Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)
🥦 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 Sainsburys and typically costs £40–55 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
Can I swap meals I don't like?
Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.