Sainsbury's Balanced Plate Weekly Anti-Inflammatory Plan — 2,000 kcal

Free printable UK anti-inflammatory meal plan for Sainsbury's: 7 days at ~2,000 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketSainsbury's
Calorie target~2000 kcal/day
Weekly budget£40–55
Prep difficultyStandard (20–30 min/day)
Best forReducing inflammation with omega-3-rich, whole-food meals
DietAll diets

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forReducing inflammation with omega-3-rich, whole-food meals
Calories~2000 kcal/day
Budget£40–55/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

Printable meal plan PDF

Sainsbury's Balanced Plate Weekly Anti-Inflammatory Plan — 2,000 kcal

A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.

Supermarket: Sainsbury'sCalories: ~2000 kcal/dayBudget: £40–55Diet: All diets

7-day meal plan

Monday

2000 kcal - 147g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (491 kcal, 37g protein)
  • Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (583 kcal, 55g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (514 kcal, 23g protein)
  • Snack: Roasted Spiced Chickpeas (229 kcal, 11g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (183 kcal, 21g protein)

Tuesday

2000 kcal - 162g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (453 kcal, 34g protein)
  • Lunch: Grilled Chicken and Chickpea Power Salad (516 kcal, 46g protein)
  • Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (621 kcal, 48g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (221 kcal, 19g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (189 kcal, 15g protein)

Wednesday

2000 kcal - 148g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (506 kcal, 38g protein)
  • Lunch: Chicken and Orzo Soup (518 kcal, 47g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (553 kcal, 21g protein)
  • Snack: Rice Cakes with Cottage Cheese (200 kcal, 16g protein)
  • Snack: Tuna on Rye Crackers (223 kcal, 26g protein)

Thursday

2000 kcal - 109g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (489 kcal, 36g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (443 kcal, 23g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (523 kcal, 30g protein)
  • Snack: Mixed Nuts and Dried Fruit (318 kcal, 9g protein)
  • Snack: Roasted Spiced Chickpeas (227 kcal, 11g protein)

Friday

2000 kcal - 164g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (453 kcal, 34g protein)
  • Lunch: Chicken Tikka Wholemeal Wrap (495 kcal, 42g protein)
  • Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (610 kcal, 44g protein)
  • Snack: Pea Protein Green Smoothie (221 kcal, 25g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (221 kcal, 19g protein)

Saturday

2000 kcal - 152g protein
  • Breakfast: Chia Seed Pudding with Mango (418 kcal, 13g protein)
  • Lunch: Turkey Mince Lettuce Cups with Hoisin (522 kcal, 51g protein)
  • Dinner: Chicken and Vegetable Broth with Bread (567 kcal, 60g protein)
  • Snack: Almond Butter with Celery Sticks (239 kcal, 7g protein)
  • Snack: Rice Cakes with Cottage Cheese (254 kcal, 21g protein)

Sunday

2000 kcal - 91g protein
  • Breakfast: Chia Seed Pudding with Mango (352 kcal, 11g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (503 kcal, 30g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (491 kcal, 30g protein)
  • Snack: Oat Biscuits with Peanut Butter (302 kcal, 10g protein)
  • Snack: Mixed Nuts and Dried Fruit (352 kcal, 10g protein)

Weekly shopping list

Protein

  • Eggs 2
  • Turkey mince lean 205g
  • Chicken stock 115ml
  • Red lentils 135g
  • Tinned chickpeas 230g
  • King prawns 135g
  • Chicken breast 170g
  • Lean beef strips 210g
  • Smoked mackerel fillet 85g
  • Tinned tuna in spring water 95g
  • Eggs 2 hard-boiled
  • Firm tofu 225g
  • Chicken tikka 160g
  • Salmon fillet 190g

Carbs & Grains

  • Wholemeal flour 55g
  • Brown rice 90g dry
  • Oatcakes 3
  • Orzo pasta 70g dry
  • Rice cakes 4
  • Wholemeal bread 2 slices
  • Wholemeal tortilla 1
  • Wholemeal roll 1
  • Oat biscuits 5

Vegetables

  • Frozen peas 90g
  • Tinned tomatoes 230g
  • Onion 1
  • Romaine lettuce leaves 5
  • Cherry tomatoes 8
  • Cucumber 55g
  • Carrot 1
  • Celery 2 stalks
  • Mushrooms 235g
  • Broccoli 225g
  • Spring onion 2
  • Lettuce 40g
  • Sweet potato 210g
  • Pea protein powder 30g
  • Spinach 30g
  • Carrot grated 75g
  • Celery sticks 6

Dairy & Eggs

  • Oat milk 115ml
  • Low-fat Greek yogurt 115g
  • Light cream cheese 20g
  • Cottage cheese 120g
  • Mint yogurt sauce 30g
  • Coconut milk 300ml
  • Almond butter 1.5 tbsp
  • Peanut butter 1.25 tbsp

Extras & Condiments

  • Whey protein powder 30g
  • Frozen berries 70g
  • Garlic 2 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.25 tsp
  • Smoked paprika 1.25 tsp
  • Cumin 0.5 tsp
  • Olive oil 1.25 tsp
  • Light mayo 15g
  • Lemon juice
  • Mixed leaves 85g
  • Lemon dressing 15g
  • Frozen stir-fry veg 210g
  • Soy sauce 2 tbsp
  • Honey 1 tsp
  • Parsley fresh
  • Vegetable stock 700ml
  • Parmesan 25g
  • Rye crackers 5
  • Watercress 35g
  • Mustard 1.25 tsp
  • Teriyaki sauce 45g
  • Sesame seeds 1.25 tsp
  • Mixed nuts 35g
  • Raisins 25g
  • Lemon 1
  • Dill 1 tsp
  • Banana half
  • Chia seeds 45g
  • Mango chunks 150g
  • Vanilla extract drop
  • Hoisin sauce 30g
  • Roasted mixed veg 190g
  • Tahini 25g
  • Reduced-sugar baked beans 250g

Your 7-Day Meal Plan

Monday

2000 kcal147g protein
Breakfast491 kcal · 37g protein · 15 min

Protein Waffles with Greek Yogurt and Berries

Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 491 kcal, 37g protein.

Recipe
  1. Add the base ingredients to a bowl: Whey protein powder 30g, Wholemeal flour 55g, Eggs 2, Oat milk 115ml, Low-fat Greek yogurt 115g, Frozen berries 70g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch583 kcal · 55g protein · 20 min

Turkey Mince and Brown Rice Meal Prep Bowl

Made with turkey mince lean, brown rice, frozen peas. Ready in 20 min — 583 kcal, 55g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Turkey mince lean 205g, Brown rice 90g dry, Frozen peas 90g, Chicken stock 115ml, Garlic 2 cloves.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner514 kcal · 23g protein · 25 min

Red Lentil Dahl with Brown Rice

Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 514 kcal, 23g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Red lentils 135g, Tinned tomatoes 230g, Onion 1, Garlic 3 cloves, Ginger 1.25 tsp, Garam masala 2.25 tsp, Brown rice 90g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack229 kcal · 11g protein · 5 min

Roasted Spiced Chickpeas

Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 229 kcal, 11g protein.

Recipe
  1. Lay out the ingredients: Tinned chickpeas 230g, Smoked paprika 1.25 tsp, Cumin 0.5 tsp, Olive oil 1.25 tsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack183 kcal · 21g protein · 8 min

Prawn Cocktail in Lettuce Cups

Made with king prawns, light mayo, lemon juice. Ready in 8 min — 183 kcal, 21g protein.

Recipe
  1. Lay out the ingredients: King prawns 135g, Light mayo 15g, Lemon juice, Romaine lettuce leaves 5.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £40–55/week for one person from Sainsbury's.

Protein

  • Eggs 2
  • Turkey mince lean 205g
  • Chicken stock 115ml
  • Red lentils 135g
  • Tinned chickpeas 230g
  • King prawns 135g
  • Chicken breast 170g
  • Lean beef strips 210g
  • Smoked mackerel fillet 85g
  • Tinned tuna in spring water 95g
  • Eggs 2 hard-boiled
  • Firm tofu 225g
  • Chicken tikka 160g
  • Salmon fillet 190g

Carbs & Grains

  • Wholemeal flour 55g
  • Brown rice 90g dry
  • Oatcakes 3
  • Orzo pasta 70g dry
  • Rice cakes 4
  • Wholemeal bread 2 slices
  • Wholemeal tortilla 1
  • Wholemeal roll 1
  • Oat biscuits 5

Vegetables

  • Frozen peas 90g
  • Tinned tomatoes 230g
  • Onion 1
  • Romaine lettuce leaves 5
  • Cherry tomatoes 8
  • Cucumber 55g
  • Carrot 1
  • Celery 2 stalks
  • Mushrooms 235g
  • Broccoli 225g
  • Spring onion 2
  • Lettuce 40g
  • Sweet potato 210g
  • Pea protein powder 30g
  • Spinach 30g
  • Carrot grated 75g
  • Celery sticks 6

Dairy & Eggs

  • Oat milk 115ml
  • Low-fat Greek yogurt 115g
  • Light cream cheese 20g
  • Cottage cheese 120g
  • Mint yogurt sauce 30g
  • Coconut milk 300ml
  • Almond butter 1.5 tbsp
  • Peanut butter 1.25 tbsp

Extras & Condiments

  • Whey protein powder 30g
  • Frozen berries 70g
  • Garlic 2 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.25 tsp
  • Smoked paprika 1.25 tsp
  • Cumin 0.5 tsp
  • Olive oil 1.25 tsp
  • Light mayo 15g
  • Lemon juice
  • Mixed leaves 85g
  • Lemon dressing 15g
  • Frozen stir-fry veg 210g
  • Soy sauce 2 tbsp
  • Honey 1 tsp
  • Parsley fresh
  • Vegetable stock 700ml
  • Parmesan 25g
  • Rye crackers 5
  • Watercress 35g
  • Mustard 1.25 tsp
  • Teriyaki sauce 45g
  • Sesame seeds 1.25 tsp
  • Mixed nuts 35g
  • Raisins 25g
  • Lemon 1
  • Dill 1 tsp
  • Banana half
  • Chia seeds 45g
  • Mango chunks 150g
  • Vanilla extract drop
  • Hoisin sauce 30g
  • Roasted mixed veg 190g
  • Tahini 25g
  • Reduced-sugar baked beans 250g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

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 Sainsbury's 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.

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 the full 7-day meal plan and includes the weekly shopping list.

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.

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