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 Balanced Plate Weekly 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 131g 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
1,999 kcal131g protein243g carbs54g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1998 kcal per person87g protein · 288g carbs per person
Breakfast374 kcal · 11g protein · 59g carbs · 7 min
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 374 kcal, 11g protein, 59g carbs.
Recipe
Ingredients
- 60g rolled oats
- 225ml oat milk
- 60g frozen mixed berries
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with frozen mixed berries.
Lunch473 kcal · 25g protein · 60g carbs · 15 min
Mackerel and Brown Rice Salad
Made with tinned mackerel in brine, brown rice, cucumber. Ready in 15 min — 473 kcal, 25g protein, 60g carbs.
Recipe
Ingredients
- ¾ of a standard tin of mackerel, drained
- 60g brown rice (dry weight)
- ½ cucumber
- ½ red onion
- 2 tsp lemon dressing
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Drain mackerel.
- Slice or chop cucumber and red onion.
- Arrange mackerel, brown rice (dry weight) and cucumber in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner697 kcal · 33g protein · 127g carbs · 25 min
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 697 kcal, 33g protein, 127g carbs.
Recipe
Ingredients
- 1¼ standard tins of mixed beans, drained
- ¾ of a standard tin of tomatoes
- ¾ onion
- 1 red pepper
- ¾ tsp chilli powder
- ¾ tsp cumin
- 60g brown rice (dry weight)
Method
- Peel and chop onion, tomatoes and red pepper into even pieces. Drain and rinse mixed beans.
- Heat a large pan over medium heat and soften onion, tomatoes and red pepper for 5-7 minutes.
- Stir in chilli powder and cumin, then add mixed beans and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack268 kcal · 13g protein · 27g carbs · 3 min
Reduced-Fat Cheddar on Oatcakes
Made with reduced-fat cheddar, oatcakes. Ready in 3 min — 268 kcal, 13g protein, 27g carbs.
Recipe
Ingredients
- 30g reduced-fat cheddar
- 3 oatcakes
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top oatcakes with reduced-fat cheddar and serve.
Snack186 kcal · 5g protein · 15g carbs · 1 min
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins. Ready in 1 min — 186 kcal, 5g protein, 15g carbs.
Recipe
Ingredients
- 25g mixed nuts
- 15g raisins
Allergens in this meal: Tree nuts. Check the label for: Peanuts, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Combine mixed nuts and raisins 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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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 10 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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 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 macros and the weekly shopping list.
7-day meal plan
Monday
1998 kcal - 87g protein, 288g carbs, 54g fat, 48g fibre- Breakfast: Oat Porridge with Berries (374 kcal, 11g protein, 59g carbs, 8g fat, 10g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (473 kcal, 25g protein, 60g carbs, 14g fat, 3g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (697 kcal, 33g protein, 127g carbs, 5g fat, 29g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (268 kcal, 13g protein, 27g carbs, 14g fat, 4g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (186 kcal, 5g protein, 15g carbs, 13g fat, 2g fibre per person)
Tuesday
2000 kcal - 136g protein, 216g carbs, 67g fat, 41g fibre- Breakfast: Oat Porridge with Berries (463 kcal, 14g protein, 74g carbs, 10g fat, 12g fibre per person)
- Lunch: King Prawn and Avocado Salad (248 kcal, 30g protein, 9g carbs, 11g fat, 7g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (702 kcal, 58g protein, 76g carbs, 20g fat, 12g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (254 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)
Wednesday
2002 kcal - 137g protein, 231g carbs, 55g fat, 37g fibre- Breakfast: Oat Porridge with Berries (469 kcal, 14g protein, 74g carbs, 10g fat, 12g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (351 kcal, 28g protein, 33g carbs, 14g fat, 6g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (670 kcal, 60g protein, 70g carbs, 15g fat, 11g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (255 kcal, 18g protein, 30g carbs, 7g fat, 3g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (257 kcal, 17g protein, 24g carbs, 9g fat, 5g fibre per person)
Thursday
1999 kcal - 138g protein, 300g carbs, 30g fat, 48g fibre- Breakfast: Oat Porridge with Berries (506 kcal, 15g protein, 80g carbs, 11g fat, 13g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (366 kcal, 21g protein, 69g carbs, 2g fat, 21g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (550 kcal, 54g protein, 85g carbs, 4g fat, 6g fibre per person)
- Snack: Pea Protein Green Smoothie (303 kcal, 28g protein, 34g carbs, 6g fat, 5g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (274 kcal, 20g protein, 32g carbs, 7g fat, 3g fibre per person)
Friday
2003 kcal - 163g protein, 248g carbs, 40g fat, 39g fibre- Breakfast: Oat Porridge with Berries (516 kcal, 16g protein, 82g carbs, 11g fat, 14g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (453 kcal, 47g protein, 38g carbs, 14g fat, 3g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (485 kcal, 48g protein, 61g carbs, 7g fat, 10g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (239 kcal, 23g protein, 33g carbs, 2g fat, 7g fibre per person)
- Snack: Pea Protein Green Smoothie (310 kcal, 29g protein, 34g carbs, 6g fat, 5g fibre per person)
Saturday
1989 kcal - 134g protein, 204g carbs, 65g fat, 32g fibre- Breakfast: Banana and Peanut Butter Porridge (542 kcal, 16g protein, 82g carbs, 15g fat, 12g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (352 kcal, 21g protein, 28g carbs, 17g fat, 4g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (685 kcal, 60g protein, 62g carbs, 21g fat, 10g fibre per person)
- Snack: Light Mozzarella and Tomato (229 kcal, 20g protein, 7g carbs, 10g fat, 1g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (181 kcal, 17g protein, 25g carbs, 2g fat, 5g fibre per person)
Sunday
2003 kcal - 124g protein, 216g carbs, 65g fat, 25g fibre- Breakfast: Banana and Peanut Butter Porridge (499 kcal, 15g protein, 76g carbs, 14g fat, 11g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (458 kcal, 38g protein, 42g carbs, 13g fat, 6g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (556 kcal, 47g protein, 59g carbs, 14g fat, 4g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (282 kcal, 6g protein, 32g carbs, 15g fat, 3g fibre per person)
- Snack: Light Mozzarella and Tomato (208 kcal, 18g protein, 7g carbs, 9g fat, 1g fibre per person)
Weekly shopping list
Protein
- Tinned mackerel in brine 100g
- King prawns 525g
- Chicken breast 675g
- Smoked salmon 120g
- Turkey breast slices 250g
- Pea protein powder 65g
- Chicken tikka 170g
- Cod fillet 220g
- Eggs 4
- Beef tomato 2
Carbs & Grains
- Rolled oats 550g
- Brown rice 200g
- White potatoes 250g
- Wholemeal 2 tortillas
- Wholemeal pasta 220g
- Low-sugar granola 65g
- Wholewheat noodles 100g
- New potatoes 280g
- Wholemeal bread 2 slices
- Oat 3 biscuits
Vegetables
- Cucumber 1 (204g required)
- Red onion 1
- Tinned tomatoes 2 x 400g tins (739g required)
- Onion 2
- Red pepper 1
- Avocado 1
- Mixed leaves 80g
- Cherry tomatoes 1 x 300g pack (230g required)
- Carrot 150g
- Broccoli 310g
- Baby spinach 30g
- Mushrooms 200g
- Pak choi 160g
- Spinach 65g
- Lettuce 45g
- Green beans 170g
- Watercress 24g
- peas 60g
Dairy & Eggs
- Oat milk 3 x 1L cartons (2465ml required)
- Light cream cheese 60g
- Low-fat crème fraîche 50g
- Low-fat Greek yogurt 310g
- Mint yogurt sauce 35g
- Reduced-fat crème fraîche 65g
- Light mozzarella 160g
- Parmesan 7g
Fruit
- mixed berries 400g
- Raisins 16g
- Banana 3
Herbs & Spices
- Chilli powder 1 tsp
- Cumin 1 tsp
- Garlic 10 cloves
- Thyme 1 tsp
- Basil, optional to taste x3
- Parsley, optional to taste
Condiments & Oils
- Lemon dressing 30g
- Olive oil 1.5 tbsp
- Mustard 1.25 tbsp
- Honey 2.25 tsp
- Vegetable stock 1 cube (makes 500ml; 213ml required)
- Sweet chilli sauce 21g
- Soy sauce 2.5 tbsp
- Peanut butter 40g
- Light mayo 16g
- Green pesto 18g
- Sesame oil 0.75 tsp
Tins & Jars
- Mixed beans 320g
- Cannellini beans 220g
Extras
- Reduced-fat cheddar 95g
- Oatcakes 8
- Mixed nuts 23g
- Rye 14 crackers
- Lime juice, optional to taste
- Lemon 1
- Balsamic glaze 1.75 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 131g 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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