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 High-Fibre 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 116g 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
2,002 kcal116g protein253g carbs62g fat36g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2001 kcal per person93g protein · 272g carbs per person
Breakfast472 kcal · 9g protein · 95g carbs · 8 min
Banana and Date Smoothie Bowl with Seeds
Made with banana, medjool dates, oat milk. Ready in 8 min — 472 kcal, 9g protein, 95g carbs.
Recipe
Ingredients
- 2 bananas
- 2 Medjool dates
- 80ml oat milk
- ¾ tbsp hemp seeds
- 15g low-sugar granola
Allergens in this meal: Cereals containing gluten. Check the label for: Milk, Tree nuts, Peanuts, Sesame, Soybeans, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Put bananas, Medjool dates and oat milk in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a bowl and top with hemp seeds and low-sugar granola, then serve cold.
Lunch546 kcal · 20g protein · 68g carbs · 10 min
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 546 kcal, 20g protein, 68g carbs.
Recipe
Ingredients
- 3 falafel, baked
- 1 wholemeal pitta
- 2 tbsp plus 1 tsp hummus
- 1 generous handful mixed leaves (about 30g)
- 1 tomato
- 3 cucumber slices
Allergens in this meal: Cereals containing gluten, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal pitta.
- Warm the baked falafel through in a non-stick pan or oven until piping hot.
- Layer baked falafel, hummus, mixed leaves, tomato and cucumber evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner559 kcal · 26g protein · 55g carbs · 20 min
Spinach and Ricotta Wholemeal Pasta
Made with ricotta, wholemeal pasta, baby spinach. Ready in 20 min — 559 kcal, 26g protein, 55g carbs.
Recipe
Ingredients
- 80g ricotta
- 70g wholemeal pasta (dry weight)
- 4 generous handfuls baby spinach (about 125g)
- 2 garlic cloves
- 10g parmesan
- ¾ tbsp olive oil
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, prepare ricotta, baby spinach, garlic, parmesan and olive oil and warm everything gently in a pan.
- Fold the cooked pasta through the pan, stir in parmesan and olive oil, and heat through before serving.
Snack181 kcal · 17g protein · 25g carbs · 3 min
Turkey Breast Slices with Rye Crackers
Made with turkey breast slices, rye crackers, mustard. Ready in 3 min — 181 kcal, 17g protein, 25g carbs.
Recipe
Ingredients
- 75g turkey breast slices
- 3 rye crackers
- ¾ tsp mustard
Allergens in this meal: Cereals containing gluten, Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion turkey breast slices and mustard as needed.
- Top rye crackers with turkey breast slices and mustard and serve.
Snack243 kcal · 21g protein · 29g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 243 kcal, 21g protein, 29g carbs.
Recipe
Ingredients
- 25g pea protein powder
- 200ml oat milk
- 1 generous handful spinach (about 25g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
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
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 11 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 High-Fibre 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
2001 kcal - 93g protein, 272g carbs, 66g fat, 41g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (472 kcal, 9g protein, 95g carbs, 10g fat, 11g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (546 kcal, 20g protein, 68g carbs, 23g fat, 12g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (559 kcal, 26g protein, 55g carbs, 26g fat, 9g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (181 kcal, 17g protein, 25g carbs, 2g fat, 5g fibre per person)
- Snack: Pea Protein Green Smoothie (243 kcal, 21g protein, 29g carbs, 5g fat, 4g fibre per person)
Tuesday
2001 kcal - 110g protein, 239g carbs, 69g fat, 29g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (417 kcal, 9g protein, 82g carbs, 9g fat, 9g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (561 kcal, 31g protein, 59g carbs, 23g fat, 7g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (622 kcal, 54g protein, 56g carbs, 19g fat, 9g fibre per person)
- Snack: Lean Beef Jerky (119 kcal, 10g protein, 10g carbs, 3g fat, 1g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (282 kcal, 6g protein, 32g carbs, 15g fat, 3g fibre per person)
Wednesday
1997 kcal - 122g protein, 250g carbs, 60g fat, 34g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (567 kcal, 12g protein, 111g carbs, 13g fat, 13g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (547 kcal, 40g protein, 62g carbs, 14g fat, 10g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (603 kcal, 42g protein, 47g carbs, 27g fat, 4g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (132 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (148 kcal, 16g protein, 14g carbs, 3g fat, 2g fibre per person)
Thursday
2019 kcal - 105g protein, 247g carbs, 77g fat, 39g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (492 kcal, 10g protein, 97g carbs, 11g fat, 11g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (624 kcal, 24g protein, 81g carbs, 25g fat, 14g fibre per person)
- Dinner: Chicken Tikka with Cauliflower Rice and Raita (399 kcal, 50g protein, 23g carbs, 12g fat, 7g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (294 kcal, 15g protein, 29g carbs, 15g fat, 4g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (210 kcal, 6g protein, 17g carbs, 14g fat, 3g fibre per person)
Friday
1999 kcal - 140g protein, 302g carbs, 32g fat, 48g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (493 kcal, 10g protein, 97g carbs, 11g fat, 11g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (381 kcal, 43g protein, 48g carbs, 3g fat, 5g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (626 kcal, 46g protein, 99g carbs, 7g fat, 25g fibre per person)
- Snack: Pea Protein Green Smoothie (266 kcal, 24g protein, 31g carbs, 5g fat, 5g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (233 kcal, 17g protein, 27g carbs, 6g fat, 2g fibre per person)
Saturday
1999 kcal - 134g protein, 178g carbs, 84g fat, 15g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (485 kcal, 30g protein, 26g carbs, 28g fat, 4g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (389 kcal, 33g protein, 53g carbs, 6g fat, 2g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (595 kcal, 44g protein, 58g carbs, 24g fat, 5g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (304 kcal, 7g protein, 34g carbs, 16g fat, 3g fibre per person)
- Snack: Light Mozzarella and Tomato (226 kcal, 20g protein, 7g carbs, 10g fat, 1g fibre per person)
Sunday
1999 kcal - 106g protein, 284g carbs, 48g fat, 43g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (540 kcal, 34g protein, 30g carbs, 31g fat, 4g fibre per person)
- Lunch: Black Bean Burrito Bowl (491 kcal, 20g protein, 93g carbs, 3g fat, 15g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (708 kcal, 35g protein, 131g carbs, 4g fat, 18g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (122 kcal, 13g protein, 12g carbs, 3g fat, 2g fibre per person)
- Snack: Apple and Peanut Butter (138 kcal, 4g protein, 18g carbs, 7g fat, 4g fibre per person)
Weekly shopping list
Protein
- Falafel 7
- Turkey breast slices 65g
- Pea protein powder 55g
- Firm tofu 140g
- Chicken breast 330g
- Lean beef jerky 30g
- Tinned sardines 130g
- Mackerel fillet 190g
- Tinned tuna in spring water 140g
- Quorn mince 190g
- Smoked mackerel fillet 140g
- Eggs 4
- King prawns 150g
- Salmon fillet 150g
- Beef tomato 1
- Black beans 170g
- Red lentils 110g
Carbs & Grains
- Low-sugar granola 120g
- Wholemeal 2 pittas
- Wholemeal pasta 310g
- Brown rice 260g
- Oat 7 biscuits
- New potatoes 260g
- Baking potato 190g
- Wholemeal bread 4 slices
- Soba noodles 75g
Vegetables
- Mixed leaves 70g
- Tomato 2
- Cucumber 1 (153g required)
- Baby spinach 220g
- Spinach 55g
- mixed veg 110g
- Broccoli 150g
- Cherry tomatoes 1 x 300g pack (174g required)
- Spring onion 3
- Watercress 45g
- Carrot 1
- Celery 2 sticks
- Tinned tomatoes 2 x 400g tins (535g required)
- Onion 2
- Pak choi 130g
Dairy & Eggs
- Oat milk 1 x 1L carton (871ml required)
- Ricotta 85g
- Parmesan 12g
- Reduced-fat crème fraîche 60g
- Low-fat Greek yogurt 550g
- Low-fat yogurt 70g
- Butter 8g
- Light mozzarella 80g
Fruit
- Banana 10
- Medjool 9 dates
- mixed berries 150g
- Raisins 18g
- Apple 1
Herbs & Spices
- Garlic 12 cloves
- Dill 1.25 tsp
- Mint 1 tsp
- Mixed herbs 1 tsp
- Basil, optional to taste
- Coriander, optional to taste
- Ginger 1 tsp
- Garam masala 1.75 tsp
Condiments & Oils
- Hummus 70g
- Olive oil 1.25 tbsp
- Mustard 1 tsp
- Tahini 15g
- Peanut butter 40g
- Mustard dressing 21g
- Tikka paste 30g
- Honey 1 tsp
- Miso paste 2.5 tsp
- Soy sauce 2.5 tsp
- Salsa 45g
Extras
- Hemp seeds 4.5 tbsp
- Rye 4 crackers
- Lemon juice, optional to taste x3
- Sesame seeds 1.75 tsp
- Reduced-fat cheddar 60g
- Lemon juice 1.75 tbsp
- Cauliflower 270g
- Oatcakes 4
- Mixed nuts 30g
- Sweetcorn 110g
- Balsamic glaze 1 tsp
- Lime juice, optional to taste
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 116g 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 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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