Sainsbury's Pescatarian Anti-Inflammatory Plan — 1,800 kcal
Free 7-day Pescatarian anti-inflammatory meal plan for Sainsburys. Targets ~1800 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
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 350 kcal, 16g protein.
Tuna and Sweetcorn Jacket Potato
Made with baking potato, tinned tuna in spring water, sweetcorn. Ready in 12 min — 460 kcal, 36g protein.
Baked Cod with New Potatoes and Green Beans
Made with cod fillet, new potatoes, green beans. Ready in 25 min — 480 kcal, 44g protein.
Tuna on Rye Crackers
Made with tinned tuna in spring water, rye crackers, lemon juice. Ready in 5 min — 190 kcal, 22g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
- Tinned tuna in spring water 145g
- Cod fillet 200g
- Eggs 2
- King prawns 150g
Carbs & Grains
- Wholemeal bread 2 slices
- Baking potato 200g
- New potatoes 250g
- Soba noodles 80g dry
- Brown rice 80g dry
- Oatcakes 3
Vegetables
- Sweetcorn 60g
- Cherry tomatoes 10
- Baby spinach 40g
- Edamame beans 100g
- Cucumber half
- Red pepper 1
- Onion 1
- Avocado half
- Mushrooms 200g
- Carrot 2
- Sweet potato mash 250g
- Spinach 100g
- Courgette 1
Dairy & Eggs
- Low-fat Greek yogurt 30g
- Skyr 150g
- Ricotta 100g
- Light cream cheese 20g
- Halloumi 100g
Extras & Condiments
- Reduced-sugar baked beans 200g
- Green beans 150g
- Lemon 1
- Olive oil 1 tsp
- Parsley
- Rye crackers 4
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Garlic 3 cloves
- Paprika 1 tsp
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Mixed leaves 80g
- Vegetable stock 200ml
- Parmesan 15g
- Apple 1
- Walnuts 20g
- Frozen berries 80g
- Honey 1 tsp
- Tahini 20g
- Balsamic glaze 1 tsp
- Chilli powder 1 tsp
- Banana 1
- Almonds 20g
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)
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Sainsburys.