What this plan is for
A Sainsbury's anti-inflammatory plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Sainsbury's Pescatarian Anti-Inflammatory Plan — 1,800 kcal
Mediterranean-style planning with oily fish, plants and whole foods. This 7-day plan targets 1,800 kcal/day and averages 114g 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
1,786 kcal114g protein175g carbs70g fat26g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person136g protein · 145g carbs per person
Breakfast443 kcal · 30g protein · 45g carbs · 5 min
Smoked Salmon and Cream Cheese Wholemeal Bagel
Made with wholemeal bagel, light cream cheese, smoked salmon. Ready in 5 min — 443 kcal, 30g protein, 45g carbs.
Recipe
Ingredients
- 1 wholemeal bagel
- 40g light cream cheese
- 75g smoked salmon
- 4 cucumber slices
- 1 tsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bagel.
- Slice cucumber.
- Layer light cream cheese, smoked salmon, cucumber and lemon juice evenly and season to taste.
Lunch563 kcal · 39g protein · 56g carbs · 12 min
Smoked Salmon and Quinoa Salad
Made with smoked salmon, quinoa, cucumber. Ready in 12 min — 563 kcal, 39g protein, 56g carbs.
Recipe
Ingredients
- 100g smoked salmon
- 90g quinoa (dry weight)
- ½ cucumber
- 1 tsp dill
- lemon juice, to taste
- 2 generous handfuls mixed leaves (about 70g)
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Cook the quinoa according to its packet instructions, then drain and cool slightly.
- Rinse mixed leaves, then slice or chop cucumber.
- Arrange smoked salmon, quinoa (dry weight), cucumber, dill, lemon juice, to taste and mixed leaves in a bowl.
Dinner652 kcal · 43g protein · 41g carbs · 12 min
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 652 kcal, 43g protein, 41g carbs.
Recipe
Ingredients
- 3 eggs
- 70g reduced-fat feta
- 2 generous handfuls spinach (about 70g)
- 9 cherry tomatoes
- 1 tsp olive oil
- 1 tsp mixed herbs
- 1 wholemeal roll
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop spinach and cherry tomatoes, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with reduced-fat feta, olive oil, mixed herbs and wholemeal roll.
Snack141 kcal · 24g protein · 3g carbs · 8 min
Prawn Cocktail in Lettuce Cups
Made with king prawns, light mayo, lemon juice, optional to taste (excluded from nutrition estimate). Ready in 8 min — 141 kcal, 24g protein, 3g carbs.
Recipe
Ingredients
- 125g king prawns
- 1 tbsp light mayo
- lemon juice, to taste
- 4 romaine lettuce leaves
Allergens in this meal: Crustaceans, Eggs. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Separate, rinse and dry the romaine lettuce leaves, keeping them whole so they can hold the filling.
- Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque.
- Cool the king prawns slightly, then combine king prawns, light mayo and lemon juice to make the filling and season to taste.
- Spoon the filling into the lettuce leaves and serve immediately.
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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 9 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 1,800 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 Pescatarian Anti-Inflammatory Plan — 1,800 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
1799 kcal - 136g protein, 145g carbs, 68g fat, 23g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (443 kcal, 30g protein, 45g carbs, 14g fat, 4g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (563 kcal, 39g protein, 56g carbs, 15g fat, 10g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (652 kcal, 43g protein, 41g carbs, 34g fat, 8g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (141 kcal, 24g protein, 3g carbs, 5g fat, 1g fibre per person)
Tuesday
1799 kcal - 104g protein, 196g carbs, 63g fat, 19g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (418 kcal, 28g protein, 44g carbs, 13g fat, 4g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (569 kcal, 31g protein, 70g carbs, 17g fat, 4g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (661 kcal, 30g protein, 65g carbs, 30g fat, 10g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (151 kcal, 15g protein, 17g carbs, 3g fat, 1g fibre per person)
Wednesday
1765 kcal - 104g protein, 176g carbs, 75g fat, 28g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (344 kcal, 23g protein, 34g carbs, 11g fat, 3g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (653 kcal, 36g protein, 69g carbs, 26g fat, 8g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (639 kcal, 40g protein, 55g carbs, 33g fat, 11g fibre per person)
- Snack: Carrot Sticks with Hummus (129 kcal, 5g protein, 18g carbs, 5g fat, 6g fibre per person)
Thursday
1800 kcal - 105g protein, 168g carbs, 80g fat, 24g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (345 kcal, 24g protein, 34g carbs, 11g fat, 3g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (455 kcal, 32g protein, 38g carbs, 21g fat, 6g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (908 kcal, 46g protein, 92g carbs, 40g fat, 13g fibre per person)
- Snack: Almond Butter with Celery Sticks (92 kcal, 3g protein, 4g carbs, 8g fat, 2g fibre per person)
Friday
1762 kcal - 109g protein, 166g carbs, 72g fat, 21g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (345 kcal, 24g protein, 34g carbs, 11g fat, 3g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (592 kcal, 41g protein, 44g carbs, 26g fat, 7g fibre per person)
- Dinner: Tofu Pad Thai (655 kcal, 41g protein, 71g carbs, 24g fat, 7g fibre per person)
- Snack: Apple with Walnuts (170 kcal, 3g protein, 17g carbs, 11g fat, 4g fibre per person)
Saturday
1788 kcal - 122g protein, 160g carbs, 75g fat, 21g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (438 kcal, 28g protein, 32g carbs, 21g fat, 4g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (383 kcal, 22g protein, 32g carbs, 18g fat, 5g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (692 kcal, 51g protein, 68g carbs, 28g fat, 6g fibre per person)
- Snack: Sardines on Rye Crackers (275 kcal, 21g protein, 28g carbs, 8g fat, 6g fibre per person)
Sunday
1791 kcal - 120g protein, 213g carbs, 55g fat, 47g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (483 kcal, 31g protein, 36g carbs, 23g fat, 5g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (357 kcal, 20g protein, 67g carbs, 2g fat, 21g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (647 kcal, 52g protein, 71g carbs, 19g fat, 10g fibre per person)
- Snack: Roasted Spiced Chickpeas (304 kcal, 17g protein, 39g carbs, 11g fat, 11g fibre per person)
Weekly shopping list
Protein
- Smoked salmon 490g
- Eggs 11
- King prawns 340g
- Tinned mackerel in brine 130g
- Firm tofu 525g
- Salmon fillet 600g
- Tinned chickpeas 300g
- Tinned sardines in spring water 85g
Carbs & Grains
- Quinoa 160g
- Wholemeal 1 roll
- Brown rice 220g
- Wholemeal pasta 180g
- New potatoes 180g
- Rice noodles 70g
- Wholemeal bread 6 slices
- Soba noodles 85g
Vegetables
- Cucumber 2 (437g required)
- Mixed leaves 65g
- Spinach 65g
- Cherry tomatoes 2 x 300g packs (356g required)
- Romaine lettuce 45g
- Red onion 1
- Baby spinach 200g
- mixed veg 310g
- Sweet potato 180g
- Broccoli 180g
- Carrot 2
- Green beans 90g
- Celery 4 sticks
- Spring onion 3
- Watercress 30g
- Pak choi 140g
- Tinned tomatoes 2 x 400g tins (415g required)
- Onion 1
Dairy & Eggs
- Light cream cheese 190g
- Reduced-fat feta 65g
- Ricotta 100g
- Parmesan 14g
- Low-fat Greek yogurt 150g
- Tinned coconut milk light 1 x 400ml tin (175ml required)
- Butter 10g
- Semi-skimmed milk 1 x 1L carton (59ml required)
Fruit
- berries 60g
- Apple 1
Herbs & Spices
- Dill 2 tsp
- Mixed herbs 1.25 tsp
- Garlic 8 cloves
- Basil, optional to taste x2
- Chilli flakes, optional to taste
- Smoked paprika 1.25 tsp
- Cumin 0.5 tsp
Condiments & Oils
- Olive oil 4 tbsp
- Light mayo 35g
- Lemon dressing 30g
- Honey 1 tsp
- Tahini 17g
- Hummus 55g
- Curry paste 30g
- Almond butter 2.75 tsp
- Tamari 1.75 tbsp
- Mustard 1 tsp
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Vegetable stock 1 cube (makes 500ml; 207ml required)
Tins & Jars
- Cannellini beans 210g
Extras
- Wholemeal bagel 5
- Lemon juice 1.75 tbsp
- Lemon juice, optional to taste x3
- Sesame seeds 2 tsp
- Lemon 2
- Pumpkin seeds 9g
- Beansprouts 90g
- Lime juice, optional to taste
- Peanuts 17g
- Walnuts 17g
- Rye 4 crackers
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.
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
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
💪 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
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 114g 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 1,800 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 1,800 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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Sainsbury's.
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