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 Batch Cook 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 102g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for roughly £40–55/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketSainsbury's
GoalAnti-Inflammatory
Weekly cost£40–55 estimate
Daily average across the 7 days
1,803 kcal102g protein220g carbs57g fat35g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1804 kcal per person103g protein · 207g carbs per person
Breakfast432 kcal · 27g protein · 54g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 432 kcal, 27g protein, 54g carbs.
Recipe
Ingredients
- 60g wholemeal flour
- 2 eggs
- 125ml semi-skimmed milk
- 80g low-fat yogurt
- 40g blueberries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Whisk wholemeal flour, eggs and semi-skimmed milk into a smooth batter and leave it to stand for 2 minutes.
- Lightly grease a non-stick pan, then cook small pancakes for 1-2 minutes per side.
- Serve with low-fat yogurt and blueberries.
Lunch592 kcal · 32g protein · 62g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 592 kcal, 32g protein, 62g carbs.
Recipe
Ingredients
- 150g firm tofu
- 60g brown rice (dry weight)
- 125g roasted mixed veg
- 1 tbsp tahini
- lemon juice, to taste
- ¾ tsp sesame seeds
Allergens in this meal: Sesame, Soybeans. 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.
- heat the oven to 200C/180C fan. Bake the tofu for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Arrange firm tofu, brown rice (dry weight), roasted mixed veg, lemon juice, to taste and sesame seeds in a bowl and finish with tahini.
Dinner555 kcal · 27g protein · 69g carbs · 15 min
Egg Fried Brown Rice with Frozen Vegetables
Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 555 kcal, 27g protein, 69g carbs.
Recipe
Ingredients
- 2 eggs
- 70g brown rice (dry weight)
- 150g frozen mixed veg
- 1½ tbsp soy sauce
- ¾ tsp sesame oil
- 2 spring onions
Allergens in this meal: Cereals containing gluten, Eggs, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the brown rice (dry weight) according to its packet instructions, then spread it on a plate to cool slightly.
- Stir-fry frozen mixed veg and spring onions in a large non-stick pan for 3-4 minutes. Push them to one side, add the beaten eggs, and stir until softly set.
- Add the cooled rice, stir in soy sauce and sesame oil, and toss over high heat until piping hot.
Snack225 kcal · 17g protein · 22g carbs · 3 min
Sardines on Rye Crackers
Made with tinned sardines in spring water, rye crackers. Ready in 3 min — 225 kcal, 17g protein, 22g carbs.
Recipe
Ingredients
- ½ of a standard tin of sardines, drained
- 3 rye crackers
Allergens in this meal: Cereals containing gluten, Fish. Worked out from generic ingredient names — always read the product label.
Method
- Drain sardines.
- Top rye crackers with sardines and serve.
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 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 17 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
- Material
- Glass or premium leak-resistant sets
- 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Wholemeal Pancakes with Low-Fat Yogurt for quick breakfasts.
- Cook and portion five lunches of Baked Tofu and Tahini Buddha Bowl.
- Batch cook Egg Fried Brown Rice with Frozen Vegetables and Chickpea and Sweet Potato Stew as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Sardines on Rye Crackers.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Sainsbury's Pescatarian Batch Cook 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
1804 kcal - 103g protein, 207g carbs, 62g fat, 27g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (432 kcal, 27g protein, 54g carbs, 13g fat, 8g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (592 kcal, 32g protein, 62g carbs, 24g fat, 8g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (555 kcal, 27g protein, 69g carbs, 18g fat, 6g fibre per person)
- Snack: Sardines on Rye Crackers (225 kcal, 17g protein, 22g carbs, 7g fat, 5g fibre per person)
Tuesday
1801 kcal - 104g protein, 238g carbs, 53g fat, 41g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (471 kcal, 30g protein, 57g carbs, 14g fat, 8g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (621 kcal, 34g protein, 66g carbs, 25g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (469 kcal, 22g protein, 91g carbs, 7g fat, 20g fibre per person)
- Snack: Sardines on Rye Crackers (240 kcal, 18g protein, 24g carbs, 7g fat, 5g fibre per person)
Wednesday
1804 kcal - 103g protein, 207g carbs, 62g fat, 27g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (432 kcal, 27g protein, 54g carbs, 13g fat, 8g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (592 kcal, 32g protein, 62g carbs, 24g fat, 8g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (555 kcal, 27g protein, 69g carbs, 18g fat, 6g fibre per person)
- Snack: Sardines on Rye Crackers (225 kcal, 17g protein, 22g carbs, 7g fat, 5g fibre per person)
Thursday
1801 kcal - 104g protein, 238g carbs, 53g fat, 41g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (471 kcal, 30g protein, 57g carbs, 14g fat, 8g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (621 kcal, 34g protein, 66g carbs, 25g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (469 kcal, 22g protein, 91g carbs, 7g fat, 20g fibre per person)
- Snack: Sardines on Rye Crackers (240 kcal, 18g protein, 24g carbs, 7g fat, 5g fibre per person)
Friday
1804 kcal - 103g protein, 207g carbs, 62g fat, 27g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (432 kcal, 27g protein, 54g carbs, 13g fat, 8g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (592 kcal, 32g protein, 62g carbs, 24g fat, 8g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (555 kcal, 27g protein, 69g carbs, 18g fat, 6g fibre per person)
- Snack: Sardines on Rye Crackers (225 kcal, 17g protein, 22g carbs, 7g fat, 5g fibre per person)
Saturday
1800 kcal - 116g protein, 199g carbs, 57g fat, 33g fibre- Breakfast: Oat Porridge with Berries (482 kcal, 15g protein, 77g carbs, 10g fat, 13g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (686 kcal, 47g protein, 50g carbs, 30g fat, 8g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (460 kcal, 50g protein, 48g carbs, 9g fat, 7g fibre per person)
- Snack: Apple and Peanut Butter (172 kcal, 4g protein, 24g carbs, 8g fat, 5g fibre per person)
Sunday
1808 kcal - 83g protein, 247g carbs, 49g fat, 46g fibre- Breakfast: Oat Porridge with Berries (356 kcal, 11g protein, 56g carbs, 7g fat, 9g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (503 kcal, 35g protein, 37g carbs, 22g fat, 6g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (667 kcal, 31g protein, 122g carbs, 5g fat, 28g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (282 kcal, 6g protein, 32g carbs, 15g fat, 3g fibre per person)
Weekly shopping list
Protein
- Eggs 16
- Firm tofu 725g
- Tinned sardines in spring water 360g
- Tinned chickpeas 330g
- Salmon fillet 270g
- Tinned tuna 150g
Carbs & Grains
- Wholemeal flour 320g
- Brown rice 600g
- Rolled oats 150g
- Quinoa 150g
- Oat 3 biscuits
Vegetables
- mixed veg 1.1kg
- Spring onion 7
- Sweet potato 625g
- Tinned tomatoes 3 x 400g tins (956g required)
- Spinach 170g
- Baby spinach 110g
- Cucumber 1 (88g required)
- Mixed leaves 65g
- Onion 1
- Red pepper 1
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (597ml required)
- Low-fat yogurt 400g
- Oat milk 1 x 1L carton (528ml required)
Fruit
- Blueberries 200g
- mixed berries 150g
- Apple 1
Herbs & Spices
- Cumin 2.5 tsp
- Paprika 1.75 tsp
- Chilli powder 0.75 tsp
Condiments & Oils
- Tahini 80g
- Soy sauce 4.75 tbsp
- Sesame oil 2.5 tsp
- Lemon dressing 45g
- Peanut butter 30g
Tins & Jars
- Mixed beans 300g
Extras
- Lemon juice, optional to taste x5
- Sesame seeds 1.5 tbsp
- Rye 16 crackers
- Pumpkin seeds 17g
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 tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
- Add extra white fish or prawns to a bowl, curry or pasta dish
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 102g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
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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