Sainsbury's Pescatarian Batch Cook 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
Banana and Date Smoothie Bowl with Seeds
Made with banana, medjool dates, oat milk. Ready in 8 min — 390 kcal, 11g protein.
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 400 kcal, 24g protein.
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 440 kcal, 22g protein.
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 230 kcal, 22g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
- Firm tofu 180g
- Green lentils tinned 200g
- Cod fillet 180g
- Smoked salmon 60g
- Tinned tuna in spring water 145g
- King prawns 200g
- Eggs 2
- Egg 1
Carbs & Grains
- Low-sugar granola 20g
- Brown rice 80g dry
- Rolled oats 40g
- Wholemeal pasta 90g dry
- Baking potato 200g
- Soba noodles 80g dry
Vegetables
- Mushrooms 200g
- Onion 1
- Carrot 2
- Sweet potato mash 250g
- Baby spinach 150g
- Cucumber half
- Red onion half
- Spinach 100g
- Sweetcorn 60g
- Cherry tomatoes 10
- Edamame beans 100g
- Frozen peas 80g
- Avocado half
- Spring onion 2
Dairy & Eggs
- Oat milk 100ml
- Skyr 100g
- Semi-skimmed milk 100ml
- Ricotta 100g
- Light cream cheese 30g
- Peanut butter 1 tbsp
- Low-fat Greek yogurt 30g
- Coconut milk light 200ml
Extras & Condiments
- Banana 2
- Medjool dates 2
- Hemp seeds 1 tbsp
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
- Sesame seeds 1 tsp
- Vegetable stock 200ml
- Olive oil 1 tsp
- Paprika 1 tsp
- Garlic 2 cloves
- Parmesan 15g
- Rye crackers 3
- Cumin 1 tsp
- Mixed beans tinned 400g
- Chilli powder 1 tsp
- Curry paste 30g
- Walnuts 25g
- Dried blueberries 20g
- Reduced-sugar baked beans 200g
- Soy sauce 1 tbsp
- Ginger 1 tsp
- Hummus 60g
- Honey 1 tsp
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?
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 Sainsburys.