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 105g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for an estimated £35–60/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.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1795 kcal per person98g protein · 189g carbs per person
Breakfast408 kcal · 26g protein · 49g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk.
Recipe
Ingredients
60g wholemeal flour
2 eggs
100ml semi-skimmed milk
70g 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.
Lunch540 kcal · 30g protein · 57g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg.
Recipe
Ingredients
125g firm tofu
60g brown rice (dry weight)
100g 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.
Arrange firm tofu, the cooked brown rice, roasted mixed veg and sesame seeds in a bowl and finish with tahini and lemon juice, to taste.
Dinner527 kcal · 27g protein · 64g carbs · 15 min
Egg Fried Brown Rice with Frozen Vegetables
Made with eggs, brown rice, frozen mixed veg.
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.
Snack320 kcal · 15g protein · 19g carbs · 5 min
Smoked Mackerel Pâté on Oatcakes
Made with smoked mackerel fillet, light cream cheese, lemon juice.
Recipe
Ingredients
50g smoked mackerel fillet
15g light cream cheese
¾ tsp lemon juice
2 oatcakes
Allergens in this meal: Cereals containing gluten, Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
Peel the skin off the smoked mackerel fillet and flake the fish into a bowl.
Mash it with the light cream cheese and lemon juice until fairly smooth, then season to taste.
Estimated cost: £35–60/week for 1 person from Sainsbury's. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Herbs & Spices
Condiments & Oils
Extras
Sponsored #ad - container setup
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
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
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: Smoked Mackerel Pâté on Oatcakes, Hard-Boiled Eggs, Pea Protein Green Smoothie, Apple with Walnuts, and Smoked Salmon on Cucumber Slices.
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.
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 is estimated at £35–60 per week for one person at typical UK prices, 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 105g 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.
