Sainsbury's Pescatarian Wholegrain Weekly Anti-Inflammatory Plan — 1,800 kcal

Free printable pescatarian UK anti-inflammatory meal plan for Sainsbury's: 7 days at ~1,800 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketSainsbury's
Calorie target~1800 kcal/day
Weekly budget£40–55
Prep difficultyStandard (20–30 min/day)
Best forReducing inflammation with omega-3-rich, whole-food meals
DietPescatarian

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forReducing inflammation with omega-3-rich, whole-food meals
Calories~1800 kcal/day
Budget£40–55/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

Printable meal plan PDF

Sainsbury's Pescatarian Wholegrain Weekly Anti-Inflammatory Plan — 1,800 kcal

A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.

Supermarket: Sainsbury'sCalories: ~1800 kcal/dayBudget: £40–55Diet: Pescatarian

7-day meal plan

Monday

1800 kcal - 148g protein
  • Breakfast: Greek Yogurt with Mixed Berries (313 kcal, 26g protein)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (678 kcal, 52g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (548 kcal, 47g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (261 kcal, 23g protein)

Tuesday

1800 kcal - 88g protein
  • Breakfast: Greek Yogurt with Mixed Berries (366 kcal, 31g protein)
  • Lunch: Cannellini Bean and Tomato Soup (488 kcal, 24g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (580 kcal, 21g protein)
  • Snack: Oat Biscuits with Peanut Butter (366 kcal, 12g protein)

Wednesday

1800 kcal - 162g protein
  • Breakfast: Greek Yogurt with Mixed Berries (309 kcal, 26g protein)
  • Lunch: Smoked Salmon and Quinoa Salad (617 kcal, 46g protein)
  • Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (643 kcal, 64g protein)
  • Snack: Smoked Salmon on Cucumber Slices (231 kcal, 26g protein)

Thursday

1800 kcal - 121g protein
  • Breakfast: Greek Yogurt with Mixed Berries (325 kcal, 27g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (528 kcal, 27g protein)
  • Dinner: Baked Cod with New Potatoes and Green Beans (649 kcal, 60g protein)
  • Snack: Walnuts and Dried Blueberries (298 kcal, 7g protein)

Friday

1800 kcal - 113g protein
  • Breakfast: Greek Yogurt with Mixed Berries (332 kcal, 28g protein)
  • Lunch: Green Lentil and Halloumi Bowl (679 kcal, 42g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (540 kcal, 33g protein)
  • Snack: Carrot Sticks with Hummus (249 kcal, 10g protein)

Saturday

1800 kcal - 130g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (384 kcal, 12g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (480 kcal, 29g protein)
  • Dinner: Baked Cod and Chickpea Stew (588 kcal, 55g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (348 kcal, 34g protein)

Sunday

1800 kcal - 102g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (389 kcal, 12g protein)
  • Lunch: Baked Cod with Sweet Potato Wedges (584 kcal, 51g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (535 kcal, 27g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (292 kcal, 12g protein)

Weekly shopping list

Protein

  • Salmon fillet 195g
  • Eggs 4
  • Smoked salmon 80g
  • Red lentils 155g
  • Tuna steak 260g
  • Eggs 2 hard-boiled
  • Cod fillet 270g
  • Green lentils 140g cooked
  • Firm tofu 215g
  • Tinned chickpeas 240g
  • Green lentils tinned 245g

Carbs & Grains

  • New potatoes 260g
  • Wholemeal roll 1
  • Oat biscuits 6
  • Brown rice 115g dry
  • Wholemeal bread 3 slices
  • Low-sugar granola 35g
  • Rolled oats 60g

Vegetables

  • Spinach 80g
  • Cherry tomatoes 10
  • Tinned tomatoes 600g
  • Onion 2
  • Cucumber 3/4
  • Asparagus 195g
  • Cucumber 1
  • Carrot 3
  • Sweet potato 245g
  • Mushrooms 245g
  • Sweet potato mash 300g

Dairy & Eggs

  • Low-fat Greek yogurt 260g
  • Light cream cheese 40g
  • Butternut squash 600g
  • Peanut butter 1.5 tbsp
  • Halloumi 110g
  • Semi-skimmed milk 240ml

Extras & Condiments

  • Frozen mixed berries 130g
  • Honey 1.25 tsp
  • Green beans 130g
  • Lemon 1
  • Olive oil 1.25 tsp
  • Reduced-fat feta 80g
  • Mixed herbs 1.25 tsp
  • Rye crackers 4
  • Cannellini beans tinned 310g
  • Garlic 5 cloves
  • Vegetable stock 310ml
  • Basil
  • Quinoa 105g dry
  • Dill 1.25 tsp
  • Lemon juice
  • Mixed leaves 75g
  • Soy sauce 1.25 tbsp
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Parsley
  • Walnuts 35g
  • Dried blueberries 25g
  • Pomegranate seeds 40g
  • Lemon dressing 20g
  • Reduced-sugar baked beans 280g
  • Hummus 85g
  • Bran Flakes 55g
  • Roasted mixed veg 180g
  • Tahini 25g
  • Sesame seeds 1.25 tsp
  • Paprika 1.25 tsp
  • Parsley fresh
  • Chia seeds 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal148g protein
Breakfast313 kcal · 26g protein · 3 min

Greek Yogurt with Mixed Berries

Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 313 kcal, 26g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 260g, Frozen mixed berries 130g, Honey 1.25 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch678 kcal · 52g protein · 20 min

Salmon Fillet with New Potatoes and Green Beans

Made with salmon fillet, new potatoes, green beans. Ready in 20 min — 678 kcal, 52g protein.

Recipe
  1. Prepare the ingredients: Salmon fillet 195g, New potatoes 260g, Green beans 130g, Lemon 1, Olive oil 1.25 tsp.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Dinner548 kcal · 47g protein · 12 min

Three-Egg Omelette with Feta and Vegetables

Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 548 kcal, 47g protein.

Recipe
  1. Prepare the ingredients: Eggs 4, Reduced-fat feta 80g, Spinach 80g, Cherry tomatoes 10, Olive oil 1.25 tsp, Mixed herbs 1.25 tsp, Wholemeal roll 1.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Snack261 kcal · 23g protein · 5 min

Smoked Salmon with Cream Cheese Crackers

Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 261 kcal, 23g protein.

Recipe
  1. Lay out the ingredients: Smoked salmon 80g, Light cream cheese 40g, Rye crackers 4.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £40–55/week for one person from Sainsbury's.

Protein

  • Salmon fillet 195g
  • Eggs 4
  • Smoked salmon 80g
  • Red lentils 155g
  • Tuna steak 260g
  • Eggs 2 hard-boiled
  • Cod fillet 270g
  • Green lentils 140g cooked
  • Firm tofu 215g
  • Tinned chickpeas 240g
  • Green lentils tinned 245g

Carbs & Grains

  • New potatoes 260g
  • Wholemeal roll 1
  • Oat biscuits 6
  • Brown rice 115g dry
  • Wholemeal bread 3 slices
  • Low-sugar granola 35g
  • Rolled oats 60g

Vegetables

  • Spinach 80g
  • Cherry tomatoes 10
  • Tinned tomatoes 600g
  • Onion 2
  • Cucumber 3/4
  • Asparagus 195g
  • Cucumber 1
  • Carrot 3
  • Sweet potato 245g
  • Mushrooms 245g
  • Sweet potato mash 300g

Dairy & Eggs

  • Low-fat Greek yogurt 260g
  • Light cream cheese 40g
  • Butternut squash 600g
  • Peanut butter 1.5 tbsp
  • Halloumi 110g
  • Semi-skimmed milk 240ml

Extras & Condiments

  • Frozen mixed berries 130g
  • Honey 1.25 tsp
  • Green beans 130g
  • Lemon 1
  • Olive oil 1.25 tsp
  • Reduced-fat feta 80g
  • Mixed herbs 1.25 tsp
  • Rye crackers 4
  • Cannellini beans tinned 310g
  • Garlic 5 cloves
  • Vegetable stock 310ml
  • Basil
  • Quinoa 105g dry
  • Dill 1.25 tsp
  • Lemon juice
  • Mixed leaves 75g
  • Soy sauce 1.25 tbsp
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Parsley
  • Walnuts 35g
  • Dried blueberries 25g
  • Pomegranate seeds 40g
  • Lemon dressing 20g
  • Reduced-sugar baked beans 280g
  • Hummus 85g
  • Bran Flakes 55g
  • Roasted mixed veg 180g
  • Tahini 25g
  • Sesame seeds 1.25 tsp
  • Paprika 1.25 tsp
  • Parsley fresh
  • Chia seeds 1.25 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

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 Sainsbury's 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.

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 the full 7-day meal plan and includes the weekly shopping list.

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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