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 Wholegrain Weekly 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. 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
1,799 kcal102g protein207g carbs63g fat28g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person111g protein · 234g carbs per person
Breakfast477 kcal · 11g protein · 57g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 477 kcal, 11g protein, 57g carbs.
Recipe
Ingredients
- 60g quinoa
- 200ml light coconut milk
- 80g mango chunks
- ½ tsp cinnamon
- 1 tsp maple syrup
Method
- Put light coconut milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with quinoa, mango chunks, cinnamon and maple syrup.
Lunch614 kcal · 34g protein · 106g carbs · 15 min
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 614 kcal, 34g protein, 106g carbs.
Recipe
Ingredients
- 100g red lentils
- 1 carrot
- 1 onion
- 2 celery stalks
- 1 wholemeal roll
- 500ml vegetable stock
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop carrot, onion and celery into even pieces.
- Heat a large pan over medium heat and soften carrot, onion and celery for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
Dinner451 kcal · 49g protein · 47g carbs · 30 min
Tuna and Sweet Potato Fishcakes with Salad
Made with tinned tuna, sweet potato, spring onion. Ready in 30 min — 451 kcal, 49g protein, 47g carbs.
Recipe
Ingredients
- 1 standard tin of tuna, drained
- 1 medium sweet potato, cooked and mashed
- 2 spring onions
- 1 egg
- 2 generous handfuls mixed leaves (about 60g)
- 1 tbsp lemon dressing
Allergens in this meal: Eggs, Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Have the medium sweet potato, cooked and mashed ready, and leave it to cool if it is still warm.
- Drain the tuna, then mix it with the mashed potato, spring onions and the egg. Season to taste.
- Shape the mixture into evenly sized fishcakes. Cook in a lightly oiled non-stick pan for 3-4 minutes per side, until golden and hot through.
- Serve with mixed leaves and lemon dressing.
Snack257 kcal · 17g protein · 24g carbs · 5 min
Smoked Salmon with Cream Cheese Crackers
Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 257 kcal, 17g protein, 24g carbs.
Recipe
Ingredients
- 50g smoked salmon
- 30g light cream cheese
- 3 rye crackers
Allergens in this meal: Cereals containing gluten, Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rye crackers with smoked salmon and light cream cheese 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 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 8 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 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 macros and the weekly shopping list.
7-day meal plan
Monday
1799 kcal - 111g protein, 234g carbs, 42g fat, 37g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (477 kcal, 11g protein, 57g carbs, 21g fat, 7g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (614 kcal, 34g protein, 106g carbs, 3g fat, 19g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (451 kcal, 49g protein, 47g carbs, 9g fat, 6g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (257 kcal, 17g protein, 24g carbs, 9g fat, 5g fibre per person)
Tuesday
1799 kcal - 111g protein, 223g carbs, 54g fat, 28g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (490 kcal, 11g protein, 59g carbs, 22g fat, 8g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (395 kcal, 37g protein, 52g carbs, 7g fat, 8g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (768 kcal, 47g protein, 98g carbs, 22g fat, 10g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (146 kcal, 16g protein, 14g carbs, 3g fat, 2g fibre per person)
Wednesday
1805 kcal - 86g protein, 219g carbs, 65g fat, 21g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (456 kcal, 11g protein, 55g carbs, 20g fat, 7g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (455 kcal, 38g protein, 63g carbs, 7g fat, 3g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (675 kcal, 33g protein, 84g carbs, 22g fat, 8g fibre per person)
- Snack: Walnuts and Dried Blueberries (219 kcal, 4g protein, 17g carbs, 16g fat, 3g fibre per person)
Thursday
1799 kcal - 93g protein, 189g carbs, 74g fat, 25g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (371 kcal, 9g protein, 44g carbs, 16g fat, 6g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (461 kcal, 33g protein, 56g carbs, 13g fat, 6g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (623 kcal, 39g protein, 48g carbs, 30g fat, 7g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (344 kcal, 12g protein, 41g carbs, 15g fat, 6g fibre per person)
Friday
1802 kcal - 118g protein, 202g carbs, 59g fat, 29g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (474 kcal, 11g protein, 57g carbs, 21g fat, 7g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (584 kcal, 42g protein, 71g carbs, 17g fat, 8g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (496 kcal, 32g protein, 58g carbs, 14g fat, 13g fibre per person)
- Snack: Chocolate Protein Shake (248 kcal, 33g protein, 16g carbs, 7g fat, 1g fibre per person)
Saturday
1798 kcal - 108g protein, 207g carbs, 63g fat, 26g fibre- Breakfast: Ricotta Toast with Berries (344 kcal, 16g protein, 43g carbs, 12g fat, 6g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (530 kcal, 29g protein, 66g carbs, 16g fat, 4g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (661 kcal, 49g protein, 65g carbs, 26g fat, 6g fibre per person)
- Snack: Roasted Spiced Chickpeas (263 kcal, 14g protein, 33g carbs, 9g fat, 10g fibre per person)
Sunday
1791 kcal - 90g protein, 176g carbs, 84g fat, 27g fibre- Breakfast: Ricotta Toast with Berries (383 kcal, 18g protein, 49g carbs, 13g fat, 7g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (510 kcal, 35g protein, 44g carbs, 24g fat, 7g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (667 kcal, 31g protein, 65g carbs, 31g fat, 10g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (231 kcal, 6g protein, 18g carbs, 16g fat, 3g fibre per person)
Weekly shopping list
Protein
- Red lentils 100g
- Tinned tuna 150g
- Egg 6
- Smoked salmon 60g
- Cod fillet 190g
- Firm tofu 525g
- King prawns 170g
- Salmon fillet 450g
- Whey protein powder 30g
- Tinned mackerel in brine 120g
- Tinned chickpeas 180g
Carbs & Grains
- Quinoa 290g
- Wholemeal 1 roll
- Brown rice 330g
- Wholewheat noodles 140g
- Wholemeal pasta 160g
- Rolled oats 40g
- Wholemeal bread 6 slices
- Soba noodles 80g
- New potatoes 200g
Vegetables
- Carrot 1
- Onion 1
- Celery 2 stalks
- Sweet potato 410g
- Spring onion 6
- Mixed leaves 60g
- Broccoli 380g
- Baby spinach 280g
- mixed veg 190g
- Cucumber 1 (150g required)
- Red onion 1
- Pak choi 140g
- Green beans 100g
Dairy & Eggs
- Coconut milk light 3 x 400ml tins (938ml required)
- Light cream cheese 30g
- Low-fat Greek yogurt 160g
- Semi-skimmed milk 1 x 1L carton (293ml required)
- Ricotta cheese 190g
- Ricotta 100g
- Parmesan 15g
Fruit
- Mango chunks 380g
- mixed berries 85g
- Dried blueberries 19g
- berries 150g
- Raisins 19g
Herbs & Spices
- Cinnamon 2.5 tsp
- Paprika 1 tsp
- Garlic 10 cloves
- Ginger 1.75 tsp
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
Condiments & Oils
- Vegetable stock 1 cube (makes 500ml; 494ml required)
- Lemon dressing 30g
- Olive oil 3 tbsp
- Teriyaki sauce 45g
- Soy sauce 6.5 tbsp
- Sesame oil 1 tsp
- Peanut butter 23g
- Honey 1.5 tbsp
- Miso paste 2.75 tsp
Tins & Jars
- Reduced-sugar baked beans 200g
Extras
- Maple syrup 1.75 tbsp
- Rye 3 crackers
- Lemon 2
- Sesame seeds 2 tsp
- Lemon juice, optional to taste x2
- Walnuts 24g
- Chia seeds 4g
- Mixed nuts 30g
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 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 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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