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 106g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for an estimated £50–85/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.
Plan summary
Individual days vary around these figures.
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Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks.
Recipe
Ingredients
- 50g quinoa
- 175ml light coconut milk
- 70g mango chunks
- ½ tsp cinnamon
- 1 tsp maple syrup
Method
- Rinse the quinoa in a sieve, then put it in a small saucepan with the light coconut milk and cinnamon.
- Bring to a gentle simmer and cook for 15-20 minutes, stirring often, until the quinoa is tender and creamy. Add a splash of water if it gets too thick.
- Spoon into a bowl, top with the mango chunks and drizzle over the maple syrup.
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion.
Recipe
Ingredients
- 90g red lentils
- 1 carrot
- 1 onion
- 2 celery stalks
- 1 wholemeal roll
- 450ml 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.
Smoked Haddock and Potato Bake
Made with smoked haddock fillet, white potatoes, semi-skimmed milk.
Recipe
Ingredients
- 150g smoked haddock fillet
- 225g white potatoes
- 125ml semi-skimmed milk
- 1 onion
- 30g reduced-fat cheddar
- parsley fresh, to taste
Allergens in this meal: Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Boil the white potatoes in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the smoked haddock fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add onion and cook until tender.
- Slice the cooked white potatoes. Stir semi-skimmed milk and parsley fresh into the pan and season to taste. Tip the filling into an ovenproof dish and arrange the potato evenly over the top. Scatter reduced-fat cheddar evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Smoked Salmon with Cream Cheese Crackers
Made with smoked salmon, light cream cheese, rye crackers.
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
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Estimated cost: £50–85/week for 1 person from Sainsbury's. Calories and macros remain per person, while shopping quantities are scaled for the household.
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- 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.
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.
The Assumptions Behind This Plan
Every plan is built on four decisions. If one of them does not match your week, that is the part to change - the swaps below cover the common cases.
| 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 | £50–85/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. |
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.
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 is estimated at £50–85 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 106g 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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