Fuelling running and endurance training with higher-carb meals. This 7-day plan targets 2,500 kcal/day and averages 155g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for an estimated £70–115/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
2499 kcal per person165g protein · 250g carbs per person
Breakfast285 kcal · 13g protein · 34g carbs · 3 min
Kefir with Berries and Chia Seeds
Made with plain kefir, frozen mixed berries, chia seeds.
Recipe
Ingredients
250ml plain kefir
125g frozen mixed berries
1¼ tbsp chia seeds
1¼ tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
Stir plain kefir and chia seeds together in a lidded jar or container.
Stir well, cover and chill for at least 4 hours or overnight.
Stir again before eating, then add frozen mixed berries and honey. Loosen with a splash of plain kefir if needed.
Lunch612 kcal · 46g protein · 84g carbs · 20 min
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper.
Recipe
Ingredients
250g cottage cheese
1 courgette, roasted
1 red pepper, roasted
10 cherry tomatoes
1¼ tsp mixed herbs
1 wholemeal pitta
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
Warm the roasted courgette and roasted red pepper through, or use them cold. Halve the cherry tomatoes.
Put the vegetables in a bowl, top with the cottage cheese and sprinkle over the mixed herbs.
Toast the wholemeal pitta, cut it into strips and serve alongside.
Dinner1058 kcal · 67g protein · 82g carbs · 20 min
Salmon and Wholemeal Pasta with Spinach
Made with salmon fillet, wholemeal pasta, baby spinach.
Recipe
Ingredients
225g salmon fillet
125g wholemeal pasta (dry weight)
4 generous handfuls baby spinach (about 125g)
lemon juice, to taste
3 garlic cloves
1¼ tbsp olive oil
Allergens in this meal: Cereals containing gluten, Fish. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
Cook the pasta according to its packet instructions, then drain if needed.
Meanwhile, cook the salmon fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add baby spinach and garlic and cook until tender.
Fold the cooked pasta through the pan, stir in olive oil and lemon juice, to taste, and heat through before serving.
Snack257 kcal · 11g protein · 11g carbs · 3 min
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks.
Recipe
Ingredients
2½ tbsp peanut butter
5 celery sticks
Allergens in this meal: Celery, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion celery sticks as needed.
Combine peanut butter and celery sticks in a bowl or lidded container.
Snack287 kcal · 28g protein · 39g carbs · 5 min
Tuna on Rye Crackers
Made with tinned tuna in spring water, rye crackers, lemon juice.
Recipe
Ingredients
1 standard tin of tuna, drained
5 rye crackers
1¼ tsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish. Worked out from generic ingredient names — always read the product label.
Method
Drain tuna.
Top rye crackers with tuna and lemon juice and serve.
Estimated cost: £70–115/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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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 12 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 12 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
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 Kefir with Berries and Chia Seeds for quick breakfasts.
Cook and portion five lunches of Cottage Cheese and Roasted Vegetable Bowl.
Batch cook Salmon and Wholemeal Pasta with Spinach and Mushroom and Pea Brown Rice Risotto as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Peanut Butter with Celery Sticks, Tuna on Rye Crackers, Oat Biscuits with Peanut Butter, Mini Protein Overnight Oats, Banana and Almonds, Walnuts and Dried Blueberries, Turkey Breast Slices with Rye Crackers, Hard-Boiled Eggs, Skyr High-Protein Yogurt, and Pea Protein Green Smoothie.
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.
Nectar Prices regularly apply to meat and dairy staples.
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
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)
💪 Increase protein
Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 Make it vegetarian
Replace chicken with Quorn fillets or diced firm tofu
Swap beef mince for tinned green lentils or plant-based mince
Use halloumi or feta instead of meat in lunch salads
Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this endurance & running plan cost per week?
This plan is designed for Sainsbury's and is estimated at £70–115 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 155g of protein per day across the week, based on the meals actually selected — well above general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic endurance & running plan?
Plenty of endurance & running plans share the same 2,500 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 endurance & running 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 2,500 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 beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Sainsbury's — no specialist equipment or advanced technique is needed.
