What this plan is for
A Sainsbury's endurance & running plan at 2,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Sainsbury's Recovery Endurance Athlete Plan — 2,500 kcal
Fuelling running and endurance training with higher-carb meals. This 7-day plan targets 2,500 kcal/day and averages 153g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for roughly £40–55/week. Both protein and carbohydrate run high in this plan — it is built for training performance and recovery, not calorie restriction, so there is no need to trade one macro off against the other.
Your week at a glance
1 personPlan summary
SupermarketSainsbury's
GoalEndurance & Running
Weekly cost£40–55 estimate
Daily average across the 7 days
2,498 kcal153g protein254g carbs98g fat37g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2523 kcal per person155g protein · 234g carbs per person
Breakfast547 kcal · 13g protein · 65g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 547 kcal, 13g protein, 65g carbs.
Recipe
Ingredients
- 70g quinoa
- 225ml light coconut milk
- 90g mango chunks
- ½ tsp cinnamon
- 1¼ 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.
Lunch612 kcal · 30g protein · 24g carbs · 15 min
Grilled Halloumi and Roasted Vegetable Salad
Made with halloumi, courgette, red pepper. Ready in 15 min — 612 kcal, 30g protein, 24g carbs.
Recipe
Ingredients
- 125g halloumi
- 1 courgette
- 1 red pepper
- 2 generous handfuls mixed leaves (about 70g)
- 1¼ tbsp olive oil
- 1¼ tsp balsamic glaze
Allergens in this meal: Milk, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Cook the halloumi in a dry non-stick pan for 2-3 minutes per side, until golden.
- Heat the oven to 200°C (180°C fan). Cut courgette and red pepper into even pieces and roast for 25-30 minutes, until tender and lightly browned, then leave to cool slightly.
- Arrange halloumi, courgette, red pepper and mixed leaves in a bowl and finish with olive oil and balsamic glaze.
Dinner943 kcal · 67g protein · 95g carbs · 20 min
Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg
Made with lean sirloin steak, brown rice, courgette. Ready in 20 min — 943 kcal, 67g protein, 95g carbs.
Recipe
Ingredients
- 250g lean sirloin steak
- 100g brown rice (dry weight)
- 1 courgette
- 1 red pepper
- 1¼ tbsp olive oil
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the lean sirloin steak in a non-stick pan over medium heat until cooked through. Meanwhile roast courgette and red pepper at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Fold the cooked rice through the pan, stir in olive oil, and heat through before serving.
Snack259 kcal · 27g protein · 34g carbs · 5 min
Tuna on Rye Crackers
Made with tinned tuna in spring water, rye crackers, lemon juice. Ready in 5 min — 259 kcal, 27g protein, 34g carbs.
Recipe
Ingredients
- ¾ of a 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.
Snack162 kcal · 18g protein · 16g carbs · 2 min
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 162 kcal, 18g protein, 16g carbs.
Recipe
Ingredients
- 175g low-fat Greek yogurt
- 90g frozen mixed berries
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt in a bowl.
- Top with frozen mixed berries.
- Eat straight away, or cover and chill for later the same day.
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.
0 of 80 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 9 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.
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.
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 2,500 kcal per day | Higher targets leave more room for training fuel, snacks and larger carbohydrate portions. |
| 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 Recovery Endurance Athlete Plan — 2,500 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
2523 kcal - 155g protein, 234g carbs, 105g fat, 31g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (547 kcal, 13g protein, 65g carbs, 24g fat, 8g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (612 kcal, 30g protein, 24g carbs, 43g fat, 7g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (943 kcal, 67g protein, 95g carbs, 33g fat, 7g fibre per person)
- Snack: Tuna on Rye Crackers (259 kcal, 27g protein, 34g carbs, 1g fat, 7g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (162 kcal, 18g protein, 16g carbs, 4g fat, 2g fibre per person)
Tuesday
2498 kcal - 141g protein, 279g carbs, 92g fat, 34g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (534 kcal, 12g protein, 64g carbs, 24g fat, 8g fibre per person)
- Lunch: Chicken and Orzo Soup (586 kcal, 53g protein, 78g carbs, 6g fat, 8g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (691 kcal, 56g protein, 76g carbs, 20g fat, 11g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (421 kcal, 9g protein, 47g carbs, 22g fat, 4g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (266 kcal, 11g protein, 14g carbs, 20g fat, 3g fibre per person)
Wednesday
2500 kcal - 141g protein, 262g carbs, 101g fat, 42g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (532 kcal, 12g protein, 63g carbs, 23g fat, 8g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (575 kcal, 40g protein, 49g carbs, 27g fat, 8g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (1028 kcal, 65g protein, 112g carbs, 35g fat, 9g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (200 kcal, 18g protein, 15g carbs, 9g fat, 9g fibre per person)
- Snack: Carrot Sticks with Hummus (165 kcal, 6g protein, 23g carbs, 7g fat, 8g fibre per person)
Thursday
2513 kcal - 169g protein, 222g carbs, 105g fat, 37g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (570 kcal, 13g protein, 68g carbs, 25g fat, 9g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (635 kcal, 31g protein, 24g carbs, 45g fat, 7g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (857 kcal, 71g protein, 92g carbs, 24g fat, 15g fibre per person)
- Snack: Chocolate Protein Shake (299 kcal, 40g protein, 20g carbs, 8g fat, 1g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (152 kcal, 14g protein, 18g carbs, 3g fat, 5g fibre per person)
Friday
2502 kcal - 170g protein, 216g carbs, 108g fat, 35g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (627 kcal, 15g protein, 75g carbs, 28g fat, 10g fibre per person)
- Lunch: King Prawn and Avocado Salad (346 kcal, 40g protein, 12g carbs, 17g fat, 10g fibre per person)
- Dinner: Tofu Pad Thai (979 kcal, 62g protein, 106g carbs, 36g fat, 11g fibre per person)
- Snack: Walnuts and Dried Blueberries (294 kcal, 5g protein, 23g carbs, 21g fat, 4g fibre per person)
- Snack: Sliced Cooked Chicken Breast (256 kcal, 48g protein, 0g carbs, 6g fat, 0g fibre per person)
Saturday
2452 kcal - 140g protein, 265g carbs, 100g fat, 37g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (559 kcal, 31g protein, 68g carbs, 18g fat, 5g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (555 kcal, 38g protein, 47g carbs, 26g fat, 7g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (644 kcal, 51g protein, 71g carbs, 21g fat, 11g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (479 kcal, 16g protein, 57g carbs, 21g fat, 9g fibre per person)
- Snack: Apple with Walnuts (215 kcal, 4g protein, 22g carbs, 14g fat, 5g fibre per person)
Sunday
2501 kcal - 152g protein, 298g carbs, 78g fat, 42g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (556 kcal, 30g protein, 68g carbs, 18g fat, 5g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (351 kcal, 41g protein, 18g carbs, 11g fat, 4g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (1163 kcal, 48g protein, 167g carbs, 37g fat, 29g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (263 kcal, 19g protein, 31g carbs, 7g fat, 3g fibre per person)
- Snack: Lean Beef Jerky (168 kcal, 14g protein, 14g carbs, 5g fat, 1g fibre per person)
Weekly shopping list
Protein
- Lean sirloin steak 250g
- Tinned tuna in spring water 90g
- Chicken breast 825g
- King prawns 420g
- Salmon fillet 330g
- Whey protein powder 35g
- Firm tofu 260g
- Eggs 4
- Pork tenderloin 220g
- Turkey mince lean 190g
- Tinned chickpeas 410g
- Lean beef jerky 45g
Carbs & Grains
- Quinoa 350g
- Brown rice 290g
- Orzo pasta 70g
- Wholemeal pasta 100g
- Oat 5 biscuits
- New potatoes 440g
- White potatoes 300g
- Rice noodles 110g
- Sourdough bread 4 slices
- Rolled oats 55g
- Low-sugar granola 35g
Vegetables
- Courgette 4
- Red pepper 4
- Mixed leaves 250g
- Carrot 500g
- Celery 3 stalks
- Celery 3 sticks
- Onion 3
- Cherry tomatoes 2 x 300g packs (396g required)
- Green beans 220g
- Tinned tomatoes 2 x 400g tins (423g required)
- edamame beans 170g
- Broccoli 180g
- Cucumber 1 (75g required)
- Avocado 1
- Spring onion 6
- Mushrooms 320g
- Sweet potato 220g
- Romaine lettuce 40g
- Baby spinach 160g
Dairy & Eggs
- Coconut milk light 4 x 400ml tins (1585ml required)
- Halloumi 240g
- Low-fat Greek yogurt 440g
- Semi-skimmed milk 1 x 1L carton (353ml required)
Fruit
- Mango chunks 470g
- mixed berries 90g
- Dried blueberries 30g
- Apple 2
Herbs & Spices
- Cinnamon 1 tbsp
- Parsley, optional to taste x3
- Garlic 15 cloves
- Basil, optional to taste
- Chilli flakes, optional to taste
- Dill 1.25 tsp
- Rosemary 1.25 tsp
Condiments & Oils
- Olive oil 8.25 tbsp
- Chicken stock 675ml
- Peanut butter 50g
- Curry paste 65g
- Hummus 70g
- Lemon dressing 19g
- Tamari 2.75 tbsp
- Honey 1.5 tbsp
- Hoisin sauce 20g
Extras
- Maple syrup 2 tbsp
- Balsamic glaze 2.5 tsp
- Rye 5 crackers
- Lemon juice 1.25 tsp
- Pumpkin seeds 35g
- Dark chocolate chips 17g
- Lemon 2
- Sea salt, optional to taste
- Beansprouts 130g
- Lime juice, optional to taste
- Peanuts 30g
- Walnuts 55g
- Chia seeds 6g
- Sesame seeds 1 tsp
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.
- 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
- Add a post-workout combination of fast carbs and protein (banana and whey, or chocolate milk) after harder sessions
- Use an extra portion of chicken, fish or tofu on higher-training days rather than cutting carbs to make room
- Greek yogurt with fruit and granola covers both protein and carb needs in one snack
🥦 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 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 153g 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 both protein and carbs are set high together, rather than trading one off against the other.
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?
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 beginners?
Yes. Recipes are rated Standard (20–30 min/day) and use ingredients available at Sainsbury's — no specialist equipment or advanced technique is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.