Sainsbury's Recovery Endurance Athlete Plan — 2,500 kcal
Free 7-day endurance & running meal plan for Sainsburys. Targets ~2500 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 380 kcal, 28g protein.
Hummus and Roasted Vegetable Pitta
Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 380 kcal, 14g protein.
Lean Beef and Sweet Potato Stew
Made with lean stewing beef, sweet potato, tinned tomatoes. Ready in 45 min — 540 kcal, 44g protein.
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 200 kcal, 10g protein.
Prawn Cocktail in Lettuce Cups
Made with king prawns, light mayo, lemon juice. Ready in 8 min — 160 kcal, 18g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
- Eggs 2
- Lean stewing beef 200g
- Beef stock 300ml
- King prawns 120g
- Turkey mince lean 200g
- Chicken breast 180g
- Tuna steak 200g
- Green lentils 100g cooked
Carbs & Grains
- Wholemeal bread 2 slices
- Oatcakes 3
- Brown rice 90g dry
- Rice cakes 3
- Rolled oats 60g
Vegetables
- Baby spinach 50g
- Mushrooms 100g
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 30g
- Sweet potato 250g
- Tinned tomatoes 400g
- Onion 1
- Carrot 2
- Romaine lettuce leaves 4
- Spring onion 2
- Cherry tomatoes 10
- Asparagus 150g
- Pea protein powder 30g
- Cucumber 60g
- Celery sticks 4
- Edamame beans 80g
Dairy & Eggs
- Low-fat Greek yogurt 150g
- Cottage cheese 100g
- Oat milk 250ml
- Semi-skimmed milk 150ml
- Halloumi 80g
- Almond butter 1 tbsp
- Peanut butter 1 tbsp
Extras & Condiments
- Olive oil 1 tsp
- Hummus 80g
- Garlic 3 cloves
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Light mayo 15g
- Lemon juice
- Mixed leaves 80g
- Balsamic dressing 15g
- Frozen berries 60g
- Honey 1 tsp
- Soy sauce 1 tbsp
- Ginger 1 tsp
- Sesame oil 1 tsp
- Rye crackers 4
- Curry powder 2 tsp
- Thyme 1 tsp
- Raisins 20g
- Banana half
- Apple 1 grated
- Cinnamon 0.5 tsp
- Pomegranate seeds 30g
- Reduced-fat feta 60g
- Garam masala 2 tsp
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)
🥦 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 Sainsburys 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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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.
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.