Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
Printable meal plan PDF
Sainsbury's 3,000 Calorie Endurance Plan — 3,000 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.
Supermarket: Sainsbury'sCalories: ~3000 kcal/dayBudget: £50–70Diet: All diets
7-day meal plan
Monday
3000 kcal - 128g protein
Breakfast: Banana and Peanut Butter Porridge (714 kcal, 25g protein)
Lunch: Lentil and Roasted Vegetable Soup (572 kcal, 25g protein)
Dinner: Red Lentil Dahl with Brown Rice (714 kcal, 32g protein)
Snack: Low-Fat Greek Yogurt with Berries (286 kcal, 25g protein)
Snack: Oat Biscuits with Peanut Butter (381 kcal, 13g protein)
Snack: Apple with Walnuts (333 kcal, 8g protein)
Tuesday
3000 kcal - 211g protein
Breakfast: Banana and Peanut Butter Porridge (611 kcal, 22g protein)
Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (692 kcal, 65g protein)
Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (801 kcal, 62g protein)
Snack: Sardines on Rye Crackers (299 kcal, 27g protein)
Snack: Smoked Salmon on Cucumber Slices (244 kcal, 27g protein)
Snack: Dark Chocolate and Almonds (353 kcal, 8g protein)
Wednesday
3000 kcal - 160g protein
Breakfast: Banana and Peanut Butter Porridge (655 kcal, 23g protein)
Lunch: Grilled Chicken and Chickpea Power Salad (714 kcal, 64g protein)
Dinner: Mushroom and Pea Brown Rice Risotto (684 kcal, 26g protein)
Snack: Light Mozzarella and Tomato (277 kcal, 23g protein)
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 Sainsbury's and typically costs £50–70 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?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
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.
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 the full 7-day meal plan and includes the weekly shopping list.
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.
