Sainsbury's Balanced Plate Weekly Endurance Athlete Plan — 3,000 kcal

Free printable UK endurance & running meal plan for Sainsbury's: 7 days at ~3,000 kcal/day, £50–70/week estimate, macros and shopping list.

SupermarketSainsbury's
Calorie target~3000 kcal/day
Weekly budget£50–70
Prep difficultyStandard (20–30 min/day)
Best forFuelling running and endurance training with higher-carb meals
DietAll diets

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forFuelling running and endurance training with higher-carb meals
Calories~3000 kcal/day
Budget£50–70/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

Export This Meal Plan as a PDF

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 Balanced Plate Weekly Endurance Athlete 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 - 214g protein
  • Breakfast: Egg White Omelette with Peppers (371 kcal, 48g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (661 kcal, 39g protein)
  • Dinner: Turkey Mince Bolognese with Wholemeal Pasta (936 kcal, 77g protein)
  • Snack: Dark Chocolate and Almonds (419 kcal, 10g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (323 kcal, 29g protein)
  • Snack: Carrot Sticks with Hummus (290 kcal, 11g protein)

Tuesday

3000 kcal - 254g protein
  • Breakfast: Egg White Omelette with Peppers (399 kcal, 52g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (624 kcal, 42g protein)
  • Dinner: King Prawn Egg Fried Brown Rice (832 kcal, 66g protein)
  • Snack: Apple and Peanut Butter (382 kcal, 10g protein)
  • Snack: Skyr High-Protein Yogurt (260 kcal, 35g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (503 kcal, 49g protein)

Wednesday

3000 kcal - 288g protein
  • Breakfast: Egg White Omelette with Peppers (383 kcal, 50g protein)
  • Lunch: Baked Salmon and Quinoa Power Bowl (867 kcal, 70g protein)
  • Dinner: Chicken and Mushroom Wholemeal Pasta (933 kcal, 80g protein)
  • Snack: Cottage Cheese with Cucumber (217 kcal, 30g protein)
  • Snack: Apple with Walnuts (350 kcal, 8g protein)
  • Snack: Sliced Cooked Chicken Breast (250 kcal, 50g protein)

Thursday

3000 kcal - 195g protein
  • Breakfast: Egg White Omelette with Peppers (381 kcal, 50g protein)
  • Lunch: Baked Falafel and Salad Pitta (746 kcal, 27g protein)
  • Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (829 kcal, 83g protein)
  • Snack: Almonds and Dried Cranberries (381 kcal, 12g protein)
  • Snack: Dark Chocolate and Almonds (431 kcal, 10g protein)
  • Snack: Tzatziki with Vegetable Dippers (232 kcal, 13g protein)

Friday

3000 kcal - 177g protein
  • Breakfast: Egg White Omelette with Peppers (371 kcal, 48g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (774 kcal, 35g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (677 kcal, 58g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (371 kcal, 13g protein)
  • Snack: Apple and Peanut Butter (355 kcal, 10g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (452 kcal, 13g protein)

Saturday

3000 kcal - 197g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (737 kcal, 55g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (651 kcal, 24g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (771 kcal, 34g protein)
  • Snack: Carrot Sticks with Hummus (309 kcal, 12g protein)
  • Snack: Cottage Cheese with Cucumber (223 kcal, 31g protein)
  • Snack: Turkey Breast Slices with Rye Crackers (309 kcal, 41g protein)

Sunday

3000 kcal - 222g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (589 kcal, 44g protein)
  • Lunch: Lean Beef and Roasted Sweet Potato Salad (685 kcal, 55g protein)
  • Dinner: Chicken and Lentil One-Pot Stew (712 kcal, 68g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (397 kcal, 38g protein)
  • Snack: Almonds and Dried Cranberries (315 kcal, 10g protein)
  • Snack: Walnuts and Dried Blueberries (302 kcal, 7g protein)

Weekly shopping list

Protein

  • Egg whites 10
  • Firm tofu 290g
  • Turkey mince lean 320g
  • Smoked salmon 95g
  • Eggs 5
  • King prawns 350g
  • Salmon fillet 250g
  • Chicken breast 300g
  • Chicken breast 200g cooked
  • Tuna steak 330g
  • Red lentils 205g
  • Turkey breast slices 135g
  • Lean beef strips 220g
  • Chicken thighs 300g
  • Green lentils 135g

Carbs & Grains

  • Wholewheat noodles 130g dry
  • Wholemeal pasta 145g dry
  • Brown rice 155g dry
  • Low-sugar granola 50g
  • Wholemeal pitta 2
  • Wholemeal roll 2
  • Rice cakes 3
  • Wholemeal flour 85g

Vegetables

  • Mixed peppers 160g
  • Onion 3/4
  • Broccoli 160g
  • Tinned tomatoes 650g
  • Onion 2
  • Carrot 3
  • Courgette 2
  • Red pepper 2
  • Frozen peas 140g
  • Baby spinach 100g
  • Cucumber 85g
  • Mushrooms 330g
  • Cucumber 3/4
  • Tomato 2
  • Asparagus 250g
  • Cucumber half grated
  • Celery sticks 3
  • Spinach 95g
  • Cherry tomatoes 13
  • Courgette 2 roasted
  • Red pepper 2 roasted
  • Sweet potato 270g
  • Red onion 3/4

Dairy & Eggs

  • Light cream cheese 50g
  • Peanut butter 1.75 tbsp
  • Skyr 260g
  • Low-fat Greek yogurt 260g
  • Cottage cheese 250g
  • Halloumi 160g
  • Oat milk 170ml

Extras & Condiments

  • Olive oil spray
  • Mixed herbs 1.5 tsp
  • Soy sauce 3.25 tbsp
  • Ginger 1.5 tsp
  • Garlic 3 cloves
  • Dark chocolate 70% 50g
  • Almonds 30g
  • Rye crackers 5
  • Hummus 95g
  • Olive oil 1.75 tsp
  • Mixed leaves 105g
  • Sesame oil 1.75 tsp
  • Apple 2
  • Honey 1.75 tsp
  • Quinoa 135g dry
  • Lemon dressing 25g
  • Pumpkin seeds 15g
  • Low-fat crème fraîche 85g
  • Thyme 1.75 tsp
  • Walnuts 35g
  • Falafel 7 baked
  • Lemon juice
  • Dried cranberries 35g
  • Garlic clove 3/4
  • Dill 1.75 tsp
  • Balsamic glaze 1.5 tsp
  • Reduced-fat feta 95g
  • Dark chocolate chips 25g
  • Banana 2
  • Whey protein powder 45g
  • Frozen berries 105g
  • Garam masala 3.5 tsp
  • Mustard 1.75 tsp
  • Balsamic dressing 20g
  • Paprika 2.75 tsp
  • Dried blueberries 25g

Your 7-Day Meal Plan

Monday

3000 kcal214g protein
Breakfast371 kcal · 48g protein · 10 min

Egg White Omelette with Peppers

Made with egg whites, mixed peppers, onion. Ready in 10 min — 371 kcal, 48g protein.

Recipe
  1. Prepare the ingredients: Egg whites 10, Mixed peppers 160g, Onion 3/4, Olive oil spray, Mixed herbs 1.5 tsp.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Lunch661 kcal · 39g protein · 15 min

Tofu and Noodle Stir-Fry with Soy

Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 661 kcal, 39g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 290g, Wholewheat noodles 130g dry, Broccoli 160g, Soy sauce 3.25 tbsp, Ginger 1.5 tsp, Garlic 3 cloves.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner936 kcal · 77g protein · 25 min

Turkey Mince Bolognese with Wholemeal Pasta

Made with turkey mince lean, wholemeal pasta, tinned tomatoes. Ready in 25 min — 936 kcal, 77g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Turkey mince lean 320g, Wholemeal pasta 145g dry, Tinned tomatoes 650g, Onion 2, Garlic 5 cloves, Mixed herbs 1.5 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack419 kcal · 10g protein · 1 min

Dark Chocolate and Almonds

Made with dark chocolate, almonds. Ready in 1 min — 419 kcal, 10g protein.

Recipe
  1. Lay out the ingredients: Dark chocolate 70% 50g, Almonds 30g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack323 kcal · 29g protein · 5 min

Smoked Salmon with Cream Cheese Crackers

Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 323 kcal, 29g protein.

Recipe
  1. Lay out the ingredients: Smoked salmon 95g, Light cream cheese 50g, Rye crackers 5.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack290 kcal · 11g protein · 5 min

Carrot Sticks with Hummus

Made with carrot, hummus. Ready in 5 min — 290 kcal, 11g protein.

Recipe
  1. Lay out the ingredients: Carrot 3, Hummus 95g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £50–70/week for one person from Sainsbury's.

Protein

  • Egg whites 10
  • Firm tofu 290g
  • Turkey mince lean 320g
  • Smoked salmon 95g
  • Eggs 5
  • King prawns 350g
  • Salmon fillet 250g
  • Chicken breast 300g
  • Chicken breast 200g cooked
  • Tuna steak 330g
  • Red lentils 205g
  • Turkey breast slices 135g
  • Lean beef strips 220g
  • Chicken thighs 300g
  • Green lentils 135g

Carbs & Grains

  • Wholewheat noodles 130g dry
  • Wholemeal pasta 145g dry
  • Brown rice 155g dry
  • Low-sugar granola 50g
  • Wholemeal pitta 2
  • Wholemeal roll 2
  • Rice cakes 3
  • Wholemeal flour 85g

Vegetables

  • Mixed peppers 160g
  • Onion 3/4
  • Broccoli 160g
  • Tinned tomatoes 650g
  • Onion 2
  • Carrot 3
  • Courgette 2
  • Red pepper 2
  • Frozen peas 140g
  • Baby spinach 100g
  • Cucumber 85g
  • Mushrooms 330g
  • Cucumber 3/4
  • Tomato 2
  • Asparagus 250g
  • Cucumber half grated
  • Celery sticks 3
  • Spinach 95g
  • Cherry tomatoes 13
  • Courgette 2 roasted
  • Red pepper 2 roasted
  • Sweet potato 270g
  • Red onion 3/4

Dairy & Eggs

  • Light cream cheese 50g
  • Peanut butter 1.75 tbsp
  • Skyr 260g
  • Low-fat Greek yogurt 260g
  • Cottage cheese 250g
  • Halloumi 160g
  • Oat milk 170ml

Extras & Condiments

  • Olive oil spray
  • Mixed herbs 1.5 tsp
  • Soy sauce 3.25 tbsp
  • Ginger 1.5 tsp
  • Garlic 3 cloves
  • Dark chocolate 70% 50g
  • Almonds 30g
  • Rye crackers 5
  • Hummus 95g
  • Olive oil 1.75 tsp
  • Mixed leaves 105g
  • Sesame oil 1.75 tsp
  • Apple 2
  • Honey 1.75 tsp
  • Quinoa 135g dry
  • Lemon dressing 25g
  • Pumpkin seeds 15g
  • Low-fat crème fraîche 85g
  • Thyme 1.75 tsp
  • Walnuts 35g
  • Falafel 7 baked
  • Lemon juice
  • Dried cranberries 35g
  • Garlic clove 3/4
  • Dill 1.75 tsp
  • Balsamic glaze 1.5 tsp
  • Reduced-fat feta 95g
  • Dark chocolate chips 25g
  • Banana 2
  • Whey protein powder 45g
  • Frozen berries 105g
  • Garam masala 3.5 tsp
  • Mustard 1.75 tsp
  • Balsamic dressing 20g
  • Paprika 2.75 tsp
  • Dried blueberries 25g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

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 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.

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