Search Intent
A Sainsbury's endurance & running plan at 3,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Sainsbury's Batch-Friendly 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.
Save this plan
Email this plan to yourself
Get the 7-day menu, shopping list and printable plan link in your inbox.
Current selection: Sainsbury's Batch-Friendly Weekly Endurance Athlete Plan — 3,000 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
3000 kcal per person172g protein · 298g carbs per person
Breakfast607 kcal · 19g protein · 89g carbs · 5 min
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 607 kcal, 19g protein, 89g carbs.
Recipe
- Add Rolled oats 80g, Oat milk 200ml, Peanut butter 1 tbsp, Banana 1, Chia seeds 1 tsp to a lidded container.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Lunch620 kcal · 53g protein · 77g carbs · 20 min
Chicken, Broccoli and Brown Rice Prep Bowl
Made with chicken breast, broccoli, brown rice. Ready in 20 min — 620 kcal, 53g protein, 77g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Chicken breast 180g, Broccoli 200g, Brown rice 80g dry, Garlic 2 cloves, Soy sauce 1 tbsp, Olive oil 1 tsp.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner670 kcal · 48g protein · 67g carbs · 35 min
Lean Pork Loin with Roasted Root Vegetables
Made with pork loin, parsnip, carrot. Ready in 35 min — 670 kcal, 48g protein, 67g carbs.
Recipe
- Prepare the ingredients: Pork loin 200g, Parsnip 150g, Carrot 150g, Sweet potato 150g, Olive oil 1 tbsp, Rosemary 1 tsp.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack434 kcal · 21g protein · 26g carbs · 5 min
Smoked Mackerel Pâté on Oatcakes
Made with smoked mackerel fillet, light cream cheese, lemon juice. Ready in 5 min — 434 kcal, 21g protein, 26g carbs.
Recipe
- Lay out the ingredients: Smoked mackerel fillet 80g, Light cream cheese 20g, Lemon juice 1 tsp, Oatcakes 3.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack236 kcal · 10g protein · 13g carbs · 1 min
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 236 kcal, 10g protein, 13g carbs.
Recipe
- Lay out the ingredients: Pumpkin seeds 30g, Dark chocolate chips 15g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack433 kcal · 21g protein · 26g carbs · 5 min
Smoked Mackerel Pâté on Oatcakes
Made with smoked mackerel fillet, light cream cheese, lemon juice. Ready in 5 min — 433 kcal, 21g protein, 26g carbs.
Recipe
- Lay out the ingredients: Smoked mackerel fillet 80g, Light cream cheese 20g, Lemon juice 1 tsp, Oatcakes 3.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £50–70/week for 1 person from Sainsbury's. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
Protein
- Chicken breast 900g
- Pork loin 600g
- Smoked mackerel fillet 800g
- Turkey mince lean 400g
- Red lentils 110g
- Tinned chickpeas 440g
- Lean beef jerky 45g
Carbs & Grains
- Rolled oats 460g
- Brown rice 490g dry
- Oatcakes 30
- Brown rice 160g cooked
- Wholemeal roll 1
- Low-sugar granola 35g
- Rice cakes 2
Vegetables
- Peanut butter 6 tbsp
- Broccoli 1000g
- Parsnip 450g
- Carrot 450g
- Sweet potato 450g
- Mixed peppers 8
- Tinned tomatoes 1500g
- Onion 6
- Butternut squash 440g
- Pea protein powder 35g
- Spinach 35g
- Peanut butter 35g
- Baby spinach 165g
Dairy & Eggs
- Oat milk 1275ml
- Light cream cheese 200g
- Coconut milk 440ml
- Low-fat Greek yogurt 165g
- Coconut milk light 220ml
Fruit
- Banana 6 1/2
- Mango chunks 220g
Herbs & Spices
- Garlic 22 cloves
- Rosemary 3 tsp
- Basil x2
Condiments & Oils
- Soy sauce 5 tbsp
- Olive oil 5 tsp
- Olive oil 3 tbsp
- Vegetable stock 1225ml
- Honey 1 tsp
- Honey 1 tbsp
- Curry paste 35g
Tins & Jars
- Cannellini beans tinned 440g
Extras
- Chia seeds 6 tsp
- Lemon juice 10 tsp
- Pumpkin seeds 150g
- Dark chocolate chips 75g
- Chia seeds 70g
- Vanilla extract drop x2
- Almonds 30g
- Dried cranberries 20g
SupermarketSainsbury's
Cooking for1 person
Cook amount1 portions
Calorie target~3000 kcal/day per person
Weekly budget£50–70 total
Prep difficultyBatch cook (prep on Sunday)
Best forFuelling running and endurance training with higher-carb meals
DietAll diets
Estimated Daily Macros Per Person
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 3,000 kcal per day | High-calorie days need snacks and carbohydrate portions rather than one oversized dinner. |
| Supermarket | Sainsbury's | Sainsbury's pages allow more prepared ingredients, vegetarian options and premium swaps where useful. |
| Budget | £50–70/week estimate | Flexible-budget plans can use more varied proteins, higher-calorie extras and convenience foods. |
| Prep style | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Peanut Butter Overnight Oats for quick breakfasts.
- Cook and portion five lunches of Chicken, Broccoli and Brown Rice Prep Bowl.
- Batch cook Lean Pork Loin with Roasted Root Vegetables and Lean Turkey Mince Stuffed Peppers as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Smoked Mackerel Pâté on Oatcakes and Pumpkin Seeds with Dark Chocolate Chips.
- Keep Monday to Wednesday portions in the fridge and freeze later-week portions if you prefer fresher storage.
Printable meal plan PDF
Sainsbury's Batch-Friendly 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 macros and the weekly shopping list.
7-day meal plan
Monday
3000 kcal - 172g protein, 298g carbs, 131g fat, 48g fibre- Breakfast: Peanut Butter Overnight Oats (607 kcal, 19g protein, 89g carbs, 18g fat, 15g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (620 kcal, 53g protein, 77g carbs, 11g fat, 7g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (670 kcal, 48g protein, 67g carbs, 26g fat, 17g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (434 kcal, 21g protein, 26g carbs, 29g fat, 3g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (236 kcal, 10g protein, 13g carbs, 18g fat, 3g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (433 kcal, 21g protein, 26g carbs, 29g fat, 3g fibre per person)
Tuesday
3000 kcal - 177g protein, 308g carbs, 116g fat, 48g fibre- Breakfast: Peanut Butter Overnight Oats (622 kcal, 19g protein, 92g carbs, 18g fat, 15g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (636 kcal, 54g protein, 79g carbs, 11g fat, 7g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (612 kcal, 52g protein, 72g carbs, 11g fat, 17g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (444 kcal, 21g protein, 26g carbs, 29g fat, 3g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (242 kcal, 10g protein, 13g carbs, 18g fat, 3g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (444 kcal, 21g protein, 26g carbs, 29g fat, 3g fibre per person)
Wednesday
3000 kcal - 172g protein, 298g carbs, 131g fat, 48g fibre- Breakfast: Peanut Butter Overnight Oats (607 kcal, 19g protein, 89g carbs, 18g fat, 15g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (620 kcal, 53g protein, 77g carbs, 11g fat, 7g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (670 kcal, 48g protein, 67g carbs, 26g fat, 17g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (434 kcal, 21g protein, 26g carbs, 29g fat, 3g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (236 kcal, 10g protein, 13g carbs, 18g fat, 3g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (433 kcal, 21g protein, 26g carbs, 29g fat, 3g fibre per person)
Thursday
3000 kcal - 177g protein, 308g carbs, 116g fat, 48g fibre- Breakfast: Peanut Butter Overnight Oats (622 kcal, 19g protein, 92g carbs, 18g fat, 15g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (636 kcal, 54g protein, 79g carbs, 11g fat, 7g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (612 kcal, 52g protein, 72g carbs, 11g fat, 17g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (444 kcal, 21g protein, 26g carbs, 29g fat, 3g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (242 kcal, 10g protein, 13g carbs, 18g fat, 3g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (444 kcal, 21g protein, 26g carbs, 29g fat, 3g fibre per person)
Friday
3000 kcal - 172g protein, 298g carbs, 131g fat, 48g fibre- Breakfast: Peanut Butter Overnight Oats (607 kcal, 19g protein, 89g carbs, 18g fat, 15g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (620 kcal, 53g protein, 77g carbs, 11g fat, 7g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (670 kcal, 48g protein, 67g carbs, 26g fat, 17g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (434 kcal, 21g protein, 26g carbs, 29g fat, 3g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (236 kcal, 10g protein, 13g carbs, 18g fat, 3g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (433 kcal, 21g protein, 26g carbs, 29g fat, 3g fibre per person)
Saturday
3000 kcal - 142g protein, 375g carbs, 96g fat, 79g fibre- Breakfast: Chia Seed Pudding with Mango (650 kcal, 11g protein, 25g carbs, 53g fat, 14g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (387 kcal, 21g protein, 72g carbs, 2g fat, 22g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (862 kcal, 42g protein, 149g carbs, 4g fat, 24g fibre per person)
- Snack: Pea Protein Green Smoothie (318 kcal, 30g protein, 36g carbs, 7g fat, 6g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (284 kcal, 21g protein, 33g carbs, 8g fat, 3g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (499 kcal, 17g protein, 60g carbs, 22g fat, 10g fibre per person)
Sunday
3000 kcal - 112g protein, 364g carbs, 123g fat, 78g fibre- Breakfast: Chia Seed Pudding with Mango (648 kcal, 11g protein, 25g carbs, 53g fat, 14g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (385 kcal, 21g protein, 72g carbs, 2g fat, 22g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (1260 kcal, 52g protein, 182g carbs, 40g fat, 32g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (296 kcal, 8g protein, 50g carbs, 10g fat, 6g fibre per person)
- Snack: Lean Beef Jerky (180 kcal, 14g protein, 15g carbs, 4g fat, 1g fibre per person)
- Snack: Almonds and Dried Cranberries (231 kcal, 6g protein, 20g carbs, 14g fat, 3g fibre per person)
Weekly shopping list
Protein
- Chicken breast 900g
- Pork loin 600g
- Smoked mackerel fillet 800g
- Turkey mince lean 400g
- Red lentils 110g
- Tinned chickpeas 440g
- Lean beef jerky 45g
Carbs & Grains
- Rolled oats 460g
- Brown rice 490g dry
- Oatcakes 30
- Brown rice 160g cooked
- Wholemeal roll 1
- Low-sugar granola 35g
- Rice cakes 2
Vegetables
- Peanut butter 6 tbsp
- Broccoli 1000g
- Parsnip 450g
- Carrot 450g
- Sweet potato 450g
- Mixed peppers 8
- Tinned tomatoes 1500g
- Onion 6
- Butternut squash 440g
- Pea protein powder 35g
- Spinach 35g
- Peanut butter 35g
- Baby spinach 165g
Dairy & Eggs
- Oat milk 1275ml
- Light cream cheese 200g
- Coconut milk 440ml
- Low-fat Greek yogurt 165g
- Coconut milk light 220ml
Fruit
- Banana 6 1/2
- Mango chunks 220g
Herbs & Spices
- Garlic 22 cloves
- Rosemary 3 tsp
- Basil x2
Condiments & Oils
- Soy sauce 5 tbsp
- Olive oil 5 tsp
- Olive oil 3 tbsp
- Vegetable stock 1225ml
- Honey 1 tsp
- Honey 1 tbsp
- Curry paste 35g
Tins & Jars
- Cannellini beans tinned 440g
Extras
- Chia seeds 6 tsp
- Lemon juice 10 tsp
- Pumpkin seeds 150g
- Dark chocolate chips 75g
- Chia seeds 70g
- Vanilla extract drop x2
- Almonds 30g
- Dried cranberries 20g
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?
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Meal planning without the weekly hassle.
We're building MealPrep+, a low-cost weekly meal planning service designed around UK supermarkets, realistic budgets, calories, protein targets and simple shopping lists.
Instead of spending time every week deciding what to cook, you'll receive a complete weekly meal plan with recipes, shopping lists and preparation instructions.
Before building the full product, we're testing demand. Join the waitlist and we'll let you know if MealPrep+ launches.
Each week, subscribers would receive:
- A personalised 7-day meal plan
- Shopping list organised by supermarket
- Estimated weekly food cost
- Calories and protein for every meal
- Meal prep instructions
- Ingredient substitutions
- Plans tailored to Tesco, Aldi, Lidl, Asda and more
No payment today. You're simply joining the waitlist.