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 Higher-Carb 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 - 239g protein
Breakfast: Eggs, Spinach and Mushroom on Toast (585 kcal, 43g protein)
Lunch: Tuna Niçoise Salad (661 kcal, 58g protein)
Dinner: Chicken Stir-Fry with Wholewheat Noodles (785 kcal, 71g protein)
Snack: Sliced Cooked Chicken Breast (231 kcal, 46g protein)
Snack: Pumpkin Seeds with Dark Chocolate Chips (354 kcal, 12g protein)
Snack: Banana and Almonds (384 kcal, 9g protein)
Tuesday
3000 kcal - 162g protein
Breakfast: Eggs, Spinach and Mushroom on Toast (634 kcal, 47g protein)
Lunch: Green Lentil and Roasted Sweet Potato Bowl (683 kcal, 30g protein)
Dinner: Three-Bean Vegetable Chilli with Brown Rice (733 kcal, 37g protein)
Snack: Tzatziki with Vegetable Dippers (233 kcal, 13g protein)
Snack: Carrot Sticks with Hummus (300 kcal, 12g protein)
Snack: Reduced-Fat Cheddar on Oatcakes (417 kcal, 23g protein)
Wednesday
3000 kcal - 214g protein
Breakfast: Eggs, Spinach and Mushroom on Toast (538 kcal, 40g protein)
Lunch: Tuna and Sweetcorn Jacket Potato (651 kcal, 51g protein)
Dinner: Lamb Keema with Cauliflower Rice (750 kcal, 62g protein)
Snack: Banana and Peanut Butter on Rice Cakes (396 kcal, 11g protein)
Snack: Protein Yogurt with Low-Sugar Granola (410 kcal, 40g protein)
Snack: Peanut Butter with Celery Sticks (255 kcal, 10g protein)
Thursday
3000 kcal - 281g protein
Breakfast: Eggs, Spinach and Mushroom on Toast (637 kcal, 47g protein)
Lunch: Lentil and Roasted Vegetable Soup (603 kcal, 27g protein)
Dinner: Chicken and Coconut Milk Curry with Brown Rice (888 kcal, 80g protein)
Snack: Turkey Breast Slices with Rye Crackers (302 kcal, 40g protein)
Snack: Sliced Cooked Chicken Breast (251 kcal, 50g protein)
Snack: Turkey Breast and Cream Cheese Roll-Up (319 kcal, 37g protein)
Friday
3000 kcal - 250g protein
Breakfast: Eggs, Spinach and Mushroom on Toast (559 kcal, 41g protein)
Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (750 kcal, 71g protein)
Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (868 kcal, 68g protein)
Snack: Walnuts and Dried Blueberries (323 kcal, 7g protein)
Snack: Tzatziki with Vegetable Dippers (206 kcal, 12g protein)
Snack: Chocolate Protein Shake (294 kcal, 51g protein)
Saturday
3000 kcal - 182g protein
Breakfast: Bircher Muesli with Grated Apple and Cinnamon (504 kcal, 16g protein)
Lunch: Grilled Chicken and Chickpea Power Salad (668 kcal, 60g protein)
Dinner: Salmon and Wholemeal Pasta with Spinach (791 kcal, 57g protein)
Snack: Banana and Almonds (341 kcal, 8g protein)
Snack: Banana and Peanut Butter on Rice Cakes (382 kcal, 11g protein)
Snack: Mini Protein Overnight Oats (314 kcal, 30g protein)
Sunday
3000 kcal - 220g protein
Breakfast: Bircher Muesli with Grated Apple and Cinnamon (600 kcal, 19g protein)
Lunch: Chicken and Orzo Soup (714 kcal, 65g protein)
Dinner: Tofu Pad Thai (778 kcal, 42g protein)
Snack: Reduced-Fat Cheddar on Oatcakes (405 kcal, 23g protein)
Snack: Turkey Breast Slices with Rye Crackers (292 kcal, 39g protein)
Snack: Lean Beef Jerky (211 kcal, 32g protein)
Weekly shopping list
Protein
Eggs 3
Tinned tuna in spring water 225g
Chicken breast 280g
Chicken breast 185g cooked
Green lentils 165g dry
Lean lamb mince 280g
Green lentils 170g
Turkey breast slices 135g
Turkey mince lean 260g
Chicken stock 145ml
Lean beef strips 290g
Tinned chickpeas 205g
Salmon fillet 245g
Firm tofu 320g
Lean beef jerky 65g
Carbs & Grains
Wholemeal bread 3 slices
New potatoes 230g
Wholewheat noodles 140g dry
Brown rice 135g dry
Oatcakes 7
Baking potato 280g
Rice cakes 3
Low-sugar granola 40g
Rolled oats 80g
Wholemeal pasta 125g dry
Orzo pasta 95g dry
Rice noodles 130g dry
Vegetables
Baby spinach 75g
Mushrooms 155g
Cherry tomatoes 12
Broccoli 230g
Sweet potato 330g
Tinned tomatoes 675g
Onion 2
Red pepper 2
Cucumber half grated
Carrot 2
Celery sticks 3
Sweetcorn 85g
Peas 115g
Courgette 2
Cucumber slices 7
Frozen peas 120g
Cucumber quarter grated
Cucumber 70g
Celery 3 stalks
Spring onion 5
Peanuts 30g
Dairy & Eggs
Low-fat Greek yogurt 165g
Peanut butter 1.5 tbsp
Coconut milk light 340ml
Light cream cheese 50g
Semi-skimmed milk 440ml
Low-fat natural yogurt 110g
Skyr 135g
Extras & Condiments
Olive oil 1.5 tsp
Green beans 125g
Olives 15
Soy sauce 3 tbsp
Sesame oil 1.5 tsp
Garlic 3 cloves
Pumpkin seeds 45g
Dark chocolate chips 25g
Banana 2
Almonds 30g
Tahini 35g
Lemon juice
Cumin 1.75 tsp
Mixed beans tinned 675g
Chilli powder 1.75 tsp
Garlic clove 3/4
Dill 1.75 tsp
Hummus 100g
Reduced-fat cheddar 65g
Cauliflower 420g
Ginger 1.5 tsp
Garam masala 2.75 tsp
Honey 1.5 tsp
Vegetable stock 850ml
Curry paste 50g
Rye crackers 7
Mustard 1.75 tsp
Frozen stir-fry veg 290g
Walnuts 35g
Dried blueberries 30g
Whey protein powder 45g
Apple 1 grated
Cinnamon 0.75 tsp
Mixed leaves 110g
Lemon dressing 20g
Banana 3/4
Parsley fresh
Beansprouts 160g
Tamari 3.25 tbsp
Lime juice
Your 7-Day Meal Plan
Monday
3000 kcal239g protein
Breakfast585 kcal · 43g protein · 12 min
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 585 kcal, 43g protein.
Recipe
Toast or warm the bread, bagel, wrap, or pitta if preferred.
Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch661 kcal · 58g protein · 15 min
Tuna Niçoise Salad
Made with tinned tuna in spring water, new potatoes, eggs. Ready in 15 min — 661 kcal, 58g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Tinned tuna in spring water 225g, New potatoes 230g, Eggs 2, Green beans 125g, Cherry tomatoes 12, Olives 15.
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.
Dinner785 kcal · 71g protein · 20 min
Chicken Stir-Fry with Wholewheat Noodles
Made with chicken breast, wholewheat noodles, broccoli. Ready in 20 min — 785 kcal, 71g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
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.
