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 3,500 Calorie Endurance Plan — 3,500 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: ~3500 kcal/dayBudget: £50–70Diet: All diets
7-day meal plan
Monday
3500 kcal - 268g protein
Breakfast: Scrambled Eggs on Wholemeal Toast (611 kcal, 40g protein)
Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch578 kcal · 56g protein · 15 min
Turkey Mince Lettuce Cups with Hoisin
Made with turkey mince lean, romaine lettuce leaves, spring onion. Ready in 15 min — 578 kcal, 56g protein.
Recipe
Lay out the ingredients: Turkey mince lean 300g, Romaine lettuce leaves 7, Spring onion 3, Hoisin sauce 35g, Sesame seeds 1.75 tsp, Carrot grated 85g.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Dinner858 kcal · 63g protein · 30 min
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn. Ready in 30 min — 858 kcal, 63g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
Meanwhile, prepare the remaining ingredients: Tinned tuna in spring water 240g, Wholemeal pasta 165g dry, Sweetcorn 165g, Tinned tomatoes 330g, Cheddar reduced-fat 50g.
Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack347 kcal · 40g protein · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 347 kcal, 40g protein.
Recipe
Add Pea protein powder 50g, Oat milk 410ml, Spinach 50g, Banana 3/4 to a blender.
Blend until smooth, adding a splash more milk or water if needed.
Pour into a glass or shaker and serve cold.
Snack347 kcal · 30g protein · 5 min
Smoked Mackerel Pâté on Oatcakes
Made with smoked mackerel fillet, light cream cheese, lemon juice. Ready in 5 min — 347 kcal, 30g protein.
Recipe
Lay out the ingredients: Smoked mackerel fillet 130g, Light cream cheese 35g, Lemon juice 1.75 tsp, Oatcakes 5.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack297 kcal · 26g protein · 2 min
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 297 kcal, 26g protein.
Recipe
Add the base ingredients to a bowl: Low-fat Greek yogurt 250g, Frozen mixed berries 130g.
Top with the fruit, nuts, seeds, or honey listed.
Eat straight away, or cover and chill for later the same day.
Snack462 kcal · 13g protein · 1 min
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins. Ready in 1 min — 462 kcal, 13g protein.
Recipe
Lay out the ingredients: Mixed nuts 50g, Raisins 35g.
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
Estimated cost: £50–70/week for one person from Sainsbury's.
Protein
Eggs 5
Turkey mince lean 300g
Tinned tuna in spring water 240g
Smoked mackerel fillet 130g
Firm tofu 310g
Pork loin 340g
Tinned sardines in spring water 155g
Salmon fillet 230g
Beef tomato 2
Tinned mackerel in brine 200g
Cod fillet 320g
Tinned chickpeas 320g
Smoked salmon 130g
Turkey breast slices 170g
Quorn mince 340g
Carbs & Grains
Wholemeal bread 3 slices
Wholemeal pasta 165g dry
Oatcakes 5
Brown rice 140g dry
Rice cakes 5
New potatoes 310g
Oat biscuits 6
Rolled oats 90g
Wholemeal tortilla 2
Vegetables
Romaine lettuce leaves 7
Spring onion 3
Carrot grated 85g
Sweetcorn 165g
Tinned tomatoes 330g
Pea protein powder 50g
Spinach 50g
Parsnip 260g
Carrot 260g
Sweet potato 260g
Celery sticks 7
Baby spinach 230g
Cucumber 3/4
Red onion 3/4
Onion 2
Cucumber 2
Red onion 1
Black pepper pinch
Courgette 2
Red pepper 2
Avocado 3/4
Dairy & Eggs
Butter 8g
Semi-skimmed milk 50ml
Oat milk 410ml
Light cream cheese 35g
Low-fat Greek yogurt 250g
Almond butter 1.75 tbsp
Cottage cheese 170g
Ricotta 155g
Peanut butter 1.5 tbsp
Light mozzarella 155g
Skyr 270g
Extras & Condiments
Hoisin sauce 35g
Sesame seeds 1.75 tsp
Cheddar reduced-fat 50g
Banana 3/4
Lemon juice 1.75 tsp
Frozen mixed berries 130g
Mixed nuts 50g
Raisins 35g
Roasted mixed veg 260g
Tahini 35g
Olive oil 1.75 tbsp
Rosemary 1.75 tsp
Rye crackers 7
Green beans 155g
Lemon 2
Garlic 3 cloves
Parmesan 25g
Basil leaves
Balsamic glaze 1.5 tsp
Lemon dressing 25g
Paprika 1.5 tsp
Parsley fresh
Cumin 1.75 tsp
Honey 1.75 tbsp
Chia seeds 1.75 tsp
Quinoa 125g dry
Dill 1.5 tsp
Mixed leaves 90g
Lean sirloin steak 340g
Apple 2
Walnuts 30g
Mustard 1.75 tsp
Mixed herbs 1.75 tsp
Dark chocolate 70% 50g
Almonds 35g
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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.
