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A Sainsbury's endurance & running plan at 3,500 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 — 3,500 kcal
Free printable UK endurance & running meal plan for Sainsbury's: 7 days at ~3,500 kcal/day, £50–70/week estimate, macros and shopping list.
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Current selection: Sainsbury's Batch-Friendly Weekly Endurance Athlete Plan — 3,500 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
3500 kcal per person199g protein · 420g carbs per person
Breakfast615 kcal · 14g protein · 74g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 615 kcal, 14g protein, 74g carbs.
Recipe
- Prepare the ingredients: Quinoa 75g, Coconut milk light 250ml, Mango chunks 100g, Cinnamon 0.75 tsp, Maple syrup 1.25 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.
Lunch614 kcal · 46g protein · 85g carbs · 20 min
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 614 kcal, 46g protein, 85g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Cottage cheese 250g, Courgette 1 roasted, Red pepper 1 roasted, Cherry tomatoes 10, Mixed herbs 1.25 tsp, Wholemeal pitta 1.
- 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.
Dinner1198 kcal · 75g protein · 131g carbs · 25 min
Chicken and Coconut Milk Curry with Brown Rice
Made with chicken breast, coconut milk light, tinned tomatoes. Ready in 25 min — 1198 kcal, 75g protein, 131g carbs.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Chicken breast 250g, Coconut milk light 250ml, Tinned tomatoes 250g, Onion 1, Garlic 4 cloves, Curry paste 40g, Brown rice 115g dry.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack138 kcal · 5g protein · 6g carbs · 3 min
Almond Butter with Celery Sticks
Made with almond butter, celery sticks. Ready in 3 min — 138 kcal, 5g protein, 6g carbs.
Recipe
- Lay out the ingredients: Almond butter 1.25 tbsp, Celery sticks 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.
Snack399 kcal · 27g protein · 59g carbs · 5 min
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 399 kcal, 27g protein, 59g carbs.
Recipe
- Add Rolled oats 50g, Skyr 125g, Semi-skimmed milk 125ml, Banana 3/4 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.
Snack137 kcal · 5g protein · 6g carbs · 3 min
Almond Butter with Celery Sticks
Made with almond butter, celery sticks. Ready in 3 min — 137 kcal, 5g protein, 6g carbs.
Recipe
- Lay out the ingredients: Almond butter 1.25 tbsp, Celery sticks 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.
Snack399 kcal · 27g protein · 59g carbs · 5 min
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 399 kcal, 27g protein, 59g carbs.
Recipe
- Add Rolled oats 50g, Skyr 125g, Semi-skimmed milk 125ml, Banana 3/4 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.
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 1725g
- Eggs 5
- Pork tenderloin 250g
- King prawns 310g
- Smoked mackerel fillet 100g
- Tinned tuna in spring water 100g
- Smoked salmon 105g
- Beef tomato 1
Carbs & Grains
- Quinoa 400g
- Wholemeal pitta 5
- Brown rice 550g dry
- Rolled oats 525g
- Wholemeal pasta 370g dry
- Wholemeal flour 125g
- Oatcakes 4
Vegetables
- Courgette 5 roasted
- Red pepper 5 roasted
- Cherry tomatoes 52
- Tinned tomatoes 750g
- Onion 3
- Celery sticks 54
- Mushrooms 550g
- Mixed peppers 390g
- Sweet potato 250g
- Romaine lettuce leaves 10
- Carrot 2
- Baby spinach 200g
- Cucumber 1
- Basil leaves
Dairy & Eggs
- Coconut milk light 2050ml
- Cottage cheese 1300g
- Almond butter 13.5 tbsp
- Skyr 1500g
- Semi-skimmed milk 1300ml
- Low-fat crème fraîche 140g
- Oat milk 260ml
- Low-fat Greek yogurt 260g
- Light cream cheese 25g
- Ricotta 135g
- Parmesan 20g
- Light mozzarella 135g
Fruit
- Mango chunks 525g
- Banana 7 1/2
- Apple 1
Herbs & Spices
- Cinnamon 3.75 tsp
- Mixed herbs 6.75 tsp
- Garlic 28 cloves
- Thyme 3 tsp
- Rosemary 1.25 tsp
Condiments & Oils
- Curry paste 120g
- Olive oil 5 tbsp
- Light mayo 40g
- Hummus 75g
Extras
- Maple syrup 6.75 tsp
- Whey protein powder 65g
- Frozen berries 155g
- Lemon juice x2
- Lemon juice 2.5 tsp
- Rye crackers 5
- Balsamic glaze 1.25 tsp
SupermarketSainsbury's
Cooking for1 person
Cook amount1 portions
Calorie target~3500 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 3,500 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 Quinoa and Coconut Milk Porridge with Mango for quick breakfasts.
- Cook and portion five lunches of Cottage Cheese and Roasted Vegetable Bowl.
- Batch cook Chicken and Coconut Milk Curry with Brown Rice and Chicken and Mushroom Wholemeal Pasta as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Almond Butter with Celery Sticks and Mini Protein Overnight Oats.
- 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 — 3,500 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
3500 kcal - 199g protein, 420g carbs, 116g fat, 56g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (615 kcal, 14g protein, 74g carbs, 27g fat, 9g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (614 kcal, 46g protein, 85g carbs, 14g fat, 13g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (1198 kcal, 75g protein, 131g carbs, 41g fat, 10g fibre per person)
- Snack: Almond Butter with Celery Sticks (138 kcal, 5g protein, 6g carbs, 11g fat, 4g fibre per person)
- Snack: Mini Protein Overnight Oats (399 kcal, 27g protein, 59g carbs, 6g fat, 8g fibre per person)
- Snack: Almond Butter with Celery Sticks (137 kcal, 5g protein, 6g carbs, 11g fat, 4g fibre per person)
- Snack: Mini Protein Overnight Oats (399 kcal, 27g protein, 59g carbs, 6g fat, 8g fibre per person)
Tuesday
3500 kcal - 224g protein, 420g carbs, 106g fat, 63g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (680 kcal, 15g protein, 82g carbs, 30g fat, 10g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (678 kcal, 51g protein, 94g carbs, 15g fat, 14g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (957 kcal, 86g protein, 100g carbs, 21g fat, 15g fibre per person)
- Snack: Almond Butter with Celery Sticks (152 kcal, 6g protein, 7g carbs, 13g fat, 4g fibre per person)
- Snack: Mini Protein Overnight Oats (441 kcal, 30g protein, 65g carbs, 7g fat, 8g fibre per person)
- Snack: Almond Butter with Celery Sticks (152 kcal, 6g protein, 7g carbs, 13g fat, 4g fibre per person)
- Snack: Mini Protein Overnight Oats (440 kcal, 30g protein, 65g carbs, 7g fat, 8g fibre per person)
Wednesday
3500 kcal - 199g protein, 420g carbs, 116g fat, 56g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (615 kcal, 14g protein, 74g carbs, 27g fat, 9g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (614 kcal, 46g protein, 85g carbs, 14g fat, 13g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (1198 kcal, 75g protein, 131g carbs, 41g fat, 10g fibre per person)
- Snack: Almond Butter with Celery Sticks (138 kcal, 5g protein, 6g carbs, 11g fat, 4g fibre per person)
- Snack: Mini Protein Overnight Oats (399 kcal, 27g protein, 59g carbs, 6g fat, 8g fibre per person)
- Snack: Almond Butter with Celery Sticks (137 kcal, 5g protein, 6g carbs, 11g fat, 4g fibre per person)
- Snack: Mini Protein Overnight Oats (399 kcal, 27g protein, 59g carbs, 6g fat, 8g fibre per person)
Thursday
3500 kcal - 224g protein, 420g carbs, 106g fat, 63g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (680 kcal, 15g protein, 82g carbs, 30g fat, 10g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (678 kcal, 51g protein, 94g carbs, 15g fat, 14g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (957 kcal, 86g protein, 100g carbs, 21g fat, 15g fibre per person)
- Snack: Almond Butter with Celery Sticks (152 kcal, 6g protein, 7g carbs, 13g fat, 4g fibre per person)
- Snack: Mini Protein Overnight Oats (441 kcal, 30g protein, 65g carbs, 7g fat, 8g fibre per person)
- Snack: Almond Butter with Celery Sticks (152 kcal, 6g protein, 7g carbs, 13g fat, 4g fibre per person)
- Snack: Mini Protein Overnight Oats (440 kcal, 30g protein, 65g carbs, 7g fat, 8g fibre per person)
Friday
3500 kcal - 199g protein, 420g carbs, 116g fat, 56g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (615 kcal, 14g protein, 74g carbs, 27g fat, 9g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (614 kcal, 46g protein, 85g carbs, 14g fat, 13g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (1198 kcal, 75g protein, 131g carbs, 41g fat, 10g fibre per person)
- Snack: Almond Butter with Celery Sticks (138 kcal, 5g protein, 6g carbs, 11g fat, 4g fibre per person)
- Snack: Mini Protein Overnight Oats (399 kcal, 27g protein, 59g carbs, 6g fat, 8g fibre per person)
- Snack: Almond Butter with Celery Sticks (137 kcal, 5g protein, 6g carbs, 11g fat, 4g fibre per person)
- Snack: Mini Protein Overnight Oats (399 kcal, 27g protein, 59g carbs, 6g fat, 8g fibre per person)
Saturday
3500 kcal - 276g protein, 335g carbs, 121g fat, 49g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (700 kcal, 65g protein, 62g carbs, 21g fat, 10g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (847 kcal, 60g protein, 91g carbs, 25g fat, 6g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (764 kcal, 61g protein, 85g carbs, 25g fat, 12g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (167 kcal, 27g protein, 2g carbs, 6g fat, 1g fibre per person)
- Snack: Carrot Sticks with Hummus (186 kcal, 7g protein, 26g carbs, 7g fat, 9g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (549 kcal, 26g protein, 32g carbs, 36g fat, 4g fibre per person)
- Snack: Tuna on Rye Crackers (287 kcal, 30g protein, 37g carbs, 1g fat, 7g fibre per person)
Sunday
3500 kcal - 288g protein, 285g carbs, 127g fat, 38g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (748 kcal, 69g protein, 67g carbs, 23g fat, 11g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (905 kcal, 64g protein, 97g carbs, 27g fat, 7g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (917 kcal, 43g protein, 89g carbs, 43g fat, 15g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (244 kcal, 27g protein, 9g carbs, 11g fat, 3g fibre per person)
- Snack: Light Mozzarella and Tomato (382 kcal, 33g protein, 12g carbs, 16g fat, 1g fibre per person)
- Snack: Skyr High-Protein Yogurt (126 kcal, 23g protein, 8g carbs, 0g fat, 0g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (178 kcal, 29g protein, 3g carbs, 7g fat, 1g fibre per person)
Weekly shopping list
Protein
- Chicken breast 1725g
- Eggs 5
- Pork tenderloin 250g
- King prawns 310g
- Smoked mackerel fillet 100g
- Tinned tuna in spring water 100g
- Smoked salmon 105g
- Beef tomato 1
Carbs & Grains
- Quinoa 400g
- Wholemeal pitta 5
- Brown rice 550g dry
- Rolled oats 525g
- Wholemeal pasta 370g dry
- Wholemeal flour 125g
- Oatcakes 4
Vegetables
- Courgette 5 roasted
- Red pepper 5 roasted
- Cherry tomatoes 52
- Tinned tomatoes 750g
- Onion 3
- Celery sticks 54
- Mushrooms 550g
- Mixed peppers 390g
- Sweet potato 250g
- Romaine lettuce leaves 10
- Carrot 2
- Baby spinach 200g
- Cucumber 1
- Basil leaves
Dairy & Eggs
- Coconut milk light 2050ml
- Cottage cheese 1300g
- Almond butter 13.5 tbsp
- Skyr 1500g
- Semi-skimmed milk 1300ml
- Low-fat crème fraîche 140g
- Oat milk 260ml
- Low-fat Greek yogurt 260g
- Light cream cheese 25g
- Ricotta 135g
- Parmesan 20g
- Light mozzarella 135g
Fruit
- Mango chunks 525g
- Banana 7 1/2
- Apple 1
Herbs & Spices
- Cinnamon 3.75 tsp
- Mixed herbs 6.75 tsp
- Garlic 28 cloves
- Thyme 3 tsp
- Rosemary 1.25 tsp
Condiments & Oils
- Curry paste 120g
- Olive oil 5 tbsp
- Light mayo 40g
- Hummus 75g
Extras
- Maple syrup 6.75 tsp
- Whey protein powder 65g
- Frozen berries 155g
- Lemon juice x2
- Lemon juice 2.5 tsp
- Rye crackers 5
- Balsamic glaze 1.25 tsp
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.
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