Sainsbury's Batch-Friendly Weekly Endurance Athlete Plan — 3,500 kcal
Fuelling running and endurance training with higher-carb meals. This 7-day plan targets 3,500 kcal/day and averages 236g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for an estimated £75–120/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
3501 kcal per person244g protein · 403g carbs per person
Breakfast614 kcal · 57g protein · 54g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs.
Recipe
Ingredients
30g whey protein powder
50g wholemeal flour
2 eggs
100ml oat milk
100g low-fat Greek yogurt
70g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
Serve with low-fat Greek yogurt and frozen berries.
Lunch613 kcal · 47g protein · 78g carbs · 12 min
Tuna and Edamame Brown Rice Bowl
Made with tinned tuna in spring water, brown rice, edamame beans.
Recipe
Ingredients
1¼ standard tins of tuna, drained
90g brown rice (dry weight)
90g edamame beans
1 tbsp soy sauce
1 tsp sesame oil
2 spring onions
Allergens in this meal: Cereals containing gluten, Fish, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook the rice according to its packet instructions, then drain and cool slightly.
Drain tuna.
Slice or chop spring onions. Cook edamame beans in boiling water for 3-4 minutes, then drain.
Arrange tuna, the cooked brown rice, edamame beans and spring onions in a bowl and finish with soy sauce and sesame oil.
Dinner918 kcal · 68g protein · 102g carbs · 35 min
Lentil and Turkey Sausage Casserole
Made with turkey sausages, red lentils, tinned tomatoes.
Recipe
Ingredients
4 turkey sausages
100g red lentils
1 standard tin of tomatoes
1 onion
2 celery stalks
1 tsp paprika
Allergens in this meal: Celery. Check the label for: Cereals containing gluten, Milk, Soybeans, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
Chop the onion and celery.
Brown the turkey sausages all over in a large non-stick pan, then lift them out.
Soften the onion and celery in the same pan for 5 minutes, then stir in the paprika.
Add the red lentils, tomatoes and enough water to cover, return the sausages and simmer for 20-25 minutes, until the lentils are tender and the sausages cooked through. Season to taste.
Snack287 kcal · 7g protein · 47g carbs · 3 min
Banana and Peanut Butter on Rice Cakes
Made with banana, peanut butter, rice cakes.
Recipe
Ingredients
1 banana
1 tbsp peanut butter
2 rice cakes
Allergens in this meal: Peanuts. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion banana as needed.
Top rice cakes with banana and peanut butter and serve.
Snack281 kcal · 20g protein · 33g carbs · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey.
Recipe
Ingredients
175g low-fat Greek yogurt
30g low-sugar granola
1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Put low-fat Greek yogurt and low-sugar granola in a bowl.
Top with honey.
Eat straight away, or cover and chill for later the same day.
Snack493 kcal · 17g protein · 58g carbs · 10 min
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey.
Recipe
Ingredients
50g rolled oats
2 tbsp plus 1 tsp peanut butter
1 tbsp honey
1 tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
Put rolled oats, peanut butter, honey and chia seeds in a bowl and mix to a thick, sticky dough that holds together when pressed.
If the mixture is too dry to hold, add a teaspoon of water or milk at a time; if too wet, add a little more oats.
Roll into even balls, roughly a heaped tablespoon each.
Chill in the fridge for at least 30 minutes to set without any baking.
Keep refrigerated in an airtight container and eat within 5 days.
Snack295 kcal · 28g protein · 31g carbs · 3 min
Turkey Breast and Cream Cheese Roll-Up
Made with turkey breast slices, light cream cheese, cucumber slices.
Recipe
Ingredients
75g turkey breast slices
30g light cream cheese
4¼ cucumber slices
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
Lay the turkey breast slices flat and spread each one with light cream cheese.
Put a cucumber slice at one end of each and roll up tightly.
Eat straight away, or pack into a lidded container and keep chilled.
Estimated cost: £75–120/week for 1 person from Sainsbury's. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Carbs & Grains
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Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 16 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 16 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
Material
Glass or premium leak-resistant sets
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Protein Waffles with Greek Yogurt and Berries for quick breakfasts.
Cook and portion five lunches of Tuna and Edamame Brown Rice Bowl.
Batch cook Lentil and Turkey Sausage Casserole and Butternut Squash and Lentil Soup with Bread as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Banana and Peanut Butter on Rice Cakes, Protein Yogurt with Low-Sugar Granola, No-Bake Peanut Butter Oat Protein Balls, Turkey Breast and Cream Cheese Roll-Up, Banana and Almonds, Cottage Cheese with Cucumber, Tzatziki with Vegetable Dippers, Apple and Peanut Butter, Frozen Edamame Beans with Sea Salt, Chocolate Protein Shake, Rice Cakes with Cottage Cheese, Pea Protein Green Smoothie, Mixed Nuts and Dried Fruit, Frozen Greek Yogurt and Berry Bark, Dark Chocolate and Almonds, Almond Butter with Celery Sticks, Light Mozzarella and Tomato, Mini Protein Overnight Oats, Walnuts and Dried Blueberries, and Low-Fat Greek Yogurt with Berries.
Cool everything quickly and get it into the fridge within one to two hours.
Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Mid-market: pricier than Asda or the discounters at list price, but Nectar Prices close much of the gap.
Value rangeStamford Street Co (consolidated value range since May 2023)
Loyalty pricingNectar Prices
What Sainsbury's is good for here
Reliable fresh produce and fish counters for pescatarian and higher-quality prep.
Strong chilled ready-prepared vegetables, which cut prep time on low-effort plans.
Nectar Prices regularly apply to meat and dairy staples.
Worth knowing before you shop
Without a Nectar card the effective basket cost is meaningfully higher.
The Stamford Street value range has been trimmed, so fewer economy lines than a couple of years ago.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
Buy Sainsbury's's Stamford Street Co (consolidated value range since May 2023) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
Switch to Sainsbury's's value range across the board rather than mid-tier lines
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)
💪 Increase protein
Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 is estimated at £75–120 per week for one person at typical UK prices, depending on what you already have at home. Nectar Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 236g of protein per day across the week, based on the meals actually selected — well above general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic endurance & running plan?
Plenty of endurance & running plans share the same 3,500 kcal target — the difference here is that meals are filtered for how well they hold up over several days, not just for taste on day one.
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 all 7 days at 3,500 kcal/day, the Sainsbury's shopping list, and your chosen household portion sizes.
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. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Sainsbury's — no specialist equipment or advanced technique is needed.
