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 Recovery 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 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 - 263g protein
Breakfast: Porridge with Walnuts and Cinnamon (647 kcal, 23g protein)
Lunch: Grilled Chicken Caesar Wrap (796 kcal, 63g protein)
Dinner: Baked Cod with New Potatoes and Green Beans (796 kcal, 73g protein)
Snack: Almond Butter with Celery Sticks (266 kcal, 8g protein)
Snack: Rice Cakes with Cottage Cheese (282 kcal, 23g protein)
Snack: Sardines on Rye Crackers (365 kcal, 33g protein)
Snack: Pea Protein Green Smoothie (348 kcal, 40g protein)
Tuesday
3500 kcal - 181g protein
Breakfast: Porridge with Walnuts and Cinnamon (638 kcal, 23g protein)
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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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.
