What this plan is for
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 Training Day 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 238g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for roughly £55+/week. Both protein and carbohydrate run high in this plan — it is built for training performance and recovery, not calorie restriction, so there is no need to trade one macro off against the other.
Your week at a glance
1 personPlan summary
SupermarketSainsbury's
GoalEndurance & Running
Weekly cost£55+ estimate
Daily average across the 7 days
3,500 kcal238g protein382g carbs116g fat64g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
3500 kcal per person289g protein · 305g carbs per person
Breakfast622 kcal · 41g protein · 66g carbs · 5 min
Smoked Salmon and Cream Cheese Wholemeal Bagel
Made with wholemeal bagel, light cream cheese, smoked salmon. Ready in 5 min — 622 kcal, 41g protein, 66g carbs.
Recipe
Ingredients
- 2 wholemeal bagel
- 60g light cream cheese
- 125g smoked salmon
- 6 cucumber slices
- 1½ tsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bagel.
- Slice cucumber.
- Layer light cream cheese, smoked salmon, cucumber and lemon juice evenly and season to taste.
Lunch962 kcal · 66g protein · 71g carbs · 20 min
Baked Salmon and Quinoa Power Bowl
Made with salmon fillet, quinoa, baby spinach. Ready in 20 min — 962 kcal, 66g protein, 71g carbs.
Recipe
Ingredients
- 225g salmon fillet
- 125g quinoa (dry weight)
- 3 generous handfuls baby spinach (about 90g)
- 70g cucumber
- 1 tbsp plus 1 tsp lemon dressing
- 15g pumpkin seeds
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the quinoa according to its packet instructions, then drain and cool slightly.
- heat the oven to 200C/180C fan. Bake the salmon fillet for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Rinse baby spinach, then slice or chop cucumber.
- Arrange salmon fillet, quinoa (dry weight), baby spinach, cucumber and pumpkin seeds in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner642 kcal · 63g protein · 81g carbs · 25 min
Baked Cod with New Potatoes and Green Beans
Made with cod fillet, new potatoes, green beans. Ready in 25 min — 642 kcal, 63g protein, 81g carbs.
Recipe
Ingredients
- 275g cod fillet
- 350g new potatoes
- 225g green beans
- 1½ lemons
- 1½ tsp olive oil
- parsley, to taste
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Boil the new potatoes in lightly salted water until tender, then drain if needed.
- Meanwhile, heat the oven to 200C/180C fan. Bake the cod fillet for 12-18 minutes, until cooked through and it flakes or slices easily. Add green beans and cook until tender.
- Serve the new potatoes with cod fillet, green beans, lemons, olive oil and parsley, to taste, then season to taste.
Snack421 kcal · 32g protein · 43g carbs · 3 min
Sardines on Rye Crackers
Made with tinned sardines in spring water, rye crackers. Ready in 3 min — 421 kcal, 32g protein, 43g carbs.
Recipe
Ingredients
- 1 standard tin of sardines, drained
- 6 rye crackers
Allergens in this meal: Cereals containing gluten, Fish. Worked out from generic ingredient names — always read the product label.
Method
- Drain sardines.
- Top rye crackers with sardines and serve.
Snack264 kcal · 29g protein · 10g carbs · 5 min
Smoked Salmon on Cucumber Slices
Made with smoked salmon, cucumber. Ready in 5 min — 264 kcal, 29g protein, 10g carbs.
Recipe
Ingredients
- 125g smoked salmon
- 1½ cucumber
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Combine smoked salmon and cucumber in a bowl or lidded container.
Snack307 kcal · 5g protein · 34g carbs · 1 min
Apple with Walnuts
Made with apple, walnuts. Ready in 1 min — 307 kcal, 5g protein, 34g carbs.
Recipe
Ingredients
- 2 apples
- 30g walnuts
Allergens in this meal: Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion apples as needed.
- Combine apples and walnuts in a bowl or lidded container.
Snack282 kcal · 53g protein · 0g carbs · 5 min
Sliced Cooked Chicken Breast
Made with chicken breast. Ready in 5 min — 282 kcal, 53g protein, 0g carbs.
Recipe
Ingredients
- 175g cooked chicken breast
Method
- Have cooked chicken breast to hand.
- Cook the cooked chicken breast in a non-stick pan over medium heat until cooked through.
- Season to taste and serve.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £55+/week for 1 person from Sainsbury's. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 90 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 9 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 | £55+/week estimate | High-budget plans can use more varied proteins, higher-calorie extras and convenience foods. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Sainsbury's Training Day 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 - 289g protein, 305g carbs, 119g fat, 50g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (622 kcal, 41g protein, 66g carbs, 19g fat, 7g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (962 kcal, 66g protein, 71g carbs, 42g fat, 11g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (642 kcal, 63g protein, 81g carbs, 10g fat, 13g fibre per person)
- Snack: Sardines on Rye Crackers (421 kcal, 32g protein, 43g carbs, 12g fat, 9g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (264 kcal, 29g protein, 10g carbs, 11g fat, 3g fibre per person)
- Snack: Apple with Walnuts (307 kcal, 5g protein, 34g carbs, 19g fat, 7g fibre per person)
- Snack: Sliced Cooked Chicken Breast (282 kcal, 53g protein, 0g carbs, 6g fat, 0g fibre per person)
Tuesday
3503 kcal - 223g protein, 375g carbs, 135g fat, 65g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (547 kcal, 37g protein, 56g carbs, 17g fat, 6g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (609 kcal, 61g protein, 64g carbs, 13g fat, 9g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (987 kcal, 61g protein, 84g carbs, 52g fat, 18g fibre per person)
- Snack: Roasted Spiced Chickpeas (390 kcal, 21g protein, 50g carbs, 14g fat, 14g fibre per person)
- Snack: Apple and Peanut Butter (225 kcal, 6g protein, 31g carbs, 11g fat, 6g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (321 kcal, 9g protein, 26g carbs, 22g fat, 4g fibre per person)
- Snack: Mini Protein Overnight Oats (424 kcal, 28g protein, 64g carbs, 6g fat, 8g fibre per person)
Wednesday
3499 kcal - 235g protein, 334g carbs, 135g fat, 54g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (542 kcal, 36g protein, 56g carbs, 17g fat, 6g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (830 kcal, 56g protein, 80g carbs, 28g fat, 16g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (957 kcal, 71g protein, 94g carbs, 38g fat, 8g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (236 kcal, 26g protein, 8g carbs, 10g fat, 3g fibre per person)
- Snack: Banana and Almonds (282 kcal, 7g protein, 35g carbs, 13g fat, 6g fibre per person)
- Snack: Walnuts and Dried Blueberries (294 kcal, 5g protein, 23g carbs, 21g fat, 4g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (358 kcal, 34g protein, 38g carbs, 8g fat, 11g fibre per person)
Thursday
3508 kcal - 254g protein, 408g carbs, 103g fat, 73g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (728 kcal, 48g protein, 78g carbs, 22g fat, 8g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (587 kcal, 33g protein, 110g carbs, 3g fat, 34g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (1038 kcal, 82g protein, 116g carbs, 34g fat, 18g fibre per person)
- Snack: Apple and Peanut Butter (296 kcal, 8g protein, 42g carbs, 14g fat, 8g fibre per person)
- Snack: Hard-Boiled Eggs (270 kcal, 24g protein, 1g carbs, 18g fat, 0g fibre per person)
- Snack: Skyr High-Protein Yogurt (159 kcal, 28g protein, 10g carbs, 1g fat, 0g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (430 kcal, 31g protein, 51g carbs, 11g fat, 5g fibre per person)
Friday
3487 kcal - 250g protein, 322g carbs, 127g fat, 51g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (664 kcal, 45g protein, 67g carbs, 21g fat, 7g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (560 kcal, 29g protein, 59g carbs, 23g fat, 8g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (1009 kcal, 82g protein, 111g carbs, 29g fat, 16g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (416 kcal, 28g protein, 38g carbs, 15g fat, 7g fibre per person)
- Snack: Light Mozzarella and Tomato (457 kcal, 41g protein, 14g carbs, 20g fat, 2g fibre per person)
- Snack: Almond Butter with Celery Sticks (173 kcal, 6g protein, 8g carbs, 15g fat, 4g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (208 kcal, 19g protein, 25g carbs, 4g fat, 7g fibre per person)
Saturday
3503 kcal - 162g protein, 563g carbs, 70g fat, 103g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (631 kcal, 13g protein, 124g carbs, 14g fat, 14g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (604 kcal, 37g protein, 101g carbs, 4g fat, 22g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (1017 kcal, 48g protein, 186g carbs, 8g fat, 43g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (511 kcal, 17g protein, 61g carbs, 22g fat, 10g fibre per person)
- Snack: Apple with Walnuts (248 kcal, 4g protein, 28g carbs, 15g fat, 6g fibre per person)
- Snack: Tuna on Rye Crackers (259 kcal, 27g protein, 34g carbs, 1g fat, 7g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (233 kcal, 16g protein, 29g carbs, 6g fat, 1g fibre per person)
Sunday
3499 kcal - 252g protein, 365g carbs, 125g fat, 54g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (771 kcal, 16g protein, 152g carbs, 17g fat, 17g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (736 kcal, 51g protein, 63g carbs, 34g fat, 10g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (645 kcal, 70g protein, 67g carbs, 13g fat, 9g fibre per person)
- Snack: Light Mozzarella and Tomato (400 kcal, 35g protein, 13g carbs, 17g fat, 2g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (336 kcal, 9g protein, 27g carbs, 23g fat, 4g fibre per person)
- Snack: Chocolate Protein Shake (357 kcal, 48g protein, 24g carbs, 10g fat, 1g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (254 kcal, 23g protein, 19g carbs, 11g fat, 11g fibre per person)
Weekly shopping list
Protein
- Smoked salmon 925g
- Salmon fillet 900g
- Cod fillet 290g
- Tinned sardines in spring water 130g
- Chicken breast 410g
- Tinned chickpeas 270g
- Green lentils 250g
- Turkey breast slices 110g
- Pork tenderloin 340g
- Eggs 7
- King prawns 330g
- Beef tomato 3
- Tinned tuna in spring water 90g
- Tinned tuna 210g
- Whey protein powder 45g
Carbs & Grains
- Quinoa 120g
- New potatoes 650g
- Rolled oats 110g
- Soba noodles 120g
- Low-sugar granola 110g
- Wholemeal bread 4 slices
- Wholemeal pasta 150g
- Brown rice 90g
- Rice 4 cakes
Vegetables
- Cucumber 5 (1298g required)
- Baby spinach 170g
- Green beans 360g
- Sweet potato 1.15kg
- Broccoli 270g
- Pak choi 200g
- Tinned tomatoes 3 x 400g tins (1121g required)
- Onion 5
- Watercress 50g
- Cherry tomatoes 2 x 300g packs (324g required)
- Celery 10 sticks
- Carrot 2
- Courgette 2
- Red pepper 3
- Spring onion 3
- Mixed leaves 85g
- edamame beans 210g
Dairy & Eggs
- Light cream cheese 390g
- Skyr 390g
- Semi-skimmed milk 1 x 1L carton (553ml required)
- Halloumi 110g
- Low-fat Greek yogurt 420g
- Light mozzarella 310g
- Oat milk 1 x 1L carton (253ml required)
- Cottage cheese 120g
Fruit
- Apple 8
- Raisins 55g
- Banana 7
- Pomegranate seeds 40g
- Dried blueberries 30g
- Medjool 5 dates
Herbs & Spices
- Parsley, optional to taste
- Garlic powder 1.5 tsp
- Dill 1 tbsp
- Smoked paprika 1.5 tsp
- Cumin 1 tbsp
- Garlic 14 cloves
- Basil, optional to taste x4
- Rosemary 1.75 tsp
- Chilli flakes, optional to taste
- Chilli powder 1.25 tsp
Condiments & Oils
- Lemon dressing 65g
- Olive oil 6.5 tbsp
- Peanut butter 85g
- Miso paste 1.5 tbsp
- Soy sauce 1.5 tbsp
- Vegetable stock 2 cubes (makes 1L; 899ml required)
- Honey 1.75 tbsp
- Light mayo 35g
- Mustard 1.75 tsp
- Almond butter 1.75 tbsp
Tins & Jars
- Cannellini beans 340g
- Mixed beans 450g
Extras
- Wholemeal bagel 8
- Lemon juice 3 tbsp
- Pumpkin seeds 14g
- Lemon 5
- Rye 15 crackers
- Walnuts 85g
- Mixed nuts 85g
- Sesame seeds 1.5 tsp
- Almonds 30g
- Balsamic glaze 1 tbsp
- Hemp seeds 2.75 tbsp
- Chia seeds 6g
- Sea salt, optional to taste
Shopping This Plan At Sainsbury's
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
- Add a post-workout combination of fast carbs and protein (banana and whey, or chocolate milk) after harder sessions
- Use an extra portion of chicken, fish or tofu on higher-training days rather than cutting carbs to make room
- Greek yogurt with fruit and granola covers both protein and carb needs in one snack
🥦 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 £55+ per week for one person, 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 238g 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 both protein and carbs are set high together, rather than trading one off against the other.
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?
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. Recipes are rated Standard (20–30 min/day) and use ingredients available at Sainsbury's — no specialist equipment or advanced technique is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.