Sainsbury's Training Day 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.

SupermarketSainsbury's
Calorie target~3500 kcal/day
Weekly budget£50–70
Prep difficultyStandard (20–30 min/day)
Best forFuelling running and endurance training with higher-carb meals
DietAll diets

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forFuelling running and endurance training with higher-carb meals
Calories~3500 kcal/day
Budget£50–70/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

Export This Meal Plan as a PDF

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 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 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 - 248g protein
  • Breakfast: Oat Porridge with Berries (544 kcal, 19g protein)
  • Lunch: Chickpea and Tuna Salad (662 kcal, 58g protein)
  • Dinner: Chicken and Lentil One-Pot Stew (883 kcal, 85g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (357 kcal, 31g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (306 kcal, 24g protein)
  • Snack: Oat Biscuits with Peanut Butter (408 kcal, 14g protein)
  • Snack: Roasted Spiced Chickpeas (340 kcal, 17g protein)

Tuesday

3500 kcal - 286g protein
  • Breakfast: Oat Porridge with Berries (538 kcal, 19g protein)
  • Lunch: Smoked Salmon and Quinoa Salad (808 kcal, 61g protein)
  • Dinner: Chicken Fajita Bowl with Brown Rice (892 kcal, 81g protein)
  • Snack: Rice Cakes with Cottage Cheese (286 kcal, 24g protein)
  • Snack: Tuna on Rye Crackers (320 kcal, 37g protein)
  • Snack: Smoked Salmon on Cucumber Slices (303 kcal, 34g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (353 kcal, 30g protein)

Wednesday

3500 kcal - 187g protein
  • Breakfast: Oat Porridge with Berries (531 kcal, 18g protein)
  • Lunch: Turkey and Avocado Wholemeal Wrap (730 kcal, 56g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (763 kcal, 43g protein)
  • Snack: Mixed Nuts and Dried Fruit (464 kcal, 13g protein)
  • Snack: Roasted Spiced Chickpeas (332 kcal, 17g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (398 kcal, 17g protein)
  • Snack: Rice Cakes with Cottage Cheese (282 kcal, 23g protein)

Thursday

3500 kcal - 249g protein
  • Breakfast: Oat Porridge with Berries (496 kcal, 17g protein)
  • Lunch: Pork Tenderloin with Roasted Root Vegetables (743 kcal, 65g protein)
  • Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (898 kcal, 65g protein)
  • Snack: Pea Protein Green Smoothie (325 kcal, 37g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (325 kcal, 28g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (279 kcal, 25g protein)
  • Snack: Mixed Nuts and Dried Fruit (434 kcal, 12g protein)

Friday

3500 kcal - 265g protein
  • Breakfast: Oat Porridge with Berries (566 kcal, 19g protein)
  • Lunch: Garlic Prawn and Brown Rice Bowl (778 kcal, 64g protein)
  • Dinner: Lean Turkey Mince Stuffed Peppers (813 kcal, 71g protein)
  • Snack: Almond Butter with Celery Sticks (283 kcal, 9g protein)
  • Snack: Rice Cakes with Cottage Cheese (300 kcal, 25g protein)
  • Snack: Sardines on Rye Crackers (389 kcal, 35g protein)
  • Snack: Pea Protein Green Smoothie (371 kcal, 42g protein)

Saturday

3500 kcal - 226g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (619 kcal, 49g protein)
  • Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (830 kcal, 78g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (635 kcal, 39g protein)
  • Snack: Oat Biscuits with Peanut Butter (391 kcal, 13g protein)
  • Snack: Mixed Nuts and Dried Fruit (456 kcal, 13g protein)
  • Snack: Light Mozzarella and Tomato (309 kcal, 26g protein)
  • Snack: Almond Butter with Celery Sticks (260 kcal, 8g protein)

Sunday

3500 kcal - 281g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (622 kcal, 49g protein)
  • Lunch: King Prawn and Avocado Salad (621 kcal, 46g protein)
  • Dinner: Miso Glazed Salmon with Soba Noodles (900 kcal, 72g protein)
  • Snack: Smoked Salmon on Cucumber Slices (294 kcal, 33g protein)
  • Snack: Pea Protein Green Smoothie (343 kcal, 39g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (327 kcal, 29g protein)
  • Snack: Oat Biscuits with Peanut Butter (393 kcal, 13g protein)

Weekly shopping list

Protein

  • Tinned tuna in spring water 245g
  • Tinned chickpeas 250g
  • Chicken thighs 370g
  • Green lentils 170g
  • Smoked mackerel fillet 135g
  • Smoked salmon 170g
  • Chicken breast 340g
  • Turkey breast slices 165g
  • Firm tofu 330g
  • Pork tenderloin 280g
  • Salmon fillet 280g
  • King prawns 320g
  • Turkey mince lean 350g
  • Tinned sardines in spring water 160g
  • Eggs 3
  • Beef tomato 2

Carbs & Grains

  • Rolled oats 135g
  • Oatcakes 5
  • Oat biscuits 7
  • Brown rice 135g dry
  • Rice cakes 5
  • Wholemeal tortilla 2
  • Brown rice 140g cooked
  • Low-sugar granola 65g
  • Wholemeal bread 3 slices
  • Soba noodles 145g dry

Vegetables

  • Cucumber 3/4
  • Red onion 3/4
  • Tinned tomatoes 675g
  • Onion 2
  • Spinach 170g
  • Mixed peppers 340g
  • Cucumber 2
  • Avocado 3/4
  • Baby spinach 50g
  • Broccoli 330g
  • Spring onion 3
  • Parsnip 155g
  • Carrot 155g
  • Sweet potato 155g
  • Pea protein powder 45g
  • Celery sticks 7
  • Cherry tomatoes 13

Dairy & Eggs

  • Oat milk 500ml
  • Light cream cheese 35g
  • Low-fat Greek yogurt 250g
  • Peanut butter 1.75 tbsp
  • Cottage cheese 170g
  • Almond butter 1.75 tbsp
  • Skyr 330g
  • Light mozzarella 165g

Extras & Condiments

  • Frozen mixed berries 135g
  • Lemon dressing 25g
  • Garlic 5 cloves
  • Paprika 3.5 tsp
  • Lemon juice 1.75 tsp
  • Frozen berries 100g
  • Honey 1.75 tsp
  • Smoked paprika 1.75 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.75 tsp
  • Quinoa 135g dry
  • Dill 1.75 tsp
  • Mixed leaves 100g
  • Fajita spice 3.25 tsp
  • Rye crackers 7
  • Mustard 1.75 tsp
  • Teriyaki sauce 65g
  • Sesame seeds 1.75 tsp
  • Mixed nuts 50g
  • Raisins 35g
  • Chia seeds 1.75 tsp
  • Mixed herbs 1.5 tsp
  • Lemon 2
  • Banana 3/4
  • Banana 1
  • Soy sauce 1.75 tbsp
  • Reduced-sugar baked beans 330g
  • Basil leaves
  • Balsamic glaze 1.75 tsp
  • Miso paste 1.75 tbsp
  • Pak choi 245g

Your 7-Day Meal Plan

Monday

3500 kcal248g protein
Breakfast544 kcal · 19g protein · 7 min

Oat Porridge with Berries

Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 544 kcal, 19g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 135g, Oat milk 500ml, Frozen mixed berries 135g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch662 kcal · 58g protein · 8 min

Chickpea and Tuna Salad

Made with tinned tuna in spring water, tinned chickpeas, cucumber. Ready in 8 min — 662 kcal, 58g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Tinned tuna in spring water 245g, Tinned chickpeas 250g, Cucumber 3/4, Red onion 3/4, Lemon dressing 25g.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner883 kcal · 85g protein · 35 min

Chicken and Lentil One-Pot Stew

Made with chicken thighs, green lentils, tinned tomatoes. Ready in 35 min — 883 kcal, 85g protein.

Recipe
  1. Prep the listed ingredients: Chicken thighs 370g, Green lentils 170g, Tinned tomatoes 675g, Onion 2, Garlic 5 cloves, Paprika 3.5 tsp, Spinach 170g.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack357 kcal · 31g protein · 5 min

Smoked Mackerel Pâté on Oatcakes

Made with smoked mackerel fillet, light cream cheese, lemon juice. Ready in 5 min — 357 kcal, 31g protein.

Recipe
  1. Lay out the ingredients: Smoked mackerel fillet 135g, Light cream cheese 35g, Lemon juice 1.75 tsp, Oatcakes 5.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack306 kcal · 24g protein · 5 min

Frozen Greek Yogurt and Berry Bark

Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 306 kcal, 24g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 250g, Frozen berries 100g, Honey 1.75 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Snack408 kcal · 14g protein · 2 min

Oat Biscuits with Peanut Butter

Made with oat biscuits, peanut butter. Ready in 2 min — 408 kcal, 14g protein.

Recipe
  1. Lay out the ingredients: Oat biscuits 7, Peanut butter 1.75 tbsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack340 kcal · 17g protein · 5 min

Roasted Spiced Chickpeas

Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 340 kcal, 17g protein.

Recipe
  1. Lay out the ingredients: Tinned chickpeas 340g, Smoked paprika 1.75 tsp, Cumin 0.75 tsp, Olive oil 1.75 tsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. 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

  • Tinned tuna in spring water 245g
  • Tinned chickpeas 250g
  • Chicken thighs 370g
  • Green lentils 170g
  • Smoked mackerel fillet 135g
  • Smoked salmon 170g
  • Chicken breast 340g
  • Turkey breast slices 165g
  • Firm tofu 330g
  • Pork tenderloin 280g
  • Salmon fillet 280g
  • King prawns 320g
  • Turkey mince lean 350g
  • Tinned sardines in spring water 160g
  • Eggs 3
  • Beef tomato 2

Carbs & Grains

  • Rolled oats 135g
  • Oatcakes 5
  • Oat biscuits 7
  • Brown rice 135g dry
  • Rice cakes 5
  • Wholemeal tortilla 2
  • Brown rice 140g cooked
  • Low-sugar granola 65g
  • Wholemeal bread 3 slices
  • Soba noodles 145g dry

Vegetables

  • Cucumber 3/4
  • Red onion 3/4
  • Tinned tomatoes 675g
  • Onion 2
  • Spinach 170g
  • Mixed peppers 340g
  • Cucumber 2
  • Avocado 3/4
  • Baby spinach 50g
  • Broccoli 330g
  • Spring onion 3
  • Parsnip 155g
  • Carrot 155g
  • Sweet potato 155g
  • Pea protein powder 45g
  • Celery sticks 7
  • Cherry tomatoes 13

Dairy & Eggs

  • Oat milk 500ml
  • Light cream cheese 35g
  • Low-fat Greek yogurt 250g
  • Peanut butter 1.75 tbsp
  • Cottage cheese 170g
  • Almond butter 1.75 tbsp
  • Skyr 330g
  • Light mozzarella 165g

Extras & Condiments

  • Frozen mixed berries 135g
  • Lemon dressing 25g
  • Garlic 5 cloves
  • Paprika 3.5 tsp
  • Lemon juice 1.75 tsp
  • Frozen berries 100g
  • Honey 1.75 tsp
  • Smoked paprika 1.75 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.75 tsp
  • Quinoa 135g dry
  • Dill 1.75 tsp
  • Mixed leaves 100g
  • Fajita spice 3.25 tsp
  • Rye crackers 7
  • Mustard 1.75 tsp
  • Teriyaki sauce 65g
  • Sesame seeds 1.75 tsp
  • Mixed nuts 50g
  • Raisins 35g
  • Chia seeds 1.75 tsp
  • Mixed herbs 1.5 tsp
  • Lemon 2
  • Banana 3/4
  • Banana 1
  • Soy sauce 1.75 tbsp
  • Reduced-sugar baked beans 330g
  • Basil leaves
  • Balsamic glaze 1.75 tsp
  • Miso paste 1.75 tbsp
  • Pak choi 245g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

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?

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.

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