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 Gym Beginner Plan — 2,000 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: ~2000 kcal/dayBudget: £40–55Diet: All diets
Dinner: Baked Cod with New Potatoes and Green Beans (585 kcal, 54g protein)
Snack: Mini Protein Overnight Oats (280 kcal, 27g protein)
Snack: Peanut Butter with Celery Sticks (220 kcal, 9g protein)
Saturday
2000 kcal - 127g protein
Breakfast: Banana and Oat Smoothie (440 kcal, 14g protein)
Lunch: Baked Tofu and Tahini Buddha Bowl (567 kcal, 34g protein)
Dinner: Butternut Squash and Lentil Soup with Bread (539 kcal, 20g protein)
Snack: Lean Beef Jerky (184 kcal, 28g protein)
Snack: Turkey Breast and Cream Cheese Roll-Up (270 kcal, 31g protein)
Sunday
2000 kcal - 162g protein
Breakfast: Banana and Oat Smoothie (368 kcal, 12g protein)
Lunch: Salmon Fillet with New Potatoes and Green Beans (617 kcal, 47g protein)
Dinner: Lentil and Turkey Sausage Casserole (594 kcal, 47g protein)
Snack: Hard-Boiled Eggs (184 kcal, 14g protein)
Snack: Chocolate Protein Shake (237 kcal, 42g protein)
Weekly shopping list
Protein
Smoked mackerel fillet 90g
Eggs 2
Chicken breast 180g
Tinned chickpeas 170g
Firm tofu 225g
Turkey breast slices 90g
Chicken stock 675ml
Mackerel fillet 205g
Eggs 2 hard-boiled
Chicken tikka 160g
Red lentils 105g
Turkey mince lean 220g
Cod fillet 245g
Lean beef jerky 55g
Salmon fillet 180g
Turkey sausages 5
Carbs & Grains
Wholemeal bread 2 slices
Brown rice 90g dry
Oatcakes 4
Orzo pasta 70g dry
New potatoes 280g
Wholemeal roll 1
Wholemeal tortilla 1
Rolled oats 50g
Vegetables
Cherry tomatoes 9
Cucumber 55g
Carrot 1
Celery 2 stalks
Onion 1
Spring onion 3
Celery sticks 5
Cucumber slices 5
Lettuce 45g
Tinned tomatoes 430g
Romaine lettuce leaves 5
Carrot grated 60g
Dairy & Eggs
Butter 6g
Tinned coconut milk light 225ml
Peanut butter 2.25 tbsp
Light cream cheese 35g
Mint yogurt sauce 30g
Semi-skimmed milk 320ml
Skyr 120g
Oat milk 350ml
Butternut squash 575g
Extras & Condiments
Lemon juice 1 tsp
Mixed leaves 90g
Lemon dressing 15g
Mixed frozen veg 225g
Curry paste 35g
Reduced-fat cheddar 45g
Rye crackers 4
Mustard 1 tsp
Parsley fresh
Mustard dressing 25g
Watercress 45g
Walnuts 30g
Dried blueberries 25g
Light mayo 25g
Banana 1
Almonds 25g
Lean lamb shoulder 215g
Garlic 3 cloves
Cinnamon 1 tsp
Cumin 1 tsp
Whey protein powder 30g
Hoisin sauce 25g
Sesame seeds 1.25 tsp
Green beans 185g
Lemon 1
Olive oil 1.25 tsp
Parsley
Banana half
Roasted mixed veg 215g
Tahini 30g
Vegetable stock 1000ml
Paprika 1.25 tsp
Your 7-Day Meal Plan
Monday
2000 kcal163g protein
Breakfast449 kcal · 40g protein · 10 min
Smoked Mackerel Scrambled Eggs on Toast
Made with smoked mackerel fillet, eggs, wholemeal bread. Ready in 10 min — 449 kcal, 40g protein.
Recipe
Toast or warm the bread, bagel, wrap, or pitta if preferred.
Prepare the filling ingredients: Smoked mackerel fillet 90g, Eggs 2, Wholemeal bread 2 slices, Butter 6g, Lemon juice 1 tsp.
Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch551 kcal · 49g protein · 15 min
Grilled Chicken and Chickpea Power Salad
Made with chicken breast, tinned chickpeas, mixed leaves. Ready in 15 min — 551 kcal, 49g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Chicken breast 180g, Tinned chickpeas 170g, Mixed leaves 90g, Cherry tomatoes 9, Cucumber 55g, Lemon dressing 15g.
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.
Dinner517 kcal · 31g protein · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, mixed frozen veg. Ready in 25 min — 517 kcal, 31g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
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 gym beginner plan cost per week?
This plan is designed for Sainsbury's and typically costs £40–55 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 gym beginner 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.
