What this plan is for
A Sainsbury's maintenance plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Sainsbury's 5-a-Day Weekly Maintenance Plan — 2,000 kcal
Steady, balanced eating around a ~2,000 kcal/day target. This 7-day plan targets 2,000 kcal/day and averages 156g of protein, built around Sainsbury's's Stamford Street Co (consolidated value range since May 2023) for roughly £40–55/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketSainsbury's
GoalMaintenance
Weekly cost£40–55 estimate
Daily average across the 7 days
1,998 kcal156g protein211g carbs60g fat34g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2001 kcal per person146g protein · 211g carbs per person
Breakfast351 kcal · 29g protein · 44g carbs · 5 min
High-Protein Yogurt with Homemade Granola
Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 351 kcal, 29g protein, 44g carbs.
Recipe
Ingredients
- 225g skyr
- 40g low-sugar granola
- 90g frozen berries
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 skyr and low-sugar granola in a bowl.
- Top with frozen berries.
- Eat straight away, or cover and chill for later the same day.
Lunch415 kcal · 45g protein · 33g carbs · 10 min
Grilled Chicken Caesar Wrap
Made with chicken breast, wholemeal tortilla, romaine lettuce. Ready in 10 min — 415 kcal, 45g protein, 33g carbs.
Recipe
Ingredients
- 150g chicken breast
- 1 wholemeal tortilla
- 60g romaine lettuce
- 1 tbsp plus 1 tsp light caesar dressing
- 10g parmesan
Allergens in this meal: Cereals containing gluten, Eggs, Fish, Milk. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal tortilla.
- Cook the chicken breast in a non-stick pan over medium heat until cooked through. Rest briefly, then slice it.
- Layer chicken breast, romaine lettuce, light caesar dressing and parmesan evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner787 kcal · 49g protein · 68g carbs · 25 min
Baked Salmon, Sweet Potato Wedges and Broccoli
Made with salmon fillet, sweet potato, broccoli. Ready in 25 min — 787 kcal, 49g protein, 68g carbs.
Recipe
Ingredients
- 200g salmon fillet
- 1 medium sweet potato
- ¾ small head of broccoli (about 225g)
- 1 tbsp olive oil
- 1 lemon
- 1 tsp dill
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned.
- Meanwhile, bake the salmon fillet for 12-18 minutes, until cooked through and it flakes or slices easily. Add small head of broccoli and cook until tender.
- Serve the medium sweet potato with salmon fillet, small head of broccoli, lemon, olive oil and dill, then season to taste.
Snack282 kcal · 7g protein · 47g carbs · 3 min
Banana and Peanut Butter on Rice Cakes
Made with banana, peanut butter, rice cakes. Ready in 3 min — 282 kcal, 7g protein, 47g carbs.
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.
Snack166 kcal · 16g protein · 19g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 166 kcal, 16g protein, 19g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 60g frozen berries
- 1 tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Line a tray or shallow container with baking paper.
- Spread the low-fat Greek yogurt over the paper in an even layer about 1cm thick.
- Scatter frozen berries and honey over the top and press them in lightly.
- Freeze flat for at least 3-4 hours, until solid.
- Break into shards and serve straight from the freezer. Keep any leftovers frozen.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/week for 1 person from Sainsbury's. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 11 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.
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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 2,000 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Sainsbury's | Sainsbury's pages allow more prepared ingredients, vegetarian options and premium swaps where useful. |
| Budget | £40–55/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Sainsbury's 5-a-Day Weekly Maintenance Plan — 2,000 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
2001 kcal - 146g protein, 211g carbs, 72g fat, 29g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (351 kcal, 29g protein, 44g carbs, 6g fat, 6g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (415 kcal, 45g protein, 33g carbs, 13g fat, 2g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (787 kcal, 49g protein, 68g carbs, 41g fat, 14g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (282 kcal, 7g protein, 47g carbs, 9g fat, 5g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (166 kcal, 16g protein, 19g carbs, 3g fat, 2g fibre per person)
Tuesday
2000 kcal - 211g protein, 152g carbs, 56g fat, 38g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (426 kcal, 35g protein, 53g carbs, 7g fat, 7g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (367 kcal, 52g protein, 9g carbs, 10g fat, 2g fibre per person)
- Dinner: Chicken Tikka with Cauliflower Rice and Raita (590 kcal, 74g protein, 34g carbs, 18g fat, 11g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (235 kcal, 21g protein, 17g carbs, 10g fat, 10g fibre per person)
- Snack: Sardines on Rye Crackers (382 kcal, 29g protein, 39g carbs, 11g fat, 8g fibre per person)
Wednesday
2001 kcal - 171g protein, 209g carbs, 63g fat, 44g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (434 kcal, 36g protein, 54g carbs, 7g fat, 7g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (261 kcal, 39g protein, 29g carbs, 3g fat, 5g fibre per person)
- Dinner: Cod and Chickpea Stew (726 kcal, 76g protein, 90g carbs, 10g fat, 24g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (318 kcal, 9g protein, 25g carbs, 22g fat, 4g fibre per person)
- Snack: Peanut Butter with Celery Sticks (262 kcal, 11g protein, 11g carbs, 21g fat, 4g fibre per person)
Thursday
2001 kcal - 157g protein, 198g carbs, 63g fat, 25g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (327 kcal, 27g protein, 41g carbs, 6g fat, 6g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (591 kcal, 43g protein, 72g carbs, 17g fat, 8g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (580 kcal, 41g protein, 45g carbs, 26g fat, 4g fibre per person)
- Snack: Light Mozzarella and Tomato (282 kcal, 25g protein, 9g carbs, 12g fat, 1g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (221 kcal, 21g protein, 31g carbs, 2g fat, 6g fibre per person)
Friday
2002 kcal - 114g protein, 271g carbs, 48g fat, 33g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (302 kcal, 25g protein, 38g carbs, 5g fat, 5g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (486 kcal, 35g protein, 55g carbs, 12g fat, 9g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (618 kcal, 27g protein, 106g carbs, 8g fat, 10g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (185 kcal, 13g protein, 23g carbs, 5g fat, 1g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (411 kcal, 14g protein, 49g carbs, 18g fat, 8g fibre per person)
Saturday
2003 kcal - 154g protein, 209g carbs, 68g fat, 30g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (614 kcal, 34g protein, 65g carbs, 25g fat, 8g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (642 kcal, 55g protein, 91g carbs, 12g fat, 13g fibre per person)
- Snack: Chocolate Protein Shake (206 kcal, 28g protein, 14g carbs, 6g fat, 0g fibre per person)
- Snack: Cottage Cheese with Cucumber (138 kcal, 16g protein, 7g carbs, 5g fat, 1g fibre per person)
Sunday
1979 kcal - 137g protein, 228g carbs, 53g fat, 42g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Black Bean Burrito Bowl (541 kcal, 22g protein, 102g carbs, 3g fat, 16g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (634 kcal, 57g protein, 66g carbs, 14g fat, 10g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (256 kcal, 24g protein, 27g carbs, 6g fat, 8g fibre per person)
Weekly shopping list
Protein
- Chicken breast 600g
- Salmon fillet 200g
- Lean beef mince 240g
- Tinned sardines in spring water 120g
- King prawns 200g
- Cod fillet 270g
- Tinned chickpeas 350g
- Firm tofu 330g
- Mackerel fillet 180g
- Beef tomato 1
- Turkey breast slices 160g
- Tinned sardines 110g
- Eggs 6
- Chicken thighs 180g
- Whey protein powder 24g
- Black beans 190g
Carbs & Grains
- Low-sugar granola 230g
- Wholemeal 1 tortilla
- Rice 5 cakes
- Wholewheat noodles 80g
- New potatoes 250g
- Wholemeal pasta 160g
- Brown rice 240g
- Rolled oats 50g
- Wholemeal bread 4 slices
- Wholemeal couscous 65g
Vegetables
- Romaine lettuce 120g
- Sweet potato 220g
- Broccoli 320g
- Spring onion 6
- Cucumber 1 (234g required)
- edamame beans 200g
- Mixed leaves 110g
- Red onion 1
- Tinned tomatoes 2 x 400g tins (690g required)
- Onion 3
- Celery 6 sticks
- Watercress 40g
- Cherry tomatoes 1 x 300g pack (157g required)
- Baby spinach 40g
- Mushrooms 370g
- peas 95g
- Avocado 1
- mixed veg 130g
Dairy & Eggs
- Skyr 1.15kg
- Parmesan 30g
- Low-fat Greek yogurt 160g
- Low-fat yogurt 110g
- Light mozzarella 100g
- Cottage cheese 220g
- Semi-skimmed milk 1 x 1L carton (244ml required)
- Low-fat crème fraîche 50g
- Light cream cheese 30g
Fruit
- berries 525g
- Banana 1
- Mango 1
- Raisins 30g
Herbs & Spices
- Dill 1.25 tsp
- Garlic 12 cloves
- Ginger 2.5 tsp
- Mint 1.5 tsp
- Chilli flakes, optional to taste x3
- Coriander, optional to taste x2
- Paprika 1.5 tsp
- Parsley, optional to taste
- Basil, optional to taste
- Thyme 1 tsp
Condiments & Oils
- Light Caesar dressing 21g
- Olive oil 1.25 tbsp
- Peanut butter 90g
- Honey 1.25 tbsp
- Soy sauce 3.5 tbsp
- Tikka paste 40g
- Mustard dressing 20g
- Mustard 1 tsp
- Vegetable stock 2 cubes (makes 1L; 548ml required)
- Tahini 16g
- Salsa 50g
Extras
- Lemon 2
- Cauliflower 390g
- Sea salt, optional to taste
- Rye 10 crackers
- Lime juice, optional to taste x2
- Mixed nuts 40g
- Lemon juice, optional to taste x2
- Balsamic glaze 1 tsp
- Lemon juice 1.5 tbsp
- Chia seeds 5g
- Sesame seeds 1 tsp
- Ras el hanout 1.75 tsp
- Sweetcorn 60g
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 an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
🥦 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 maintenance 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. Nectar Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 156g 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 maintenance plan?
Plenty of maintenance plans share the same 2,000 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
Can I print this maintenance 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 2,000 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.
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