Sainsbury's Quick Prep Maintenance Plan — 2,000 kcal
Free 7-day maintenance meal plan for Sainsburys. Targets ~2000 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 340 kcal, 26g protein.
Soft Boiled Egg Buddha Bowl with Avocado
Made with eggs, brown rice, avocado half. Ready in 15 min — 430 kcal, 24g protein.
Chicken Tagine with Wholemeal Couscous
Made with chicken thighs, wholemeal couscous, tinned tomatoes. Ready in 35 min — 530 kcal, 46g protein.
Almond Butter with Celery Sticks
Made with almond butter, celery sticks. Ready in 3 min — 160 kcal, 5g protein.
Rice Cakes with Cottage Cheese
Made with rice cakes, cottage cheese. Ready in 3 min — 170 kcal, 14g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
- Eggs 2 soft-boiled
- Chicken thighs 220g
- Firm tofu 180g
- Smoked salmon 80g
- Salmon fillet 150g
- Mackerel fillet 180g
- Cod fillet 200g
- Beef tomato 1
Carbs & Grains
- Brown rice 80g dry
- Rice cakes 3
- Wholewheat noodles 80g dry
- Oat biscuits 4
- New potatoes 250g
- Rolled oats 50g
Vegetables
- Avocado half
- Cherry tomatoes 6
- Tinned tomatoes 200g
- Onion 1
- Celery sticks 4
- Broccoli 100g
- Mushrooms 200g
- Frozen peas 100g
- Courgette 1
- Red pepper 1
- Cucumber 1
- Pea protein powder 30g
- Spinach 30g
- Baby spinach 60g
- Spring onion 3
- Tomato 1
- Carrot 2
Dairy & Eggs
- Skyr 200g
- Almond butter 1 tbsp
- Cottage cheese 100g
- Peanut butter 1 tbsp
- Low-fat Greek yogurt 150g
- Halloumi 100g
- Light mozzarella 100g
Extras & Condiments
- Walnuts 20g
- Banana 1
- Honey 1 tsp
- Mixed leaves 60g
- Tahini dressing 20g
- Wholemeal couscous 80g dry
- Ras el hanout 2 tsp
- Lemon 1
- Soy sauce 2 tbsp
- Ginger 1 tsp
- Garlic 2 cloves
- Vegetable stock 600ml
- Parmesan 20g
- Raisins 20g
- Olive oil 1 tsp
- Curry paste 30g
- Quinoa 80g dry
- Pumpkin seeds 10g
- Mustard dressing 20g
- Watercress 40g
- Chia seeds 1 tsp
- Falafel 4 baked
- Hummus 40g
- Chilli flakes pinch
- Balsamic glaze 1 tsp
- Lean lamb shoulder 200g
- Cinnamon 1 tsp
- Cumin 1 tsp
- Rye crackers 4
- Green beans 150g
- Parsley
- Basil leaves
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 maintenance plan cost per week?
This plan is designed for Sainsburys 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?
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.
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.