Sainsbury's Batch-Friendly Weekly Pescatarian Plan — 1,800 kcal

Free printable pescatarian UK pescatarian meal plan for Sainsbury's: 7 days at ~1,800 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketSainsbury's
Calorie target~1800 kcal/day
Weekly budget£40–55
Prep difficultyBatch cook (prep on Sunday)
Best forFish and plant-based meals
DietPescatarian

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forFish and plant-based meals
Calories~1800 kcal/day
Budget£40–55/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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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 Batch-Friendly Weekly Pescatarian Plan — 1,800 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: ~1800 kcal/dayBudget: £40–55Diet: Pescatarian

7-day meal plan

Monday

1800 kcal - 88g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (455 kcal, 15g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (492 kcal, 25g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (657 kcal, 33g protein)
  • Snack: Hard-Boiled Eggs (196 kcal, 15g protein)

Tuesday

1800 kcal - 88g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (456 kcal, 15g protein)
  • Lunch: Green Lentil and Halloumi Bowl (621 kcal, 38g protein)
  • Dinner: Chickpea and Sweet Potato Stew (533 kcal, 20g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (190 kcal, 15g protein)

Wednesday

1800 kcal - 85g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (469 kcal, 16g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (522 kcal, 31g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (574 kcal, 29g protein)
  • Snack: Peanut Butter with Celery Sticks (235 kcal, 9g protein)

Thursday

1800 kcal - 109g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (447 kcal, 15g protein)
  • Lunch: Baked Cod with Sweet Potato Wedges (596 kcal, 52g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (534 kcal, 22g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (223 kcal, 20g protein)

Friday

1800 kcal - 129g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (447 kcal, 15g protein)
  • Lunch: Chickpea and Tuna Salad (484 kcal, 42g protein)
  • Dinner: King Prawn Egg Fried Brown Rice (596 kcal, 47g protein)
  • Snack: Sardines on Rye Crackers (273 kcal, 25g protein)

Saturday

1800 kcal - 128g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (478 kcal, 35g protein)
  • Lunch: Tuna and Sweetcorn Jacket Potato (579 kcal, 45g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (478 kcal, 18g protein)
  • Snack: Pea Protein Green Smoothie (265 kcal, 30g protein)

Sunday

1800 kcal - 126g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (438 kcal, 32g protein)
  • Lunch: Sardine and Wholemeal Pasta Salad (531 kcal, 37g protein)
  • Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (669 kcal, 48g protein)
  • Snack: Tzatziki with Vegetable Dippers (162 kcal, 9g protein)

Weekly shopping list

Protein

  • Eggs 2 hard-boiled
  • Eggs 3
  • Green lentils 125g cooked
  • Tinned chickpeas 250g
  • Firm tofu 235g
  • Cod fillet 225g
  • Tinned tuna in spring water 180g
  • King prawns 250g
  • Tinned sardines in spring water 110g
  • Red lentils 125g
  • Tinned sardines 140g
  • Salmon fillet 210g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Wholemeal pasta 115g dry
  • Brown rice 105g dry
  • Baking potato 250g
  • Wholemeal roll 1

Vegetables

  • Baby spinach 190g
  • Cucumber 75g
  • Sweet potato 320g
  • Tinned tomatoes 500g
  • Spinach 125g
  • Frozen edamame beans 190g
  • Onion 1
  • Red pepper 1
  • Celery sticks 5
  • Cucumber half
  • Red onion half
  • Frozen peas 100g
  • Mushrooms 125g
  • Sweetcorn 75g
  • Pea protein powder 40g
  • Cherry tomatoes 12
  • Broccoli 230g
  • Cucumber quarter grated
  • Carrot 1

Dairy & Eggs

  • Coconut milk light 250ml
  • Ricotta 125g
  • Halloumi 100g
  • Peanut butter 2.5 tbsp
  • Low-fat Greek yogurt 185g
  • Butternut squash 500g
  • Oat milk 310ml

Extras & Condiments

  • Quinoa 75g
  • Mango chunks 100g
  • Cinnamon 0.75 tsp
  • Maple syrup 1.25 tsp
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Garlic 3 cloves
  • Parmesan 20g
  • Olive oil 1.25 tbsp
  • Pomegranate seeds 40g
  • Lemon dressing 20g
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Sea salt pinch
  • Roasted mixed veg 195g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Lemon 1
  • Curry paste 35g
  • Frozen mixed berries 100g
  • Soy sauce 2.5 tbsp
  • Sesame oil 1.25 tsp
  • Rye crackers 5
  • Vegetable stock 875ml
  • Banana 3/4
  • Dill 1.25 tsp
  • Garlic clove half

Your 7-Day Meal Plan

Monday

1800 kcal88g protein
Breakfast455 kcal · 15g protein · 15 min

Quinoa and Coconut Milk Porridge with Mango

Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 455 kcal, 15g protein.

Recipe
  1. Prepare the ingredients: Quinoa 75g, Coconut milk light 250ml, Mango chunks 100g, Cinnamon 0.75 tsp, Maple syrup 1.25 tsp.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Lunch492 kcal · 25g protein · 10 min

Egg Mayo Sandwich on Wholemeal

Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 492 kcal, 25g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 2 hard-boiled, Light mayo 25g, Wholemeal bread 3 slices, Watercress 40g, Mustard 1.25 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Dinner657 kcal · 33g protein · 20 min

Spinach and Ricotta Wholemeal Pasta

Made with ricotta, wholemeal pasta, baby spinach. Ready in 20 min — 657 kcal, 33g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Ricotta 125g, Wholemeal pasta 115g dry, Baby spinach 190g, Garlic 3 cloves, Parmesan 20g, Olive oil 1.25 tbsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack196 kcal · 15g protein · 10 min

Hard-Boiled Eggs

Made with eggs. Ready in 10 min — 196 kcal, 15g protein.

Recipe
  1. Prepare the ingredients: Eggs 3.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.

Weekly Shopping List

Estimated cost: £40–55/week for one person from Sainsbury's.

Protein

  • Eggs 2 hard-boiled
  • Eggs 3
  • Green lentils 125g cooked
  • Tinned chickpeas 250g
  • Firm tofu 235g
  • Cod fillet 225g
  • Tinned tuna in spring water 180g
  • King prawns 250g
  • Tinned sardines in spring water 110g
  • Red lentils 125g
  • Tinned sardines 140g
  • Salmon fillet 210g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Wholemeal pasta 115g dry
  • Brown rice 105g dry
  • Baking potato 250g
  • Wholemeal roll 1

Vegetables

  • Baby spinach 190g
  • Cucumber 75g
  • Sweet potato 320g
  • Tinned tomatoes 500g
  • Spinach 125g
  • Frozen edamame beans 190g
  • Onion 1
  • Red pepper 1
  • Celery sticks 5
  • Cucumber half
  • Red onion half
  • Frozen peas 100g
  • Mushrooms 125g
  • Sweetcorn 75g
  • Pea protein powder 40g
  • Cherry tomatoes 12
  • Broccoli 230g
  • Cucumber quarter grated
  • Carrot 1

Dairy & Eggs

  • Coconut milk light 250ml
  • Ricotta 125g
  • Halloumi 100g
  • Peanut butter 2.5 tbsp
  • Low-fat Greek yogurt 185g
  • Butternut squash 500g
  • Oat milk 310ml

Extras & Condiments

  • Quinoa 75g
  • Mango chunks 100g
  • Cinnamon 0.75 tsp
  • Maple syrup 1.25 tsp
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Garlic 3 cloves
  • Parmesan 20g
  • Olive oil 1.25 tbsp
  • Pomegranate seeds 40g
  • Lemon dressing 20g
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Sea salt pinch
  • Roasted mixed veg 195g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Lemon 1
  • Curry paste 35g
  • Frozen mixed berries 100g
  • Soy sauce 2.5 tbsp
  • Sesame oil 1.25 tsp
  • Rye crackers 5
  • Vegetable stock 875ml
  • Banana 3/4
  • Dill 1.25 tsp
  • Garlic clove half

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)

Frequently Asked Questions

How much does this pescatarian 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?

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 pescatarian 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?

Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.

Is this plan suitable for pescatarian eaters?

Yes. Every meal in this plan is pescatarian, using ingredients readily available from Sainsbury's.

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