Sainsbury's Mediterranean Pescatarian Plan — 1,800 kcal
Free 7-day Pescatarian pescatarian meal plan for Sainsburys. Targets ~1800 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
High-Protein Yogurt with Homemade Granola
Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 380 kcal, 30g protein.
Chickpea and Spinach Curry with Rice
Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 450 kcal, 18g protein.
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, mixed frozen veg. Ready in 25 min — 460 kcal, 28g protein.
Almond Butter with Celery Sticks
Made with almond butter, celery sticks. Ready in 3 min — 160 kcal, 5g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
- Tinned chickpeas 200g
- Firm tofu 200g
- Eggs 3
- Salmon fillet 150g
- King prawns 200g
- Quorn mince 200g
Carbs & Grains
- Low-sugar granola 40g
- Brown rice 80g dry
- Rice noodles 80g dry
- Wholemeal pitta 1
- New potatoes 200g
- Oatcakes 3
Vegetables
- Baby spinach 100g
- Celery sticks 4
- Courgette 1
- Red pepper 1
- Onion half
- Spring onion 3
- Peanuts 20g
- Cherry tomatoes 8
- Mushrooms 200g
- Cucumber half
- Sweetcorn 100g
Dairy & Eggs
- Skyr 200g
- Almond butter 1 tbsp
- Cottage cheese 200g
- Butter 5g
Extras & Condiments
- Frozen berries 80g
- Curry powder 2 tsp
- Mixed frozen veg 200g
- Olive oil 1 tsp
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Rye crackers 4
- Lemon juice 1 tsp
- Vegetable stock 600ml
- Parmesan 20g
- Garlic 2 cloves
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Green beans 100g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Cannellini beans tinned 200g
- Basil
- Chilli flakes pinch
- Quinoa 80g dry
- Dill 1 tsp
- Cheddar reduced-fat 30g
- Apple 1
- Walnuts 20g
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
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 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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Sainsburys.