Waitrose Mediterranean Pescatarian Plan — 1,800 kcal
Fish and plant-based meals. This 7-day plan targets 1,800 kcal/day and averages 116g of protein, built around Waitrose's Waitrose Essential (700+ lines; introduced 2009, relaunched 2020) for an estimated £50–85/week. Meals deliberately rotate protein sources and formats across the week — this plan avoids repeating the same protein twice in one day so the week does not feel monotonous.
Plan summary
Individual days vary around these figures.
Email me this plan
The 7-day menu, shopping list and a printable link, sent once. No newsletter.
We'll send: Waitrose Mediterranean Pescatarian Plan — 1,800 kcal
Want a new plan every week? Join the MealPrep+ waitlist.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
Poached Eggs with Smoked Salmon on Toast
Made with eggs, smoked salmon, wholemeal bread.
Recipe
Ingredients
- 2 eggs
- 100g smoked salmon
- 2 slices of wholemeal bread
- 1 tsp lemon juice
Allergens in this meal: Cereals containing gluten, Eggs, Fish. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Bring a small pan of water to a gentle simmer.
- Crack an egg directly into the water and poach for 3-4 minutes, until the white is set but the yolk stays soft.
- Toast wholemeal bread, then serve with the eggs and smoked salmon and lemon juice.
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper.
Recipe
Ingredients
- 175g cottage cheese
- 1 courgette, roasted
- 1 red pepper, roasted
- 7 cherry tomatoes
- 1 tsp mixed herbs
- 1 wholemeal pitta
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Warm the roasted courgette and roasted red pepper through, or use them cold. Halve the cherry tomatoes.
- Put the vegetables in a bowl, top with the cottage cheese and sprinkle over the mixed herbs.
- Toast the wholemeal pitta, cut it into strips and serve alongside.
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion.
Recipe
Ingredients
- ½ medium butternut squash (about 350g)
- 90g red lentils
- 1 onion
- 2 garlic cloves
- 625ml vegetable stock
- 1 wholemeal roll
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and medium butternut squash into even pieces.
- Heat a large non-stick pan over medium heat and soften onion, garlic and medium butternut squash for 5-7 minutes, adding a splash of water if the pan starts to stick.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
Smoked Salmon on Cucumber Slices
Made with smoked salmon, cucumber.
Recipe
Ingredients
- 75g smoked salmon
- 1 cucumber
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Combine smoked salmon and cucumber in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £50–85/week for 1 person from Waitrose. Calories and macros remain per person, while shopping quantities are scaled for the household.
Protein
Carbs & Grains
Vegetables
Plant-Based Milks & Alternatives
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Price and availability
- Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Plan Details and Assumptions
Waitrose 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 quality-focused shops using strong produce, higher-welfare proteins, fish, dairy and prepared vegetables.
- Use Waitrose own-label basics first, then reserve premium ingredients for meals where quality noticeably improves the week.
- Watch the basket total by keeping carbohydrates, tins, oats and freezer staples simple.
The Assumptions Behind This Plan
Every plan is built on four decisions. If one of them does not match your week, that is the part to change - the swaps below cover the common cases.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Waitrose | Waitrose pages suit quality-focused produce, fish, dairy, higher-welfare protein and premium but controlled shops. |
| Budget | £50–85/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Higher variety | High-variety plans trade extra decisions for less repetition. |
Shopping This Plan At Waitrose
Premium positioning, but the Essential range is competitive on staples and keeps a plan viable without paying premium prices throughout.
What Waitrose is good for here
- Essential covers most core prep ingredients, so cost sits well below the headline Waitrose reputation.
- Good free-from and speciality range for restrictive diets.
Worth knowing before you shop
- Straying outside Essential raises the weekly cost quickly.
- Fewer stores nationally, and a smaller convenience footprint than the big four.
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
- Compare Waitrose's own-brand versions of the ingredients on this shopping list
- Compare the price per 100g or 100ml when choosing pack sizes for this week’s quantities
- Plan another use for any unused pack contents before buying extra ingredients
- Compare dried pulses with the tinned pulses on this list if you have time to soak and cook them
- Compare fresh and frozen salmon prices for the salmon meals in this plan
💪 Increase protein
- Add a handful of nuts or seeds to a salad or bowl for a different protein source and texture
- Swap one dairy-based snack for a plant-based one (edamame, hummus) to keep variety going
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
Frequently Asked Questions
How much does this pescatarian plan cost per week?
This plan is designed for Waitrose and is estimated at £50–85 per week for one person at typical UK prices, depending on what you already have at home. myWaitrose can reduce this further.
How much protein does this plan provide per day?
This plan averages 116g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic pescatarian plan?
Plenty of pescatarian plans share the same 1,800 kcal target — the difference here is that the meal rotation actively avoids repeating the same protein twice in one day.
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 all 7 days at 1,800 kcal/day, the Waitrose 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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Waitrose.
Feedback
Seen something off with this plan? Send a quick note and we will review it.