Quick Cost Guide

For one person, this 7-day pescatarian meal plan should cost roughly:

Budget version: £45–£55 for the week
Standard version: £55–£70 for the week
Premium version: £70+ if you buy more fresh salmon, king prawns, branded products and extra snacks

Prices will change depending on where you shop, offers, portion sizes and whether you buy frozen or fresh fish. Which? compares UK supermarket prices every month across Aldi, Asda, Lidl, Morrisons, Ocado, Sainsbury’s, Tesco and Waitrose, so it is worth checking current offers before doing a full shop.

For keeping the cost down, a smart Pescafit shop would look like this:

Aldi or Lidl: oats, rice, pasta, potatoes, eggs, fruit, vegetables, Greek yoghurt, wraps and frozen veg.
Tesco, Asda or Sainsbury’s: tuna tins, salmon, mackerel, sardines and branded items when offers are on.
Iceland or Farmfoods: frozen prawns, frozen fish fillets and bulk seafood.
Local market: potatoes, salad, fruit, veg and fresh herbs if prices are good.

The NHS Eatwell Guide recommends a balanced diet across starchy carbohydrates, fruit and vegetables, dairy or alternatives, and protein foods such as beans, pulses, fish and eggs. The NHS also recommends aiming for at least two portions of fish per week, including one portion of oily fish.

Pescafit Food Rule for the Week

The aim of this plan is simple:

Carbs for energy
Protein for recovery
Healthy fats for fullness
Fruit and vegetables for nutrients
Simple meals you can repeat without losing your head

This is not a strict bodybuilding plan. It is not a crash diet. It is a realistic pescatarian food plan for someone who wants to run, train, work, recover and still enjoy what they eat.

Adjust the portions depending on your appetite, training, body size and goals. If you are running more, training harder or doing gym sessions alongside cardio, you may need bigger portions of rice, pasta, potatoes, oats or snacks.

Weekly Shopping List

Protein

• 2 salmon fillets

• 4 tins tuna

• 1 bag frozen prawns

• 1 pack eggs

• 1 large tub Greek yoghurt

• 1–2 tins sardines or mackerel

• 1 block tofu

• 1 tin chickpeas

• 1 tin lentils

• Optional: cottage cheese or protein yoghurt

Carbs

• Oats

• Rice

• Pasta

• Potatoes or baking potatoes

• Wholemeal bread

• Wraps or bagels

• Noodles

• Granola or cereal

Fruit and Vegetables

• Bananas

• Apples or berries

• Spinach

• Broccoli

• Peppers

• Tomatoes

• Cucumber

• Salad leaves

• Frozen mixed vegetables

• Onions

• Garlic

• Optional: avocado

Flavour and Extras

• Olive oil

• Soy sauce

• Lemon juice

• Chilli flakes

• Black pepper

• Garlic powder

• Tomato passata or chopped tomatoes

• Curry powder

• Honey

• Peanut butter

• Light mayo or Greek yoghurt for tuna mix

Day 1 — Strong Start

Breakfast: Banana, Oats and Greek Yoghurt Bowl

Ingredients

• 50g oats

• 150g Greek yoghurt

• 1 banana

• 1 tsp honey

• Handful of berries or chopped apple

• Cinnamon

How to Make It

Cook the oats with water or milk for 3–4 minutes until thick. Let them cool slightly, then add Greek yoghurt on top. Slice the banana, add berries or apple, drizzle with honey and finish with cinnamon.

Why It Works

This is a strong start because it gives you carbs from oats and banana, protein from Greek yoghurt and enough sweetness to make it feel like proper food, not punishment.

Lunch: Tuna Jacket Potato

Ingredients

• 1 large baking potato

• 1 tin tuna

• 1 tbsp Greek yoghurt or light mayo

• Sweetcorn

• Salad leaves

• Black pepper

• Lemon juice

How to Make It

Microwave the potato for 8–10 minutes until soft. If you want it crispier, put it in the oven or air fryer for another 10 minutes. Mix tuna with Greek yoghurt or light mayo, sweetcorn, lemon juice and black pepper. Cut open the potato and add the tuna mix on top with salad on the side.

Why It Works

This is classic Pescafit food. Cheap, filling, high in protein and good for a work-day lunch. It is the kind of meal that keeps you full without making food feel complicated.

Dinner: Salmon, Rice and Broccoli

Ingredients

• 1 salmon fillet

• 75g dry rice

• Broccoli

• Soy sauce or lemon juice

• Garlic powder

• Black pepper

• 1 tsp olive oil

How to Make It

Cook the rice. Season the salmon with garlic powder, black pepper and lemon juice. Bake at 190°C for 15–18 minutes, or pan-fry for around 5–6 minutes each side. Steam or boil the broccoli, then serve everything together.

Why It Works

This is one of the best recovery meals in the plan. You get protein, carbs, healthy fats and vegetables without making it complicated.

Snack

Boiled eggs and fruit.

Day 2 — Light but Powerful

Breakfast: Eggs on Toast with Spinach

Ingredients

• 2 eggs

• 2 slices wholemeal toast

• Handful of spinach

• Black pepper

• Chilli flakes

• Optional: avocado

How to Make It

Scramble or fry the eggs. Wilt the spinach in the pan for 1–2 minutes. Serve the eggs and spinach on toast, then add black pepper and chilli flakes.

Why It Works

Quick protein, easy carbs and a strong breakfast that does not feel too heavy. Good before work, before a gym session or after a morning run.

Lunch: Prawn Rice Bowl

Ingredients

• 120g prawns

• 75g dry rice

• Frozen mixed vegetables

• Soy sauce

• Garlic

• Chilli flakes

• Lemon juice

How to Make It

Cook the rice. Fry the prawns with garlic for 3–4 minutes until cooked through. Add frozen vegetables, soy sauce and chilli flakes. Serve over rice and finish with lemon juice.

Why It Works

Prawns are light but high in protein, and rice gives you the energy side. This is ideal after a gym session or before a busy evening.

Dinner: Lentil and Vegetable Curry with Rice

Ingredients

• 1 tin lentils or 150g cooked lentils

• 1 onion

• 1 garlic clove

• 1 tin chopped tomatoes

• Curry powder

• Spinach

• 75g dry rice

• Optional: Greek yoghurt on top

How to Make It

Fry onion and garlic for a few minutes. Add curry powder, lentils and chopped tomatoes. Simmer for 15 minutes, then stir in spinach at the end. Serve with rice and add Greek yoghurt on top if you want it creamier.

Why It Works

This keeps the week cheaper and gives you a plant-protein meal, so the plan is not just fish every single day.

Snack

Greek yoghurt with honey and berries.

Day 3 — Work Day Fuel

Breakfast: Overnight Oats

Ingredients

• 50g oats

• 150g Greek yoghurt

• Splash of milk

• 1 banana or berries

• 1 tsp peanut butter

• Cinnamon

How to Make It

Mix oats, Greek yoghurt, milk and cinnamon in a bowl or tub. Leave it in the fridge overnight. In the morning, add banana, berries and peanut butter.

Why It Works

No stress in the morning. This is the kind of breakfast that helps you stay consistent when work is busy and you do not want to think too much.

Lunch: Mackerel Potato Salad

Ingredients

• 1 tin mackerel

• 250g potatoes

• Salad leaves

• Cucumber

• Tomatoes

• Lemon juice

• Black pepper

• 1 tsp olive oil

How to Make It

Boil the potatoes until soft, then let them cool slightly. Add salad leaves, cucumber, tomatoes and mackerel. Finish with lemon juice, black pepper and a little olive oil.

Why It Works

Mackerel gives protein and healthy fats. Potatoes give you carbs without relying on rice or pasta every day. It is simple, filling and strong for recovery.

Dinner: Tofu Stir Fry with Noodles

Ingredients

• ½ block tofu

• 1 nest noodles

• Mixed vegetables

• Soy sauce

• Garlic

• Chilli flakes

• 1 tsp olive oil

• Optional: sesame seeds

How to Make It

Press the tofu with kitchen roll, then cut into cubes. Fry until golden. Add vegetables, garlic, soy sauce and chilli flakes. Cook noodles separately, then mix everything together.

Why It Works

This adds variety. A pescatarian plan does not need fish in every meal. Tofu keeps it flexible, budget-friendly and useful for people who want more plant-based meals during the week.

Snack

Apple with peanut butter or rice cakes.

Day 4 — Higher Protein Day

Breakfast: Greek Yoghurt, Granola and Fruit

Ingredients

• 200g Greek yoghurt

• 40g granola

• Berries or banana

• 1 tsp honey

• Optional: chia seeds

How to Make It

Add Greek yoghurt to a bowl. Top with granola, fruit and honey. That is it.

Why It Works

Fast, high-protein and useful when you cannot be bothered to cook. This is one of those meals that looks simple but does a lot of work.

Lunch: Tuna Pasta Bowl

Ingredients

• 75g pasta

• 1 tin tuna

• 1 tbsp Greek yoghurt or light mayo

• Sweetcorn

• Spinach

• Black pepper

• Lemon juice

How to Make It

Cook the pasta. Mix tuna with Greek yoghurt, lemon juice and black pepper. Stir through the pasta with spinach and sweetcorn.

Why It Works

Cheap, filling and strong for training days. This is one of the easiest meals to repeat, especially if you are working full-time and need something reliable.

Dinner: Prawn Tomato Pasta

Ingredients

• 120g prawns

• 75g pasta

• ½ tin chopped tomatoes or passata

• Garlic

• Spinach

• Chilli flakes

• Black pepper

• Lemon juice

How to Make It

Cook the pasta. Fry garlic and prawns, then add chopped tomatoes or passata. Simmer for 5–8 minutes. Stir in spinach, add the pasta and finish with lemon juice.

Why It Works

This feels like a proper dinner but still supports performance. Protein from prawns, carbs from pasta and nutrients from spinach.

Snack

Boiled egg, banana or yoghurt.

Day 5 — Recovery Focus

Breakfast: Porridge with Banana and Peanut Butter

Ingredients

• 50g oats

• Milk or water

• 1 banana

• 1 tsp peanut butter

• Cinnamon

• Optional: honey

How to Make It

Cook oats with milk or water for 3–4 minutes. Add sliced banana, peanut butter and cinnamon. Add honey if you want it sweeter.

Why It Works

This is a good pre-run or pre-gym breakfast because it gives steady energy without feeling too heavy.

Lunch: Sardines on Toast with Salad

Ingredients

• 1 tin sardines

• 2 slices toast

• Salad leaves

• Tomatoes

• Lemon juice

• Black pepper

How to Make It

Toast the bread. Add sardines on top with lemon juice and black pepper. Serve with salad and tomatoes.

Why It Works

Sardines are cheap, high-protein and underrated. Not glamorous, but proper Pescafit food. This is the kind of meal that proves eating well does not have to be expensive.

Dinner: Salmon, Potatoes and Greens

Ingredients

• 1 salmon fillet

• 250g potatoes

• Broccoli or green beans

• Lemon juice

• Black pepper

• Garlic powder

• 1 tsp olive oil

How to Make It

Boil or roast the potatoes. Season salmon with lemon, garlic and black pepper, then bake for 15–18 minutes at 190°C. Steam the greens and serve everything together.

Why It Works

This is a proper recovery plate. Protein, carbs and vegetables. Simple but strong.

Snack

Greek yoghurt with fruit.

Day 6 — Real-Life Weekend Food

Breakfast: Omelette with Toast

Ingredients

• 2–3 eggs

• Spinach

• Tomatoes

• Mushrooms or peppers

• 1–2 slices toast

• Black pepper

How to Make It

Whisk the eggs. Cook the vegetables first, then add the eggs and cook until set. Serve with toast.

Why It Works

High-protein, filling and easy to adjust depending on what you have left in the fridge.

Lunch: Chickpea and Tuna Wrap

Ingredients

• 1 wrap

• ½ tin tuna

• ½ tin chickpeas

• Salad leaves

• Cucumber

• Greek yoghurt or light mayo

• Lemon juice

• Black pepper

How to Make It

Mash the chickpeas slightly. Mix with tuna, Greek yoghurt or light mayo, lemon juice and black pepper. Add to a wrap with salad and cucumber.

Why It Works

This gives you fish protein, plant protein and carbs in one easy meal. It is filling, portable and good for a weekend lunch.

Dinner: Fish Finger Wrap with Potato Wedges

Ingredients

• 3–4 fish fingers

• 1 wrap

• Salad leaves

• Tomatoes

• Greek yoghurt or light mayo

• Potatoes

• Paprika

• Black pepper

How to Make It

Cut potatoes into wedges, season with paprika and black pepper, then bake or air fry for 25–30 minutes. Cook the fish fingers. Add fish fingers to a wrap with salad and sauce, then serve with the wedges.

Why It Works

This is the realistic meal. Not every Pescafit dinner needs to look like it came from a sports nutrition textbook. It still gives protein, carbs and satisfaction, and sometimes that is what keeps people consistent.

Snack

Smoothie with banana, milk and Greek yoghurt.

Day 7 — Prep and Reset Day

Breakfast: Protein Smoothie Bowl

Ingredients

• 1 banana

• 150g Greek yoghurt

• Splash of milk

• 30g oats

• Frozen berries

• Optional: peanut butter

How to Make It

Blend banana, Greek yoghurt, milk, oats and berries. Pour into a bowl and top with extra fruit or granola.

Why It Works

Good for a lighter morning but still gives carbs and protein. Ideal when you want something fresh after a heavier week.

Lunch: Prawn Noodle Salad

Ingredients

• 120g prawns

• 1 nest noodles

• Cucumber

• Pepper

• Salad leaves

• Soy sauce

• Lemon juice

• Chilli flakes

How to Make It

Cook noodles and rinse under cold water. Cook prawns, then mix with salad, cucumber, pepper, soy sauce, lemon juice and chilli flakes.

Why It Works

Fresh, light and high-protein. Good when you want something clean but not boring.

Dinner: Tuna Rice Bowl

Ingredients

• 75g rice

• 1 tin tuna

• Spinach

• Sweetcorn

• Cucumber

• Soy sauce or light mayo

• Lemon juice

• Black pepper

• Optional: boiled egg

How to Make It

Cook the rice. Add tuna, spinach, sweetcorn, cucumber and your sauce of choice. Add a boiled egg if you want extra protein.

Why It Works

Simple Sunday reset food. Cheap, filling and easy to prep for Monday.

Snack

Cottage cheese on toast, Greek yoghurt, or fruit with peanut butter.

Simple Batch Prep for the Week

To make this meal plan easier, do this once at the start of the week:

Boil 6 eggs
Keep them in the fridge for snacks or quick meals.

Cook 2–3 portions of rice
Use for salmon bowls, prawn bowls and tuna rice bowls.

Bake 3–4 potatoes
Use for tuna jackets, mackerel potato salad or quick lunches.

Chop salad veg
Cucumber, peppers, tomatoes and lettuce are easier to use when ready.

Defrost prawns safely overnight
Defrost them in the fridge and cook them properly.

Keep tinned fish in the cupboard
Tuna, sardines and mackerel save you when you cannot be bothered to cook.

Where to Save Money

The easiest way to keep this 7-day plan cheaper is to use fish strategically.

Do not use salmon every day. Use it 1–2 times per week.

Use tinned fish more often: tuna, sardines and mackerel.

Buy frozen prawns instead of fresh prawns.

Use eggs and Greek yoghurt as cheaper protein options.

Use lentils, chickpeas and tofu to stop the plan becoming too expensive.

Buy big bags of rice, oats and potatoes.

Use frozen vegetables because they are cheaper, last longer and reduce waste.

Buy own-brand products where possible.

Check reduced sections for fish you can freeze the same day.

Pescafit Final Thoughts

This 7-day pescatarian meal plan should cost roughly £45–£70 for one person, depending on how much fresh fish you buy, whether you choose frozen seafood, and where you shop. A budget version is possible by leaning more on oats, eggs, tinned fish, rice, potatoes, lentils, chickpeas and frozen vegetables. A more premium version will cost more if you use extra salmon, fresh prawns, branded products and ready-made snacks.

The point of this plan is not perfect eating. It is structure.

You get oats, rice, pasta and potatoes for energy. You get salmon, tuna, prawns, eggs, Greek yoghurt, sardines, mackerel, tofu and lentils for protein. You get fruit and vegetables across the week without making every meal complicated.