How much does a 2,000 calorie meal plan cost at Sainsbury's?

This week's Sainsbury's list comes to £53.69 for the items to buy, at Sainsbury's prices listed between 22 and 26 October 2026. It leaves out the cupboard items you might already have and delivery. Whole packs cost more than the week uses: the food in the meals comes to £27.16, or £3.88 a day.

Is this meal plan cheaper at Tesco?

The same meals at Tesco come to £54.66 for the items to buy, £0.97 more than at Sainsbury's. Each shop's list picks its own products and pack sizes, so the totals differ.

How much protein is in this 2,000 calorie meal plan?

The days run from 98 to 103 g of protein, 100 g on average. Each gram of protein has 4 kcal.

Is 2,000 calories a day right for me?

It depends on your body and how active you are. The NHS says an average man needs 2,500 kcal a day and an average woman needs 2,000 kcal. Susten's macro calculator works out your own number. If you have a medical condition, talk to your GP or a registered dietitian first.

Can I change the meals?

In Susten, yes. Lock the meals you want to keep and rebuild the plan: Susten plans the rest of the week around them and writes the list again.

meal plan

2,000 calorie meal plan for Sainsbury's

A week of meals at 2,000 kcal a day, planned to keep the cost low, and the Sainsbury's shopping list for it. Susten's planner made the week on 26 October 2026. The items to buy come to £53.69 at Sainsbury's prices, and the food the meals use costs £3.88 a day.

7 days, 24 meals, 9 recipes
1,969 to 2,132 kcal a day
£53.69 to buy at Sainsbury's

The week

Breakfast, lunch and dinner every day, with snacks where the calories call for them. Some meals are leftovers from the night before, so the week cooks 9 recipes for 24 meals. Each meal links to its recipe, with the calories, macros and cost of one portion.

Susten planned this week on 26 October 2026 for one person. The numbers are for your portion of each meal.

How each day adds up

Every day lands between 1,969 and 2,132 kcal, within 10% of the 2,000 kcal target. Protein runs from 98 to 103 g a day.

Day	Calories	Protein	Carbs	Fat
Day 1	1,974 kcal	100 g	197 g	84 g
Day 2	1,969 kcal	100 g	212 g	78 g
Day 3	2,001 kcal	100 g	209 g	79 g
Day 4	2,001 kcal	100 g	209 g	79 g
Day 5	2,086 kcal	103 g	228 g	79 g
Day 6	2,132 kcal	98 g	256 g	75 g
Day 7	1,982 kcal	99 g	223 g	71 g
Average	2,021 kcal	100 g	219 g	78 g
Target	2,000 kcal	100 g	225 g	78 g

The Sainsbury's list, and the same week at Tesco

Susten adds up each ingredient across the week, rounds up to whole packs and matches each one to a Sainsbury's product. The list has 58 products. The items to buy come to £53.69 at Sainsbury's prices listed between 22 and 26 October 2026. The same meals at Tesco come to £54.66, £0.97 more. The food the meals use comes to £27.16, or £3.88 a day. The rest of each pack stays in your cupboard and fridge for next week.

sustenYour Sainsbury's list · 58 items

To buy · 39£53.69

With Nectar prices£52.84

Cucumber

1×Sainsbury's Small Whole Cucumber on Sainsbury's, opens in a new tab · 180g£0.80

Potatoes and sweet potatoes

1×Sainsbury's 1kg Baby Potatoes on Sainsbury's, opens in a new tab · 1000g£0.99
1×Sainsbury's Baking Potatoes x4 on Sainsbury's, opens in a new tab · 4pcs£0.79

Tomatoes

1×Sainsbury's 330g Cherry Tomatoes on Sainsbury's, opens in a new tab£1.00
1×Sainsbury's Tomatoes Loose on Sainsbury's, opens in a new tab · 1pcs£0.26

Spinach, greens & kale

1×Sainsbury's Baby Leaf Spinach 120g on Sainsbury's, opens in a new tab£1.00

Exotic vegetables

1×Sainsbury's Bird Eye Chillies (Red or Green) 20g on Sainsbury's, opens in a new tab£0.72
1×Sainsbury's Garlic x4 on Sainsbury's, opens in a new tab · 4pcs£0.87
1×Sainsbury's Root Ginger Loose on Sainsbury's, opens in a new tab · 1 root£0.56

Avocados

1×Sainsbury's Medium Avocado on Sainsbury's, opens in a new tab · 1pcs£0.75

Onions

1×Sainsbury's Onions Loose on Sainsbury's, opens in a new tab · 1pcs£0.10
2×Sainsbury's Red Onions Loose on Sainsbury's, opens in a new tab · 1pcs£0.20

Peppers

1×Sainsbury's Red Pepper on Sainsbury's, opens in a new tab · 1pcs£0.80

Broccoli and Cauliflower

1×Stamford Street Co. Cauliflower on Sainsbury's, opens in a new tab · 1pcs£1.00

Bacon

1×Stamford Street Co. Unsmoked Back Bacon Rashers 300g on Sainsbury's, opens in a new tab£1.25

Chicken breast & fillet

1×Sainsbury's 640g British Fresh Skinless & Boneless Chicken Breast Fillets on Sainsbury's, opens in a new tab£4.62

Cooked chicken & turkey

1×Sainsbury's Roast Turkey Breast Slices x6 120g on Sainsbury's, opens in a new tab£2.50

Spreadable butter

1×Sainsbury's Buttersoft Spreadable 500g on Sainsbury's, opens in a new tab£2.40

Continental cheese

1×Sainsbury's Lighter Cypriot Cheese 225g on Sainsbury's, opens in a new tab£1.99

Cheddar

1×Stamford Street Co. Grated Cheddar 500g on Sainsbury's, opens in a new tab£2.85

Eggs

1×Stamford Street Co. 10 x Mixed Size British Free Range Eggs 536g on Sainsbury's, opens in a new tab · 10pcs£1.90

Fresh milk

1×Sainsbury's British Semi Skimmed Milk 2.27L (4 pint) on Sainsbury's, opens in a new tab · 2270ml£1.65

Wholemeal and brown bread

1×Sainsbury's Medium Sliced Wholemeal Bread 800g on Sainsbury's, opens in a new tab£0.75

Bagels

1×Sainsbury's Plain Bagel x5 on Sainsbury's, opens in a new tab · 5pcs£0.99

Pulses and beans

Tinned tomatoes

1×Sainsbury's Italian Chopped Tomatoes 4×400g on Sainsbury's, opens in a new tab · 1600g£1.80

Chinese

1×Amoy Soy Sauce, Dark 150ml on Sainsbury's, opens in a new tab£1.60/ea with Nectar until 3 Nov£2.00
1×Sainsbury's Light Soy Sauce 150ml on Sainsbury's, opens in a new tab£0.55

Japanese cuisine

1×Healthy Boy Brand Oyster Sauce 300ml on Sainsbury's, opens in a new tab£1.25/ea with Nectar until 3 Nov£1.70

Asian

1×Pride Lemon Juice 250ml on Sainsbury's, opens in a new tab£0.80

Vegan food

1×Trek Salted Caramel Protein Flapjacks 3x50g on Sainsbury's, opens in a new tab · 150g£3.60

Peas, beans & sweetcorn

1×Stamford Street Co. Peas 850g on Sainsbury's, opens in a new tab£1.03

Uncategorised

1×Nature Valley Crunchy Oats & Honey Cereal Biscuit Snack Bars 5x42g on Sainsbury's, opens in a new tab · 210g£2.50
1×Sainsbury's Fresh Packed Basil 30g on Sainsbury's, opens in a new tab£0.50
1×Sainsbury's Fresh Packed Bunch Coriander 30g on Sainsbury's, opens in a new tab · 1pcs£0.55
2×Sainsbury's Thai Basil 20g on Sainsbury's, opens in a new tab£1.80
5×Sainsbury's Tuna Chunks in Spring Water 145g on Sainsbury's, opens in a new tab£3.25
1×Stamford Street Co. 1kg Wholegrain Rolled Oats on Sainsbury's, opens in a new tab · 1000g£0.85

Might already have · 19Show£25.80

Chilli and curry powder

1×Rajah 85g Garam Masala Spice Blend on Sainsbury's, opens in a new tab£1.00/ea with Nectar until 8 Nov£1.10

Stuffings

1×Sainsbury's Panko Breadcrumbs, Inspired to Cook 100g on Sainsbury's, opens in a new tab£1.40

Stocks

1×Sainsbury's Vegetable Stock Cubes 10 x 10g on Sainsbury's, opens in a new tab · 100g£1.10

Olive oil

1×Sainsbury's Olive Oil 1L on Sainsbury's, opens in a new tab · 1000ml£7.25

Vegetable oil

1×Sainsbury's Vegetable Oil 1L on Sainsbury's, opens in a new tab · 1000ml£1.45

Plain

1×Sainsbury's Plain Flour 500g on Sainsbury's, opens in a new tab£0.45

Spices

Salt

1×Sainsbury's Table Salt Bottle 750g on Sainsbury's, opens in a new tab£0.75

Honey

1×Stamford Street Co. Clear Honey 340g on Sainsbury's, opens in a new tab£0.74

Basmati

1×Sainsbury's Basmati Rice 500g on Sainsbury's, opens in a new tab£0.89

Long grain

1×Sainsbury's Thai Fragrant Rice 500g on Sainsbury's, opens in a new tab£1.60

Granulated sugar

1×Sainsbury's White Granulated Sugar 500g on Sainsbury's, opens in a new tab£0.75

Condiments

1×Sainsbury's Cranberry Sauce 250ml on Sainsbury's, opens in a new tab£0.80

Salad cream and mayonnaise

1×Sainsbury's Mayonnaise, Thick & Creamy 500ml on Sainsbury's, opens in a new tab£0.89

Worcester sauce

1×Sainsbury's Worcester Sauce 150ml on Sainsbury's, opens in a new tab£1.30

Tomato ketchup

1×Stamford Street Co. Tomato Ketchup 460g on Sainsbury's, opens in a new tab£0.73

Every item, cupboard included£79.49

Nectar prices take £0.85 off this shop.

Sainsbury's prices as listed on sainsburys.co.uk between 22 and 26 October 2026, with each Nectar price where Sainsbury's has one. Whole packs, without delivery. Each item links to its Sainsbury's page, which shows today's price.

How we set Susten up

Targets: 2,000 kcal a day. No diet. Calories split the app's default way: 20% protein, 45% carbs and 35% fat.
How you like to cook: most nights, with leftovers.
Budget: Keep it low. Susten then leaves out recipes that cost over £3 for a Medium portion, picks cheaper recipes and Sainsbury's value products where it can, and plans around the fresh food each pack leaves over.
How long: “Don't mind”, and the usual kitchen: oven, hob, microwave and kettle.
Shop: Sainsbury's. Susten planned the week from recipes Sainsbury's supplies every ingredient for.

Your week would differ. Susten plans to your own calories, protein, diet, allergies and the time you have. Work out your numbers with the macro calculator.

More meal plans

A 2,000 calorie meal plan planned at Tesco has its own week. Every Sainsbury's meal plan sits on one page, with the cheapest high-protein meals at Sainsbury's.

Questions about this Sainsbury's meal plan

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