How much does a 2,500 calorie high-protein meal plan cost at Sainsbury's?

This week's Sainsbury's list comes to £78.58 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 £56.46, or £8.07 a day.

Is this meal plan cheaper at Tesco?

The same meals at Tesco come to £80.29 for the items to buy, £1.71 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 2,500 calorie high-protein meal plan?

The days run from 177 to 194 g of protein, 186 g on average. Each gram of protein has 4 kcal.

Is 2,500 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

2,500 calorie high-protein meal plan for Sainsbury's

A week of meals at 2,500 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 £78.58 at Sainsbury's prices, and the food the meals use costs £8.07 a day.

7 days, 35 meals, 9 recipes
2,415 to 2,549 kcal a day
£78.58 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 35 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 2,415 and 2,549 kcal, within 10% of the 2,500 kcal target. Protein runs from 177 to 194 g a day.

Day	Calories	Protein	Carbs	Fat
Day 1	2,495 kcal	185 g	214 g	94 g
Day 2	2,520 kcal	189 g	260 g	75 g
Day 3	2,415 kcal	177 g	252 g	72 g
Day 4	2,458 kcal	194 g	218 g	85 g
Day 5	2,465 kcal	187 g	258 g	73 g
Day 6	2,549 kcal	177 g	260 g	85 g
Day 7	2,485 kcal	192 g	244 g	77 g
Average	2,484 kcal	186 g	244 g	80 g
Target	2,500 kcal	188 g	250 g	83 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 60 products. The items to buy come to £78.58 at Sainsbury's prices listed between 22 and 26 October 2026. The same meals at Tesco come to £80.29, £1.71 more. The food the meals use comes to £56.46, or £8.07 a day. The rest of each pack stays in your cupboard and fridge for next week.

sustenYour Sainsbury's list · 60 items

To buy · 41£78.58

With Nectar prices£77.23

Lettuce

1×Sainsbury's Romaine Lettuce Hearts, Twin Pack x2 on Sainsbury's, opens in a new tab · 2pcs£1.20

Cucumber

1×Sainsbury's Whole Cucumber on Sainsbury's, opens in a new tab · 1pcs£1.09

Potatoes and sweet potatoes

1×Sainsbury's 2kg White Potatoes on Sainsbury's, opens in a new tab · 2000g£1.32

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

Peppers

2×Sainsbury's Green Pepper on Sainsbury's, opens in a new tab · 1pcs£1.60
2×Sainsbury's Red Pepper on Sainsbury's, opens in a new tab · 1pcs£1.60

Onions

2×Sainsbury's Onions Loose on Sainsbury's, opens in a new tab · 1pcs£0.20
1×Sainsbury's Red Onions Loose on Sainsbury's, opens in a new tab · 1pcs£0.10
1×Sainsbury's Shallots 400g on Sainsbury's, opens in a new tab£1.35
1×Sainsbury's Spring Onions Bunch 100g on Sainsbury's, opens in a new tab · 1pcs£0.65

Tomatoes

2×Sainsbury's Tomatoes Loose on Sainsbury's, opens in a new tab · 1pcs£0.52

Chicken breast & fillet

Soft & cottage cheese

2×Graham's the Family Dairy Cottage Cheese Natural 300g on Sainsbury's, opens in a new tab£1.40/ea with Nectar until 27 Oct£3.30

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

Natural, organic & greek yogurt

Fresh milk

1×Sainsbury's British Semi Skimmed Milk 1.13L (2 pint) on Sainsbury's, opens in a new tab · 1130ml£1.20

Wholemeal and brown bread

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

Pulses and beans

1×Sainsbury's Butter Beans In Water 400g (235g*) on Sainsbury's, opens in a new tab£0.45

Tinned tomatoes

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

Cooking pastes

1×Sainsbury's Tomato Puree, Double Concentrate 200g on Sainsbury's, opens in a new tab£0.59

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×Blue Dragon Fish Sauce 150ml on Sainsbury's, opens in a new tab£1.85
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

BBQ sauce and marinades

1×Sainsbury's BBQ Sauce 500g on Sainsbury's, opens in a new tab£1.15

Asian

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

Nuts

1×KP Roasted Peanuts, Unsalted 250g on Sainsbury's, opens in a new tab£3.25

Rice & corn cakes

1×Sainsbury's 135g Rice Cakes on Sainsbury's, opens in a new tab£0.95

Peas, beans & sweetcorn

1×Stamford Street Co. Sweetcorn 950g on Sainsbury's, opens in a new tab£1.42

Uncategorised

1×Sainsbury's British Pork Mince 5% Fat 500g on Sainsbury's, opens in a new tab£2.49
1×Sainsbury's Fresh Packed Bunch Coriander 30g on Sainsbury's, opens in a new tab · 1pcs£0.55
1×Sainsbury's Fresh Packed Mint 30g on Sainsbury's, opens in a new tab£0.50
1×Sainsbury's Limes on Sainsbury's, opens in a new tab · 1pcs£0.25
2×Sainsbury's Thai Basil 20g on Sainsbury's, opens in a new tab£1.80
6×Sainsbury's Tuna Chunks in Spring Water 145g on Sainsbury's, opens in a new tab£3.90
1×Stamford Street Co. 1kg Wholegrain Rolled Oats on Sainsbury's, opens in a new tab · 1000g£0.85
1×Stamford Street Co. Ground Black Pepper 55g on Sainsbury's, opens in a new tab£0.87

Might already have · 19Show£28.00

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

Stocks

1×Sainsbury's Stock Cubes, Chicken 10x10g 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

Spices

Herbs

Nut butter

1×Sainsbury's Peanut Butter Smooth 340g on Sainsbury's, opens in a new tab£1.10

Basmati

2×Sainsbury's Basmati Rice 500g on Sainsbury's, opens in a new tab£1.78

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

Salad cream and mayonnaise

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

Every item, cupboard included£106.58

Nectar prices take £1.35 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: 2,500 kcal a day. No diet. Calories split 30% protein, 40% carbs and 30% fat, as on Susten's macro calculator.
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 2,500 calorie high-protein 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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