A meal plan should make your week easier. This seven-day example includes sardines on two days, alongside other foods across the week. It is a varied menu, not a seven-day sardine-only fast, and it does not set calorie or carbohydrate targets.
Use it as inspiration: adjust portions, breakfast choices and any additional food to your needs. The sardine meals may count as your oily-fish portions for the week, so follow the NHS guidance relevant to you.
Monday: a simple start
For lunch, try a sardine salad with cucumber and tomatoes. For dinner, choose chicken or a plant-based alternative with roasted vegetables. Prepare a little extra vegetable mixture if that will help tomorrow.
Tuesday: reuse ingredients
Use your prepared vegetables with eggs or another protein food for lunch. Try a bean dish or a suitable alternative for dinner. Reusing ingredients can save time while changing the main food keeps meals varied.
Wednesday: keep lunch straightforward
Try an omelette with vegetables or a salad with your preferred protein. For dinner, choose a meal you already enjoy and consider how its portions fit your goals.
Thursday: your second sardine meal
Make a quick lunch using leftovers stored safely. For dinner, try the warm tomato sardines and courgettes in our recipe ideas. Use the tin’s own nutrition and storage information.
Friday: choose convenience
Make lunch around ingredients that need using. Dinner can be a straightforward chicken, tofu or other protein dish with accompaniments that suit you. Keep the plan practical for the end of your week.
Saturday: enjoy cooking
Take a little more time for a meal if you want to. Choose a familiar recipe, vary the vegetables or try a new flavour. A routine that allows enjoyment is easier to return to.
Sunday: prepare for next week
Have a meal you like and check what is left in the fridge and cupboard. Write down one useful lunch and one dinner for the following week. Add only the missing ingredients to your shopping list.
Make the plan yours
This example is not a complete nutritional prescription and has not been analysed for individual requirements. Include enough food and variety for your circumstances. You can use the structure without following every meal exactly.
Next steps
Use the shopping guide to organise ingredients. See NHS oily-fish advice for portion frequency and specific guidance for pregnancy.
Put the ideas into practice with our guides.
Explore the guides