| Calories | ~1,800/day |
|---|---|
| Protein | ~122g/day |
| Weekly cost | £40–50 per week (Tesco, or £35–45 with Clubcard Prices) |
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Tesco is the UK's largest supermarket — and with Clubcard Prices, it is one of the best places to build an affordable 1,800 calorie meal plan. This 7-day guide is built entirely around Tesco own-brand and standard range products, targeting 1,800 calories and 100–130 g of protein per day. Estimated weekly cost is £40–50 for one person, which can fall to £35–45 by using Clubcard Prices on key staples such as chicken breast, eggs, and yogurt.
Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.
At 1,800 calories, this plan creates a gentle calorie deficit suitable for most moderately active UK adults seeking fat loss of 0.2–0.5 kg per week. Shopping at Tesco brings additional benefits: the Clubcard scheme regularly discounts chicken, eggs, dairy, and oats; nutritional information for all own-brand products is listed on the Tesco website; and the Tesco app makes it easy to plan your shop and check prices before you leave home.
Below is a sample week. Each day is planned to hit approximately 1,800 calories with a strong protein focus. Calorie and protein figures are estimates — weigh ingredients if you need precision. Use the free generator to get a freshly personalised version.
Rolled Tesco Rolled Oats soaked overnight in Tesco Skimmed Milk, topped with frozen berries and a drizzle of honey. Add an extra handful of Tesco Rolled Oats or a banana for more energy.
Medium baked potato topped with tinned tuna mixed with sweetcorn and a teaspoon of light mayo. Add a wholemeal roll or extra portion of carbs.
Chicken breast grilled with courgette, peppers, and cherry tomatoes, served with a small portion of Tesco Brown Rice. Increase the rice or potato portion by about a third.
Low-fat Tesco Low Fat Greek Yogurt topped with fresh or frozen blueberries.
Two eggs scrambled with a handful of spinach, served on a slice of Tesco Wholemeal Bread. Add an extra handful of Tesco Rolled Oats or a banana for more energy.
Red lentil and carrot soup seasoned with cumin and coriander, served with a small wholemeal roll. Add a wholemeal roll or extra portion of carbs.
Salmon fillet baked with lemon and dill, served with steamed broccoli and boiled new potatoes. Increase the rice or potato portion by about a third.
One medium apple and 20 g of unsalted almonds.
Blended banana, 50 g Tesco Rolled Oats, Tesco Skimmed Milk, and a teaspoon of peanut butter. Add an extra handful of Tesco Rolled Oats or a banana for more energy.
Chicken breast strips over romaine lettuce with a light Caesar dressing and Parmesan shavings. No croutons. Add a wholemeal roll or extra portion of carbs.
Lean turkey mince cooked with tinned tomatoes, kidney beans, and chilli spices. Served with Tesco Brown Rice. Increase the rice or potato portion by about a third.
100 g carrot sticks with 40 g reduced-fat hummus.
50 g Tesco Rolled Oats cooked with Tesco Skimmed Milk, topped with 15 g crushed walnuts and a sprinkle of cinnamon. Add an extra handful of Tesco Rolled Oats or a banana for more energy.
King prawns tossed with mixed leaves, half an avocado, cucumber, and lemon dressing. Add a wholemeal roll or extra portion of carbs.
Marinated chicken tikka baked and served over blitzed cauliflower rice with a side of raita. Increase the rice or potato portion by about a third.
150 g cottage cheese with sliced cucumber and a grind of black pepper.
Two poached eggs and 50 g smoked salmon on a slice of Tesco Wholemeal Bread. Add an extra handful of Tesco Rolled Oats or a banana for more energy.
Diced chicken breast simmered with carrots, celery, and leek in a light chicken stock. Add a wholemeal roll or extra portion of carbs.
Cod fillet baked with herbs and lemon, served with oven-roasted sweet potato wedges and green beans. Increase the rice or potato portion by about a third.
High-protein low-fat yogurt pot (e.g. Arla Protein or Tesco High Protein Yogurt).
Two small wholemeal pancakes made with egg and oat flour, topped with berries and low-fat yogurt. Add an extra handful of Tesco Rolled Oats or a banana for more energy.
Sliced turkey breast, half an avocado, spinach, and tomato in a wholemeal tortilla wrap. Add a wholemeal roll or extra portion of carbs.
Lean sirloin steak grilled to your liking, with roasted courgette, peppers, and cherry tomatoes. Increase the rice or potato portion by about a third.
Two plain rice cakes spread with natural peanut butter.
One egg (grilled or poached), two lean bacon rashers (fat trimmed), grilled tomatoes, mushrooms, and one slice of Tesco Wholemeal Bread. Add an extra handful of Tesco Rolled Oats or a banana for more energy.
Sliced leftover steak over mixed leaves with cherry tomatoes and a balsamic dressing. Add a wholemeal roll or extra portion of carbs.
Roast chicken breast with parsnips, carrots, and a small portion of gravy. A proper Sunday roast, lighter style. Increase the rice or potato portion by about a third.
One scoop of unflavoured or vanilla protein powder mixed with water or Tesco Skimmed Milk.
Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.
Here is a sample shopping list to cover this 7-day plan. Estimated cost: £40–50 per week (Tesco, or £35–45 with Clubcard Prices).
Keep meals organised with freezer-safe meal prep labels for dates, portions, calories, protein, and reheating notes.
View meal prep labels →Useful if you batch cook, freeze meals, or prep multiple portions.
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Generate My Tesco 1800 Calorie Plan →Meal plans are for general information only. Calories and protein are estimates. For medical conditions, pregnancy, eating disorders, or clinical dietary needs, speak to a qualified healthcare professional.
Around £40–50 without Clubcard, dropping to £35–45 with regular Clubcard Price discounts on key items. Costs vary with current promotions.
For most moderately active adults — women and lightly active men — 1,800 calories creates a moderate deficit. Very active men may need 2,000–2,200 calories.
Yes. All ingredients are available at Aldi, Sainsbury's, Asda, and Morrisons under different brand names. Use our generator to build a plan tailored to your preferred store.