Tesco High Protein Meal Plan UK — 7-Day Gym & Fat Loss Guide
Example 7-Day Tesco High Protein Meal Plan
Below is a sample week. Each day is planned to hit approximately 1,550 calories with a strong protein focus. Calorie and protein figures are estimates; weigh ingredients if you need precision. Use the meal-plan finder to get a better-matched version.
Monday
200 g 0% Tesco Low Fat Greek Yogurt, one scoop protein powder, mixed berries, and 15 g chia seeds.
Recipe
Ingredients
- 200g 0% Greek yogurt
- 30g protein powder
- 80g mixed berries
- 15g chia seeds
Allergens in this meal: Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put 0% Greek yogurt in a bowl.
- Top with protein powder, mixed berries and chia seeds.
- Eat straight away, or cover and chill for later the same day.
Two tins of tuna with three hard-boiled egg whites, mixed leaves, cucumber, and lemon dressing.
Recipe
Ingredients
- 2 tins of tuna, drained (about 300g total)
- 3 eggs whites
- 3 generous handfuls mixed leaves (about 80g)
- ¼ cucumber (about 100g)
- 1 tbsp lemon dressing
Allergens in this meal: Eggs, Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop mixed leaves and cucumber, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Season to taste and serve with tuna, whites and lemon dressing.
Two chicken breasts served over 100 g cooked green lentils with a side of steamed broccoli and asparagus.
Recipe
Ingredients
- 300g chicken breast
- 100g cooked lentils
- ½ small head of broccoli (about 150g)
- 100g asparagus
Method
- Slice or chop small head of broccoli and asparagus and have everything else to hand.
- Cook the chicken breast in a non-stick pan over medium heat until cooked through.
- Add cooked lentils and warm through, then taste and serve.
200 g low-fat cottage cheese with sliced cucumber and black pepper.
Recipe
Ingredients
- 200g cottage cheese
- ¼ cucumber (about 100g)
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Put cucumber in a bowl or lidded container, adding cottage cheese just before eating.
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Sample Weekly Shopping List
Here is a sample shopping list to cover this 7-day plan. Estimated cost: £40–50 per week (or £35–45 with Clubcard Prices).
Protein
Carbs
Vegetables
Dairy
Fruit
Herbs
Condiments
Extras
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More plan and cost details
Plan at a glance
| Calories | ~1,550/day |
|---|---|
| Protein | ~183g/day |
| Weekly cost | £40–50 per week (or £35–45 with Clubcard Prices) |
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Tesco is one of the best UK supermarkets for high-protein eating — the own-brand range includes chicken breast, tinned tuna, 0% fat Greek yogurt, low-fat cottage cheese, and protein yogurt pots, all at very competitive prices with frequent Clubcard discounts. This 7-day plan delivers 140–170 g of protein per day at around 1,500–1,600 calories, using only ingredients available at Tesco. Estimated weekly cost is £40 –50, or closer to £35–45 with Clubcard Prices.
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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.
Why Choose a Tesco High Protein Meal Plan?
Tesco's range makes it particularly easy to hit high protein targets. The High Protein Yogurt range (Arla, Tesco own) offers 15–20 g of protein per pot; the lean chicken breast is regularly on Clubcard Price; and the 0% fat Greek yogurt is a go-to high-protein, low-calorie staple. Spreading 140–170 g of protein across four meals or eating occasions is the most effective approach for muscle preservation during fat loss.
Tips for Success
- Tesco High Protein Yogurt pots provide 15–20 g of protein for around 130 kcal each — ideal as a mid-morning or post-workout snack.
- Stock up on Tesco Tinned Tuna in Spring Water when it is on Clubcard Price. Tuna is one of the highest-protein, lowest-calorie, and cheapest foods at Tesco.
- Tesco Low Fat Cottage Cheese is often overlooked but delivers 12 g of protein per 100 g for under £1. Mix with cucumber, black pepper, and a drizzle of hot sauce for a quick snack.
- Use Tesco Olive Oil Spray rather than pouring oil — this saves 80–120 kcal per meal, which makes a real difference over a week of high-protein cooking.
- Tesco frozen edamame provides 11 g of protein per 100 g and is excellent as a side dish or added to salads. Find it in the frozen veg section.
Generate Your Free Personalised Plan
Our AI generator creates a personalised Tesco High Protein meal plan tailored to your preferred UK supermarket, dietary requirements, and cooking time. Free, no sign-up needed.
Generate My Tesco High Protein 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.
Frequently Asked Questions
How much protein per day does this Tesco plan provide?
140–170 g per day, spread across four eating occasions. This is at the higher end of recommendations for fat loss with muscle preservation.
Is the Tesco high protein plan suitable for weight loss?
It can be, if 1,500–1,600 calories creates an appropriate deficit for your TDEE. The high-protein structure is designed to support fullness and lean muscle retention while dieting.
Can I get Tesco Click + Collect for this plan?
Yes — all ingredients are available through Tesco online with Click + Collect or home delivery. Using the Tesco website makes it easy to check Clubcard Prices before ordering.
Related Meal Plans & Guides
- Tesco 1500 Calorie Plan
- Tesco 1800 Calorie Plan
- High Protein Low Calorie Plan
- Cheap High Protein Plan
- High Protein Low Calorie Meals
- Tesco Low Calorie Shopping List
- Generate A Personalised Tesco High Protein Plan
- Glass Meal Prep Containers For Your Portions
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