Tesco High Protein Meal Plan UK — 7-Day Gym & Fat Loss Guide

Plan at a glance

Calories~1,550/day
Protein~162g/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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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.

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 free generator to get a freshly personalised version.

Monday

BreakfastGreek Yogurt Protein Bowl388 kcal · 36g protein · 5 min

200 g 0% Tesco Low Fat Greek Yogurt, one scoop protein powder, mixed berries, and 15 g chia seeds.

Portions: 200g 0% Greek yogurt, 30g protein powder, 80g mixed berries, 15g chia seeds

Recipe
  1. Prepare the ingredients: 200g 0% Greek yogurt, 30g protein powder, 80g mixed berries, 15g chia seeds.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchTuna & Egg White Salad428 kcal · 56g protein · 10 min

Two tins of tuna with three hard-boiled egg whites, mixed leaves, cucumber, and lemon dressing.

Portions: 2 tins tuna (290g drained), 3 egg whites, 80g mixed leaves, 100g cucumber

Recipe
  1. Wash, chop, and portion the ingredients: 2 tins tuna (290g drained), 3 egg whites, 80g mixed leaves, 100g cucumber.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerChicken Breast with Lentils & Greens571 kcal · 61g protein · 25 min

Two chicken breasts served over 100 g cooked green lentils with a side of steamed broccoli and asparagus.

Portions: 280g chicken breast, 100g cooked lentils, 150g broccoli, 100g asparagus

Recipe
  1. Prepare the ingredients: 280g chicken breast, 100g cooked lentils, 150g broccoli, 100g asparagus.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackCottage Cheese & Cucumber163 kcal · 22g protein · 2 min

200 g low-fat cottage cheese with sliced cucumber and black pepper.

Portions: 200g cottage cheese, 100g cucumber

Recipe
  1. Prepare the ingredients: 200g cottage cheese, 100g cucumber.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1550 kcal · 175g protein

Tuesday

BreakfastEgg White Omelette with Spinach318 kcal · 30g protein · 10 min

Five egg whites and one yolk, spinach, mushrooms, and cherry tomatoes cooked as an omelette.

Portions: 5 egg whites, 1 yolk, 80g spinach, 80g mushrooms, 100g cherry tomatoes

Recipe
  1. Prepare the ingredients: 5 egg whites, 1 yolk, 80g spinach, 80g mushrooms, 100g cherry tomatoes.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchChicken & Quinoa Power Bowl447 kcal · 50g protein · 15 min

Grilled chicken breast sliced over 80 g cooked quinoa with edamame, cucumber, and tahini dressing.

Portions: 140g chicken breast, 80g quinoa (cooked), 50g edamame, 100g cucumber

Recipe
  1. Wash, chop, and portion the ingredients: 140g chicken breast, 80g quinoa (cooked), 50g edamame, 100g cucumber.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerBaked Salmon with Asparagus537 kcal · 52g protein · 20 min

Salmon fillet baked with lemon and herbs, served with a bunch of roasted asparagus and a small side of Tesco Brown Rice.

Portions: 150g salmon fillet, 200g asparagus, 40g brown rice (dry)

Recipe
  1. Prepare the ingredients: 150g salmon fillet, 200g asparagus, 40g brown rice (dry).
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackProtein Shake & Almonds248 kcal · 28g protein · 2 min

One scoop protein powder mixed with water, plus 20 g almonds.

Portions: 30g protein powder, 300ml water, 20g almonds

Recipe
  1. Prepare the ingredients: 30g protein powder, 300ml water, 20g almonds.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1550 kcal · 160g protein

Wednesday

BreakfastOvernight Protein Oats370 kcal · 32g protein · 5 min

50 g Tesco Rolled Oats, one scoop vanilla protein powder, Tesco Skimmed Milk, and banana slices.

Portions: 50g oats, 30g protein powder, 200ml skimmed milk, 1 banana

Recipe
  1. Prepare the ingredients: 50g oats, 30g protein powder, 200ml skimmed milk, 1 banana.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchTurkey & Lentil Soup420 kcal · 45g protein · 30 min

Ground turkey and red lentil soup with spinach and mild spices.

Portions: 150g turkey mince, 40g red lentils (dry), 80g spinach

Recipe
  1. Prepare the ingredients: 150g turkey mince, 40g red lentils (dry), 80g spinach.
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
DinnerGrilled Chicken Tikka Skewers560 kcal · 60g protein · 20 min

Marinated chicken tikka skewers grilled and served with cauliflower rice and raita.

Portions: 200g chicken breast, 250g cauliflower rice, 50g raita

Recipe
  1. Prepare the ingredients: 200g chicken breast, 250g cauliflower rice, 50g raita.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackGreek Yogurt & Walnuts200 kcal · 18g protein · 2 min

150 g 0% Tesco Low Fat Greek Yogurt with 15 g walnuts and a teaspoon of honey.

Portions: 150g 0% Greek yogurt, 15g walnuts, 1 tsp honey

Recipe
  1. Prepare the ingredients: 150g 0% Greek yogurt, 15g walnuts, 1 tsp honey.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
Daily total: 1550 kcal · 155g protein

Thursday

BreakfastSmoked Salmon Scrambled Eggs385 kcal · 38g protein · 10 min

Three-egg scramble with 75 g smoked salmon and a handful of spinach.

Portions: 3 eggs, 75g smoked salmon, 40g spinach

Recipe
  1. Prepare the ingredients: 3 eggs, 75g smoked salmon, 40g spinach.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchTuna Nicoise Salad436 kcal · 51g protein · 10 min

Tinned tuna, one boiled egg, green beans, cherry tomatoes, and olives over mixed leaves.

Portions: 145g tinned tuna, 1 egg, 80g green beans, 100g cherry tomatoes, 10g olives

Recipe
  1. Wash, chop, and portion the ingredients: 145g tinned tuna, 1 egg, 80g green beans, 100g cherry tomatoes, 10g olives.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerLean Beef Stir-Fry547 kcal · 56g protein · 15 min

200 g lean beef strips stir-fried with broccoli, peppers, and a low-sodium soy sauce. Small portion of Tesco Brown Rice.

Portions: 200g lean beef strips, 35g brown rice (dry), 150g broccoli, 100g peppers

Recipe
  1. Prepare the ingredients: 200g lean beef strips, 35g brown rice (dry), 150g broccoli, 100g peppers.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackEdamame Pods182 kcal · 17g protein · 5 min

200 g edamame pods, lightly salted.

Portions: 200g edamame pods

Recipe
  1. Prepare the ingredients: 200g edamame pods.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1550 kcal · 162g protein

Friday

BreakfastProtein Pancakes367 kcal · 36g protein · 15 min

Three small pancakes made with one egg, one scoop protein powder, oat flour, and a mashed banana.

Portions: 1 egg, 30g protein powder, 40g oat flour, 1 banana

Recipe
  1. Prepare the ingredients: 1 egg, 30g protein powder, 40g oat flour, 1 banana.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchChicken & Chickpea Power Salad449 kcal · 49g protein · 10 min

Grilled chicken breast, 100 g drained chickpeas, cucumber, spinach, and lemon-garlic dressing.

Portions: 130g chicken breast, 100g chickpeas (drained), 100g cucumber, 60g spinach

Recipe
  1. Wash, chop, and portion the ingredients: 130g chicken breast, 100g chickpeas (drained), 100g cucumber, 60g spinach.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerBaked Cod with Lentils540 kcal · 57g protein · 25 min

Baked cod fillet on a bed of 100 g cooked green lentils with roasted tomatoes and a squeeze of lemon.

Portions: 150g cod fillet, 100g cooked lentils, 100g roasted tomatoes

Recipe
  1. Prepare the ingredients: 150g cod fillet, 100g cooked lentils, 100g roasted tomatoes.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackCottage Cheese & Pineapple194 kcal · 22g protein · 2 min

200 g low-fat cottage cheese with a few chunks of tinned pineapple in juice.

Portions: 200g cottage cheese, 50g tinned pineapple in juice

Recipe
  1. Prepare the ingredients: 200g cottage cheese, 50g tinned pineapple in juice.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1550 kcal · 164g protein

Saturday

BreakfastHigh-Protein Full English397 kcal · 40g protein · 15 min

Two eggs (grilled), two lean turkey rashers, mushrooms, tomatoes, and no toast.

Portions: 2 eggs, 2 turkey rashers (60g), 100g mushrooms, 100g tomatoes

Recipe
  1. Prepare the ingredients: 2 eggs, 2 turkey rashers (60g), 100g mushrooms, 100g tomatoes.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchPrawn & Quinoa Bowl447 kcal · 48g protein · 10 min

King prawns over 80 g quinoa with avocado, cucumber, and a ginger-soy dressing.

Portions: 150g king prawns, 80g quinoa (cooked), ½ avocado (60g), 100g cucumber

Recipe
  1. Wash, chop, and portion the ingredients: 150g king prawns, 80g quinoa (cooked), ½ avocado (60g), 100g cucumber.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerTurkey Burger with Salad527 kcal · 52g protein · 20 min

200 g lean turkey burger patty in a wholemeal bun with lettuce, tomato, and Tesco Low Fat Greek Yogurt sauce.

Portions: 200g turkey patty, 1 wholemeal bun (60g), 80g salad leaves and tomato

Recipe
  1. Wash, chop, and portion the ingredients: 200g turkey patty, 1 wholemeal bun (60g), 80g salad leaves and tomato.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
SnackProtein Shake179 kcal · 25g protein · 2 min

One scoop whey protein mixed with water.

Portions: 30g whey protein, 300ml water

Recipe
  1. Prepare the ingredients: 30g whey protein, 300ml water.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1550 kcal · 165g protein

Sunday

BreakfastEggs Florentine (lighter)380 kcal · 32g protein · 15 min

Two poached eggs on a bed of wilted spinach on Tesco Wholemeal Bread — no hollandaise.

Portions: 2 eggs, 100g spinach, 1 slice wholemeal toast (35g)

Recipe
  1. Prepare the ingredients: 2 eggs, 100g spinach, 1 slice wholemeal toast (35g).
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchChicken & Vegetable Stew430 kcal · 48g protein · 30 min

Diced chicken breast slow-simmered with carrots, celery, and lentils.

Portions: 150g chicken breast, 80g carrots, 60g celery, 50g lentils (dry)

Recipe
  1. Prepare the ingredients: 150g chicken breast, 80g carrots, 60g celery, 50g lentils (dry).
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
DinnerRoast Chicken & Roasted Veg560 kcal · 58g protein · 45 min

Roast skinless chicken breast with parsnips, carrots, and green beans. Lean high-protein Sunday roast.

Portions: 175g skinless chicken breast, 100g parsnips, 100g carrots, 100g green beans

Recipe
  1. Prepare the ingredients: 175g skinless chicken breast, 100g parsnips, 100g carrots, 100g green beans.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackGreek Yogurt & Berries180 kcal · 18g protein · 2 min

150 g 0% Tesco Low Fat Greek Yogurt with mixed berries.

Portions: 150g 0% Greek yogurt, 80g mixed berries

Recipe
  1. Prepare the ingredients: 150g 0% Greek yogurt, 80g mixed berries.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
Daily total: 1550 kcal · 156g protein

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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

  • 2 tins tuna ( 290g drained)
  • 8 eggs whites
  • 900g chicken breast
  • 200g cooked lentils
  • 150g salmon fillet
  • 150g turkey mince
  • 40g red lentils (dry)
  • 7 eggs
  • 75g smoked salmon
  • 145g tinned tuna
  • 2 eggs
  • 200g lean beef strips
  • 100g chickpeas (drained)
  • 150g cod fillet
  • 2 turkey rashers ( 60g )
  • 150g king prawns
  • 200g turkey patty
  • 50g lentils (dry)
  • 175g skinless chicken breast

Carbs

  • 160g quinoa (cooked)
  • 75g brown rice (dry)
  • 50g oats
  • 250g cauliflower rice
  • 40g oat flour

Vegetables

  • 80g mixed leaves
  • 500g cucumber
  • 300g broccoli
  • 300g asparagus
  • 360g spinach
  • 180g mushrooms
  • 200g cherry tomatoes
  • 50g edamame
  • 100g peppers
  • 200g edamame pods
  • 100g roasted tomatoes
  • 100g tomatoes
  • ½ avocado ( 60g )
  • 80g salad leaves and tomato
  • 180g carrots
  • 60g celery
  • 100g parsnips

Dairy

  • 500g 0% Greek yogurt
  • 400g cottage cheese
  • 200ml skimmed milk

Extras

  • 120g protein powder
  • 160g mixed berries
  • 15g chia seeds
  • 1 yolk
  • 600ml water
  • 20g almonds
  • 1 banana x2
  • 50g raita
  • 15g walnuts
  • 1 tsp honey
  • 180g green beans
  • 10g olives
  • 50g tinned pineapple in juice
  • 1 wholemeal bun ( 60g )
  • 30g whey protein
  • 1 slice wholemeal toast ( 35g )

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.

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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?

Yes — at 1,500–1,600 calories, this plan creates a significant deficit for most adults while the high protein intake preserves lean muscle mass and reduces hunger.

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.

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