| Calories | ~1,550/day |
|---|---|
| Protein | ~161g/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.
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.
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.
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.
200 g 0% Tesco Low Fat Greek Yogurt, one scoop protein powder, mixed berries, and 15 g chia seeds.
Two tins of tuna with three hard-boiled egg whites, mixed leaves, cucumber, and lemon dressing.
Two chicken breasts served over 100 g cooked green lentils with a side of steamed broccoli and asparagus.
200 g low-fat cottage cheese with sliced cucumber and black pepper.
Five egg whites and one yolk, spinach, mushrooms, and cherry tomatoes cooked as an omelette.
Grilled chicken breast sliced over 80 g cooked quinoa with edamame, cucumber, and tahini dressing.
Salmon fillet baked with lemon and herbs, served with a bunch of roasted asparagus and a small side of Tesco Brown Rice.
One scoop protein powder mixed with water, plus 20 g almonds.
50 g Tesco Rolled Oats, one scoop vanilla protein powder, Tesco Skimmed Milk, and banana slices.
Ground turkey and red lentil soup with spinach and mild spices.
Marinated chicken tikka skewers grilled and served with cauliflower rice and raita.
150 g 0% Tesco Low Fat Greek Yogurt with 15 g walnuts and a teaspoon of honey.
Three-egg scramble with 75 g smoked salmon and a handful of spinach.
Tinned tuna, one boiled egg, green beans, cherry tomatoes, and olives over mixed leaves.
200 g lean beef strips stir-fried with broccoli, peppers, and a low-sodium soy sauce. Small portion of Tesco Brown Rice.
200 g edamame pods, lightly salted.
Three small pancakes made with one egg, one scoop protein powder, oat flour, and a mashed banana.
Grilled chicken breast, 100 g drained chickpeas, cucumber, spinach, and lemon-garlic dressing.
Baked cod fillet on a bed of 100 g cooked green lentils with roasted tomatoes and a squeeze of lemon.
200 g low-fat cottage cheese with a few chunks of tinned pineapple in juice.
Two eggs (grilled), two lean turkey rashers, mushrooms, tomatoes, and no toast.
King prawns over 80 g quinoa with avocado, cucumber, and a ginger-soy dressing.
200 g lean turkey burger patty in a wholemeal bun with lettuce, tomato, and Tesco Low Fat Greek Yogurt sauce.
One scoop whey protein mixed with water.
Two poached eggs on a bed of wilted spinach on Tesco Wholemeal Bread — no hollandaise.
Diced chicken breast slow-simmered with carrots, celery, and lentils.
Roast skinless chicken breast with parsnips, carrots, and green beans. Lean high-protein Sunday roast.
150 g 0% Tesco Low Fat Greek Yogurt with mixed berries.
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 (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.
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.
140–170 g per day, spread across four eating occasions. This is at the higher end of recommendations for fat loss with muscle preservation.
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.
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.