Tesco High Protein Meal Plan UK — 7-Day Gym & Fat Loss Guide
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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
- 225g 0% Greek yogurt
- 30g protein powder
- 90g 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 325g total)
- 3 eggs whites
- 3 generous handfuls mixed leaves (about 90g)
- 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 cucumber and set aside. Bring a small pan of water to a gentle simmer.
- Lower whole eggs into the water and simmer for 9-12 minutes, until the yolk is fully set, then cool under cold water and peel.
- Arrange cucumber and mixed leaves in a bowl, then top with the eggs and 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 175g)
- 100g asparagus
Method
- Slice or chop a 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 a small head of broccoli and asparagus to the pan and cook for 4-5 minutes, until tender. Add cooked lentils and warm through, then taste and serve.
200 g low-fat cottage cheese with sliced cucumber and black pepper.
Recipe
Ingredients
- 225g 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
Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 10 main meal spaces, then add the separate small tubs shown above.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Price and availability
- Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
More plan and cost details
Plan at a glance
| Calories | ~1,550/day |
|---|---|
| Protein | ~181g/day |
| Weekly cost | £40–50 per week (or £35–45 with Clubcard Prices) |
Not quite right? Generate a personalised version in 30 seconds →
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 plan finder to match your calories, protein target, budget, supermarket and dietary preferences against the whole UK plan library.
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 often available on Clubcard Price; and 0% fat Greek yogurt is a practical high-protein, low-calorie staple. Spreading protein across several meals or eating occasions can support 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.
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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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