What this plan is for
A Tesco anti-inflammatory plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Anti-Inflammatory Meal Plan — 1,800 kcal
Mediterranean-style planning with oily fish, plants and whole foods. This 7-day plan targets 1,800 kcal/day and averages 112g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £40–55/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalAnti-Inflammatory
Weekly cost£40–55 estimate
Daily average across the 7 days
1,801 kcal112g protein224g carbs50g fat33g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person94g protein · 245g carbs per person
Breakfast398 kcal · 12g protein · 63g carbs · 7 min
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 398 kcal, 12g protein, 63g carbs.
Recipe
Ingredients
- 70g rolled oats
- 250ml oat milk
- 70g frozen mixed berries
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with frozen mixed berries.
Lunch547 kcal · 21g protein · 68g carbs · 10 min
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 547 kcal, 21g protein, 68g carbs.
Recipe
Ingredients
- 3 falafel, baked
- 1 wholemeal pitta
- 2 tbsp plus 1 tsp hummus
- 1 generous handful mixed leaves (about 30g)
- 1 tomato
- 3 cucumber slices
Allergens in this meal: Cereals containing gluten, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal pitta.
- Warm the baked falafel through in a non-stick pan or oven until piping hot.
- Layer baked falafel, hummus, mixed leaves, tomato and cucumber evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner609 kcal · 47g protein · 83g carbs · 45 min
Lean Beef and Sweet Potato Stew
Made with lean stewing beef, sweet potato, tinned tomatoes. Ready in 45 min — 609 kcal, 47g protein, 83g carbs.
Recipe
Ingredients
- 175g lean stewing beef
- 1 medium sweet potato
- ¾ of a standard tin of tomatoes
- ¾ onion
- 3 garlic cloves
- 2 carrot
- 250ml beef stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic, carrot, medium sweet potato and tomatoes into even pieces.
- Heat a large pan over medium heat and brown the lean stewing beef with onion, garlic and carrot for 5-7 minutes.
- Stir in beef stock, then simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack246 kcal · 14g protein · 31g carbs · 5 min
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 246 kcal, 14g protein, 31g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- ¾ tsp smoked paprika
- ½ tsp cumin
- ¾ tsp olive oil
Method
- Heat the oven to 200°C (180°C fan).
- Line a roasting tray ready for the main ingredients.
- Roast the chickpeas until cooked through and piping hot, adding it to the tray so it finishes at the same time as the vegetables.
- Serve with smoked paprika, cumin and olive oil, then season to taste.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/week for 1 person from Tesco. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 11 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Tesco Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for broad choice, easy vegetarian swaps, high-protein dairy, ready-to-eat helpers and Clubcard-style shops.
- Good when a plan needs a specific diet type because the range is usually wider than discount stores.
- Use own-brand alternatives first, then only add premium products where they solve a real convenience problem.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Tesco | Tesco pages can use wider choice, online availability and convenient high-protein or free-from options. |
| Budget | £40–55/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Tesco Anti-Inflammatory Meal Plan — 1,800 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
1800 kcal - 94g protein, 245g carbs, 53g fat, 45g fibre- Breakfast: Oat Porridge with Berries (398 kcal, 12g protein, 63g carbs, 8g fat, 10g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (547 kcal, 21g protein, 68g carbs, 23g fat, 12g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (609 kcal, 47g protein, 83g carbs, 13g fat, 14g fibre per person)
- Snack: Roasted Spiced Chickpeas (246 kcal, 14g protein, 31g carbs, 9g fat, 9g fibre per person)
Tuesday
1799 kcal - 114g protein, 195g carbs, 59g fat, 25g fibre- Breakfast: Oat Porridge with Berries (457 kcal, 14g protein, 73g carbs, 10g fat, 12g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (332 kcal, 39g protein, 17g carbs, 10g fat, 3g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (908 kcal, 57g protein, 100g carbs, 30g fat, 8g fibre per person)
- Snack: Almond Butter with Celery Sticks (102 kcal, 4g protein, 5g carbs, 9g fat, 2g fibre per person)
Wednesday
1798 kcal - 115g protein, 216g carbs, 49g fat, 40g fibre- Breakfast: Oat Porridge with Berries (494 kcal, 15g protein, 78g carbs, 10g fat, 13g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (401 kcal, 27g protein, 23g carbs, 22g fat, 7g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (751 kcal, 67g protein, 94g carbs, 11g fat, 13g fibre per person)
- Snack: Carrot Sticks with Hummus (152 kcal, 6g protein, 21g carbs, 6g fat, 7g fibre per person)
Thursday
1800 kcal - 84g protein, 234g carbs, 54g fat, 35g fibre- Breakfast: Oat Porridge with Berries (379 kcal, 11g protein, 60g carbs, 8g fat, 10g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (478 kcal, 27g protein, 82g carbs, 3g fat, 15g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (585 kcal, 29g protein, 71g carbs, 19g fat, 7g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (358 kcal, 17g protein, 21g carbs, 24g fat, 3g fibre per person)
Friday
1801 kcal - 103g protein, 277g carbs, 28g fat, 35g fibre- Breakfast: Oat Porridge with Berries (470 kcal, 14g protein, 75g carbs, 10g fat, 12g fibre per person)
- Lunch: Chicken and Orzo Soup (534 kcal, 48g protein, 72g carbs, 6g fat, 8g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (669 kcal, 29g protein, 114g carbs, 9g fat, 10g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (128 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
Saturday
1807 kcal - 105g protein, 190g carbs, 77g fat, 29g fibre- Breakfast: Greek Yogurt with Mixed Berries (216 kcal, 21g protein, 25g carbs, 5g fat, 3g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (577 kcal, 30g protein, 80g carbs, 15g fat, 9g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (765 kcal, 47g protein, 65g carbs, 40g fat, 14g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (249 kcal, 7g protein, 20g carbs, 17g fat, 3g fibre per person)
Sunday
1801 kcal - 172g protein, 209g carbs, 29g fat, 24g fibre- Breakfast: Greek Yogurt with Mixed Berries (252 kcal, 25g protein, 28g carbs, 5g fat, 3g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (726 kcal, 58g protein, 88g carbs, 11g fat, 6g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (549 kcal, 60g protein, 57g carbs, 11g fat, 8g fibre per person)
- Snack: Tuna on Rye Crackers (274 kcal, 29g protein, 36g carbs, 2g fat, 7g fibre per person)
Weekly shopping list
Protein
- Falafel 4
- Lean stewing beef 170g
- Tinned chickpeas 170g
- Turkey mince lean 390g
- Chicken breast 360g
- Eggs 7
- Tinned tuna in spring water 250g
- Red lentils 80g
- Smoked mackerel fillet 65g
- Silken tofu 160g
- Salmon fillet 190g
- Tinned tuna 180g
Carbs & Grains
- Rolled oats 370g
- Wholemeal 1 pitta
- Wholemeal 1 roll
- Brown rice 440g
- Wholemeal pasta 110g
- Orzo pasta 60g
Vegetables
- Mixed leaves 170g
- Tomato 1
- Cucumber 1 (91g required)
- Sweet potato 675g
- Tinned tomatoes 2 x 400g tins (735g required)
- Onion 5
- Carrot 440g
- Romaine lettuce 40g
- Spring onion 6
- Celery 6 sticks
- Celery 4 stalks
- Courgette 1
- Red pepper 1
- mixed veg 160g
- Mushrooms 200g
- peas 200g
- Edamame beans 110g
- Broccoli 210g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1386ml required)
- Coconut milk light 1 x 400ml tin (192ml required)
- Light cream cheese 16g
- Parmesan 20g
- Low-fat Greek yogurt 550g
Fruit
- mixed berries 600g
- Raisins 21g
Herbs & Spices
- Garlic 11 cloves
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Parsley, optional to taste
- Dill 2.25 tsp
Condiments & Oils
- Hummus 100g
- Beef stock 260ml
- Olive oil 1.75 tbsp
- Hoisin sauce 19g
- Curry paste 30g
- Almond butter 1 tbsp
- Vegetable stock 2 cubes (makes 1L; 991ml required)
- Soy sauce 2.75 tbsp
- Sesame oil 1 tsp
- Chicken stock 725ml
- Honey 2.25 tsp
- Miso paste 1.25 tbsp
- Lemon dressing 18g
Extras
- Sesame seeds 2 tsp
- Sweetcorn 110g
- Reduced-fat cheddar 35g
- Lemon juice 2 tsp
- Oatcakes 3
- Lemon 1
- Mixed nuts 35g
- Rye 5 crackers
Shopping This Plan At Tesco
The largest UK grocer. Widest range of the mainstream stores, with Clubcard pricing doing much of the value work.
Value rangeStockwell & Co (cupboard staples: tins, cereals, tea, baking)
Loyalty pricingClubcard Prices
What Tesco is good for here
- Deepest own-brand range across price tiers, so most recipes can be built up or down in cost.
- Strong free-from and speciality shelves for gluten-free, dairy-free and vegan weeks.
- Clubcard Prices frequently cover chicken, mince and dairy — the high-cost items in a protein-led plan.
Worth knowing before you shop
- Non-Clubcard prices are noticeably higher; the card is effectively required to hit the budget estimate.
- The Stockwell & Co economy tier has been shrinking, so some value lines have moved up a tier.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Switch to Tesco's value range across the board rather than mid-tier lines
- Use frozen chicken breast instead of fresh (saves ~£1.50/week, same protein)
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
💪 Increase protein
- Add an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this anti-inflammatory plan cost per week?
This plan is designed for Tesco and typically costs £40–55 per week for one person, depending on what you already have at home. Clubcard Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 112g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic anti-inflammatory plan?
Plenty of anti-inflammatory plans share the same 1,800 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
Can I print this anti-inflammatory meal plan or save it as a PDF?
Yes. Use the export / print PDF button on the plan page. The printable version summarises all 7 days at 1,800 kcal/day, the Tesco shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Most recipes in this plan scale well and reheat easily. Soups, stews, and grain dishes are ideal for making in larger batches to save time midweek.
Is this plan suitable for beginners?
Yes. Recipes are rated Standard (20–30 min/day) and use ingredients available at Tesco — no specialist equipment or advanced technique is needed.
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