Tesco 5-a-Day Weekly Anti-Inflammatory Plan — 1,800 kcal

Free printable UK anti-inflammatory meal plan for Tesco: 7 days at ~1,800 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketTesco
Calorie target~1800 kcal/day
Weekly budget£40–55
Prep difficultyStandard (20–30 min/day)
Best forReducing inflammation with omega-3-rich, whole-food meals
DietAll diets

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forReducing inflammation with omega-3-rich, whole-food meals
Calories~1800 kcal/day
Budget£40–55/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

Printable meal plan PDF

Tesco 5-a-Day Weekly Anti-Inflammatory Plan — 1,800 kcal

A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.

Supermarket: TescoCalories: ~1800 kcal/dayBudget: £40–55Diet: All diets

7-day meal plan

Monday

1800 kcal - 124g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (487 kcal, 36g protein)
  • Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (577 kcal, 54g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (510 kcal, 23g protein)
  • Snack: Roasted Spiced Chickpeas (226 kcal, 11g protein)

Tuesday

1800 kcal - 146g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (450 kcal, 33g protein)
  • Lunch: Grilled Chicken and Chickpea Power Salad (513 kcal, 46g protein)
  • Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (617 kcal, 48g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (220 kcal, 19g protein)

Wednesday

1800 kcal - 124g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (513 kcal, 38g protein)
  • Lunch: Chicken and Orzo Soup (524 kcal, 48g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (560 kcal, 21g protein)
  • Snack: Rice Cakes with Cottage Cheese (203 kcal, 17g protein)

Thursday

1800 kcal - 99g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (496 kcal, 37g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (450 kcal, 23g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (531 kcal, 30g protein)
  • Snack: Mixed Nuts and Dried Fruit (323 kcal, 9g protein)

Friday

1800 kcal - 148g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (458 kcal, 34g protein)
  • Lunch: Chicken Tikka Wholemeal Wrap (500 kcal, 43g protein)
  • Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (618 kcal, 45g protein)
  • Snack: Pea Protein Green Smoothie (224 kcal, 26g protein)

Saturday

1800 kcal - 136g protein
  • Breakfast: Chia Seed Pudding with Mango (431 kcal, 14g protein)
  • Lunch: Turkey Mince Lettuce Cups with Hoisin (538 kcal, 52g protein)
  • Dinner: Chicken and Vegetable Broth with Bread (585 kcal, 62g protein)
  • Snack: Almond Butter with Celery Sticks (246 kcal, 8g protein)

Sunday

1800 kcal - 89g protein
  • Breakfast: Chia Seed Pudding with Mango (385 kcal, 12g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (549 kcal, 33g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (536 kcal, 33g protein)
  • Snack: Oat Biscuits with Peanut Butter (330 kcal, 11g protein)

Weekly shopping list

Protein

  • Eggs 2
  • Turkey mince lean 205g
  • Chicken stock 115ml
  • Red lentils 135g
  • Tinned chickpeas 225g
  • Chicken breast 165g
  • Lean beef strips 210g
  • Smoked mackerel fillet 85g
  • Eggs 2 hard-boiled
  • Firm tofu 230g
  • Chicken tikka 160g
  • Salmon fillet 190g

Carbs & Grains

  • Wholemeal flour 55g
  • Brown rice 90g dry
  • Oatcakes 3
  • Orzo pasta 70g dry
  • Rice cakes 4
  • Wholemeal bread 2 slices
  • Wholemeal tortilla 1
  • Wholemeal roll 2
  • Oat biscuits 5

Vegetables

  • Frozen peas 90g
  • Tinned tomatoes 225g
  • Onion 1
  • Cherry tomatoes 8
  • Cucumber 50g
  • Carrot 1
  • Celery 2 stalks
  • Mushrooms 240g
  • Broccoli 230g
  • Spring onion 2
  • Lettuce 45g
  • Sweet potato 215g
  • Pea protein powder 30g
  • Spinach 30g
  • Romaine lettuce leaves 6
  • Carrot grated 75g
  • Celery sticks 6

Dairy & Eggs

  • Oat milk 115ml
  • Low-fat Greek yogurt 115g
  • Light cream cheese 20g
  • Cottage cheese 120g
  • Mint yogurt sauce 30g
  • Coconut milk 310ml
  • Almond butter 1.5 tbsp
  • Peanut butter 1.25 tbsp

Extras & Condiments

  • Whey protein powder 30g
  • Frozen berries 70g
  • Garlic 2 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.25 tsp
  • Smoked paprika 1.25 tsp
  • Cumin 0.5 tsp
  • Olive oil 1.25 tsp
  • Mixed leaves 85g
  • Lemon dressing 15g
  • Frozen stir-fry veg 210g
  • Soy sauce 2 tbsp
  • Lemon juice 1 tsp
  • Parsley fresh
  • Vegetable stock 725ml
  • Parmesan 25g
  • Light mayo 25g
  • Watercress 35g
  • Mustard 1.25 tsp
  • Teriyaki sauce 45g
  • Sesame seeds 1.25 tsp
  • Mixed nuts 35g
  • Raisins 25g
  • Lemon 1
  • Dill 1 tsp
  • Banana half
  • Chia seeds 45g
  • Mango chunks 155g
  • Vanilla extract drop
  • Hoisin sauce 30g
  • Roasted mixed veg 205g
  • Tahini 25g
  • Reduced-sugar baked beans 270g

Your 7-Day Meal Plan

Monday

1800 kcal124g protein
Breakfast487 kcal · 36g protein · 15 min

Protein Waffles with Greek Yogurt and Berries

Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 487 kcal, 36g protein.

Recipe
  1. Add the base ingredients to a bowl: Whey protein powder 30g, Wholemeal flour 55g, Eggs 2, Oat milk 115ml, Low-fat Greek yogurt 115g, Frozen berries 70g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch577 kcal · 54g protein · 20 min

Turkey Mince and Brown Rice Meal Prep Bowl

Made with turkey mince lean, brown rice, frozen peas. Ready in 20 min — 577 kcal, 54g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Turkey mince lean 205g, Brown rice 90g dry, Frozen peas 90g, Chicken stock 115ml, Garlic 2 cloves.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner510 kcal · 23g protein · 25 min

Red Lentil Dahl with Brown Rice

Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 510 kcal, 23g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Red lentils 135g, Tinned tomatoes 225g, Onion 1, Garlic 3 cloves, Ginger 1.25 tsp, Garam masala 2.25 tsp, Brown rice 90g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack226 kcal · 11g protein · 5 min

Roasted Spiced Chickpeas

Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 226 kcal, 11g protein.

Recipe
  1. Lay out the ingredients: Tinned chickpeas 225g, Smoked paprika 1.25 tsp, Cumin 0.5 tsp, Olive oil 1.25 tsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £40–55/week for one person from Tesco.

Protein

  • Eggs 2
  • Turkey mince lean 205g
  • Chicken stock 115ml
  • Red lentils 135g
  • Tinned chickpeas 225g
  • Chicken breast 165g
  • Lean beef strips 210g
  • Smoked mackerel fillet 85g
  • Eggs 2 hard-boiled
  • Firm tofu 230g
  • Chicken tikka 160g
  • Salmon fillet 190g

Carbs & Grains

  • Wholemeal flour 55g
  • Brown rice 90g dry
  • Oatcakes 3
  • Orzo pasta 70g dry
  • Rice cakes 4
  • Wholemeal bread 2 slices
  • Wholemeal tortilla 1
  • Wholemeal roll 2
  • Oat biscuits 5

Vegetables

  • Frozen peas 90g
  • Tinned tomatoes 225g
  • Onion 1
  • Cherry tomatoes 8
  • Cucumber 50g
  • Carrot 1
  • Celery 2 stalks
  • Mushrooms 240g
  • Broccoli 230g
  • Spring onion 2
  • Lettuce 45g
  • Sweet potato 215g
  • Pea protein powder 30g
  • Spinach 30g
  • Romaine lettuce leaves 6
  • Carrot grated 75g
  • Celery sticks 6

Dairy & Eggs

  • Oat milk 115ml
  • Low-fat Greek yogurt 115g
  • Light cream cheese 20g
  • Cottage cheese 120g
  • Mint yogurt sauce 30g
  • Coconut milk 310ml
  • Almond butter 1.5 tbsp
  • Peanut butter 1.25 tbsp

Extras & Condiments

  • Whey protein powder 30g
  • Frozen berries 70g
  • Garlic 2 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.25 tsp
  • Smoked paprika 1.25 tsp
  • Cumin 0.5 tsp
  • Olive oil 1.25 tsp
  • Mixed leaves 85g
  • Lemon dressing 15g
  • Frozen stir-fry veg 210g
  • Soy sauce 2 tbsp
  • Lemon juice 1 tsp
  • Parsley fresh
  • Vegetable stock 725ml
  • Parmesan 25g
  • Light mayo 25g
  • Watercress 35g
  • Mustard 1.25 tsp
  • Teriyaki sauce 45g
  • Sesame seeds 1.25 tsp
  • Mixed nuts 35g
  • Raisins 25g
  • Lemon 1
  • Dill 1 tsp
  • Banana half
  • Chia seeds 45g
  • Mango chunks 155g
  • Vanilla extract drop
  • Hoisin sauce 30g
  • Roasted mixed veg 205g
  • Tahini 25g
  • Reduced-sugar baked beans 270g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

Swaps & Suggestions

💰 Make it cheaper

  • Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
  • Switch to own-brand products across the board
  • 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)
  • Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk

💪 Increase protein

  • Add a scoop of unflavoured whey or plant protein to porridge or smoothies
  • Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
  • Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
  • Add a hard-boiled egg as an afternoon snack on rest days
  • Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)

🥦 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. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.

How much protein does this plan provide per day?

Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.

Can I swap meals I don't like?

Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.

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 the full 7-day meal plan and includes the weekly shopping list.

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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.

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