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 5-a-Day Weekly Anti-Inflammatory 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 139g 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
1,796 kcal139g protein186g carbs53g fat33g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1811 kcal per person174g protein · 131g carbs per person
Breakfast590 kcal · 49g protein · 39g carbs · 12 min
Poached Eggs with Smoked Salmon on Toast
Made with eggs, smoked salmon, wholemeal bread. Ready in 12 min — 590 kcal, 49g protein, 39g carbs.
Recipe
Ingredients
- 2 eggs
- 100g smoked salmon
- 2 slices of wholemeal bread
- 1 tsp lemon juice
Allergens in this meal: Cereals containing gluten, Eggs, Fish. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and smoked salmon and lemon juice.
Lunch367 kcal · 43g protein · 19g carbs · 15 min
Turkey Mince Lettuce Cups with Hoisin
Made with turkey mince lean, romaine lettuce leaves, spring onion. Ready in 15 min — 367 kcal, 43g protein, 19g carbs.
Recipe
Ingredients
- 200g lean turkey mince
- 4 romaine lettuce leaves
- 2 spring onions
- 1 tbsp plus 1 tsp hoisin sauce
- 1 tsp sesame seeds
- ¾ medium carrot
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Separate, rinse and dry the romaine lettuce leaves, keeping them whole so they can hold the filling.
- Cook the lean turkey mince in a large non-stick pan, breaking it up, until browned.
- Stir in spring onions, medium carrot and hoisin sauce and cook for 2-3 minutes until hot through.
- Spoon the filling into the lettuce leaves and serve immediately.
Dinner554 kcal · 55g protein · 64g carbs · 30 min
Chicken and Vegetable Broth with Bread
Made with chicken breast, carrot, celery. Ready in 30 min — 554 kcal, 55g protein, 64g carbs.
Recipe
Ingredients
- 200g chicken breast
- 2 carrot
- 2 celery stalks
- 1 onion
- 750ml chicken stock
- 1 wholemeal roll
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop carrot, celery and onion and have everything else to hand.
- Cook the chicken breast in a non-stick pan over medium heat until cooked through.
- Add chicken stock and wholemeal roll and warm through, then taste and serve.
Snack300 kcal · 27g protein · 9g carbs · 5 min
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves, optional to taste (excluded from nutrition estimate). Ready in 5 min — 300 kcal, 27g protein, 9g carbs.
Recipe
Ingredients
- 100g light mozzarella
- 1 beef tomato
- basil leaves, to taste
- 1 tsp balsamic glaze
Allergens in this meal: Milk, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion light mozzarella, beef tomato and basil leaves, to taste as needed.
- Combine light mozzarella, beef tomato and basil leaves, to taste in a bowl or lidded container, adding balsamic glaze just before eating.
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
Tins & Jars
Extras
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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.
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 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 macros and the weekly shopping list.
7-day meal plan
Monday
1811 kcal - 174g protein, 131g carbs, 57g fat, 20g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (590 kcal, 49g protein, 39g carbs, 24g fat, 5g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (367 kcal, 43g protein, 19g carbs, 12g fat, 4g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (554 kcal, 55g protein, 64g carbs, 8g fat, 10g fibre per person)
- Snack: Light Mozzarella and Tomato (300 kcal, 27g protein, 9g carbs, 13g fat, 1g fibre per person)
Tuesday
1771 kcal - 117g protein, 242g carbs, 38g fat, 46g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (478 kcal, 41g protein, 30g carbs, 20g fat, 4g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (590 kcal, 32g protein, 102g carbs, 3g fat, 18g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (531 kcal, 25g protein, 103g carbs, 8g fat, 22g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (172 kcal, 19g protein, 7g carbs, 7g fat, 2g fibre per person)
Wednesday
1790 kcal - 152g protein, 166g carbs, 58g fat, 19g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (601 kcal, 51g protein, 39g carbs, 25g fat, 5g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (425 kcal, 29g protein, 23g carbs, 24g fat, 7g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (579 kcal, 57g protein, 89g carbs, 4g fat, 6g fibre per person)
- Snack: Lean Beef Jerky (185 kcal, 15g protein, 15g carbs, 5g fat, 1g fibre per person)
Thursday
1802 kcal - 139g protein, 185g carbs, 54g fat, 22g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (462 kcal, 39g protein, 30g carbs, 19g fat, 4g fibre per person)
- Lunch: Chicken and Orzo Soup (449 kcal, 41g protein, 60g carbs, 5g fat, 6g fibre per person)
- Dinner: Tofu Pad Thai (639 kcal, 40g protein, 69g carbs, 23g fat, 7g fibre per person)
- Snack: Sardines on Rye Crackers (252 kcal, 19g protein, 26g carbs, 7g fat, 5g fibre per person)
Friday
1801 kcal - 123g protein, 145g carbs, 76g fat, 22g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (469 kcal, 40g protein, 30g carbs, 19g fat, 4g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (598 kcal, 41g protein, 44g carbs, 26g fat, 7g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (607 kcal, 28g protein, 59g carbs, 28g fat, 9g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (127 kcal, 14g protein, 12g carbs, 3g fat, 2g fibre per person)
Saturday
1801 kcal - 141g protein, 219g carbs, 41g fat, 48g fibre- Breakfast: Baked Beans on Wholemeal Toast (338 kcal, 18g protein, 58g carbs, 3g fat, 13g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (398 kcal, 38g protein, 52g carbs, 7g fat, 8g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (935 kcal, 73g protein, 93g carbs, 28g fat, 22g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (130 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
Sunday
1797 kcal - 125g protein, 216g carbs, 49g fat, 51g fibre- Breakfast: Baked Beans on Wholemeal Toast (342 kcal, 18g protein, 59g carbs, 3g fat, 14g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (362 kcal, 20g protein, 68g carbs, 2g fat, 21g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (885 kcal, 78g protein, 80g carbs, 27g fat, 13g fibre per person)
- Snack: Peanut Butter with Celery Sticks (208 kcal, 9g protein, 9g carbs, 17g fat, 3g fibre per person)
Weekly shopping list
Protein
- Eggs 13
- Smoked salmon 575g
- Turkey mince lean 200g
- Chicken breast 550g
- Beef tomato 1
- Red lentils 200g
- Tinned chickpeas 190g
- King prawns 230g
- Lean beef jerky 45g
- Firm tofu 170g
- Tinned sardines in spring water 80g
- Salmon fillet 140g
- Cod fillet 190g
Carbs & Grains
- Wholemeal bread 14 slices
- Wholemeal 2 rolls
- Wholewheat noodles 110g
- Orzo pasta 55g
- Rice noodles 70g
- Quinoa 75g
- Wholemeal pasta 180g
Vegetables
- Romaine lettuce 45g
- Spring onion 5
- Carrot 360g
- Celery 6 stalks
- Celery 7 sticks
- Onion 6
- Sweet potato 440g
- Tinned tomatoes 3 x 400g tins (1198g required)
- Spinach 95g
- Cucumber 2 (419g required)
- Courgette 1
- Red pepper 1
- Mixed leaves 70g
- Pak choi 170g
- Baby spinach 190g
- Broccoli 210g
Dairy & Eggs
- Light mozzarella 110g
- Ricotta 90g
- Parmesan 13g
- Low-fat Greek yogurt 240g
- Reduced-fat crème fraîche 85g
Fruit
- mixed berries 75g
Herbs & Spices
- Basil, optional to taste x2
- Cumin 2 tsp
- Paprika 2 tsp
- Parsley, optional to taste
- Garlic 11 cloves
- Cinnamon 1 tsp
- Dill 1 tsp
Condiments & Oils
- Hoisin sauce 21g
- Chicken stock 1.3L
- Vegetable stock 2 cubes (makes 1L; 673ml required)
- Olive oil 1.75 tbsp
- Sweet chilli sauce 22g
- Soy sauce 1.25 tbsp
- Tamari 1.75 tbsp
- Lemon dressing 13g
- Peanut butter 35g
Tins & Jars
- Reduced-sugar baked beans 420g
- Cannellini beans 210g
Extras
- Lemon juice 1.75 tbsp
- Sesame seeds 1.25 tsp
- Balsamic glaze 1.25 tsp
- Lime juice, optional to taste x2
- Beansprouts 85g
- Peanuts 17g
- Rye 4 crackers
- Pumpkin seeds 9g
- Lemon 1
- Lean lamb shoulder 210g
- Reduced-fat cheddar 35g
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 139g of protein per day across the week, based on the meals actually selected — well above 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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