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 Mediterranean 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 128g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £40–55/week. Meals deliberately rotate protein sources and formats across the week — this plan avoids repeating the same protein twice in one day so the week does not feel monotonous.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalAnti-Inflammatory
Weekly cost£40–55 estimate
Daily average across the 7 days
1,801 kcal128g protein210g 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 person153g protein · 217g carbs per person
Breakfast385 kcal · 29g protein · 48g carbs · 5 min
Cottage Cheese on Wholemeal Toast with Tomato
Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 385 kcal, 29g protein, 48g carbs.
Recipe
Ingredients
- 150g cottage cheese
- 2 slices of wholemeal bread
- 7 cherry tomatoes
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bread.
- Slice cherry tomatoes.
- Layer cottage cheese, cherry tomatoes and black pepper, to taste evenly.
Lunch547 kcal · 34g protein · 90g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 547 kcal, 34g protein, 90g carbs.
Recipe
Ingredients
- 100g green lentils
- 1 courgette
- 1 red pepper
- 1 onion
- 525ml vegetable stock
- 1 tsp cumin
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, courgette and red pepper into even pieces.
- Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile soften onion in a large pan over medium heat.
- Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner728 kcal · 66g protein · 76g carbs · 25 min
Chicken and Mushroom Wholemeal Pasta
Made with chicken breast, mushrooms, wholemeal pasta. Ready in 25 min — 728 kcal, 66g protein, 76g carbs.
Recipe
Ingredients
- 200g chicken breast
- 225g mushrooms
- 100g wholemeal pasta (dry weight)
- 50g low-fat crème fraîche
- 2 garlic cloves
- 1 tsp thyme
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the chicken breast in a non-stick pan over medium heat until cooked through. Add mushrooms and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in low-fat crème fraîche and thyme, and heat through before serving.
Snack140 kcal · 24g protein · 3g carbs · 8 min
Prawn Cocktail in Lettuce Cups
Made with king prawns, light mayo, lemon juice, optional to taste (excluded from nutrition estimate). Ready in 8 min — 140 kcal, 24g protein, 3g carbs.
Recipe
Ingredients
- 125g king prawns
- 1 tbsp light mayo
- lemon juice, to taste
- 4 romaine lettuce leaves
Allergens in this meal: Crustaceans, Eggs. Check the label for: Mustard. 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 king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque.
- Cool the king prawns slightly, then combine king prawns, light mayo and lemon juice to make the filling and season to taste.
- Spoon the filling into the lettuce leaves and serve immediately.
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 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 8 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 | Higher variety | High-variety plans trade extra decisions for less repetition. |
Printable meal plan PDF
Tesco Mediterranean 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
1800 kcal - 153g protein, 217g carbs, 34g fat, 39g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (385 kcal, 29g protein, 48g carbs, 9g fat, 7g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (547 kcal, 34g protein, 90g carbs, 3g fat, 19g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (728 kcal, 66g protein, 76g carbs, 17g fat, 12g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (140 kcal, 24g protein, 3g carbs, 5g fat, 1g fibre per person)
Tuesday
1799 kcal - 142g protein, 213g carbs, 43g fat, 28g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (389 kcal, 29g protein, 48g carbs, 10g fat, 7g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (693 kcal, 59g protein, 85g carbs, 12g fat, 8g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (489 kcal, 48g protein, 61g carbs, 7g fat, 10g fibre per person)
- Snack: Almonds and Dried Cranberries (228 kcal, 6g protein, 19g carbs, 14g fat, 3g fibre per person)
Wednesday
1803 kcal - 177g protein, 200g carbs, 35g fat, 28g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (392 kcal, 30g protein, 48g carbs, 10g fat, 7g fibre per person)
- Lunch: Chickpea and Tuna Salad (444 kcal, 57g protein, 40g carbs, 7g fat, 10g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (678 kcal, 69g protein, 78g carbs, 11g fat, 8g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (289 kcal, 21g protein, 34g carbs, 7g fat, 3g fibre per person)
Thursday
1802 kcal - 111g protein, 201g carbs, 66g fat, 40g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (344 kcal, 26g protein, 42g carbs, 8g fat, 6g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (508 kcal, 31g protein, 84g carbs, 3g fat, 18g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (716 kcal, 45g protein, 62g carbs, 37g fat, 13g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (234 kcal, 9g protein, 13g carbs, 18g fat, 3g fibre per person)
Friday
1799 kcal - 83g protein, 210g carbs, 69g fat, 27g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (315 kcal, 24g protein, 38g carbs, 8g fat, 5g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (583 kcal, 23g protein, 66g carbs, 23g fat, 8g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (646 kcal, 30g protein, 63g carbs, 30g fat, 10g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (255 kcal, 6g protein, 43g carbs, 8g fat, 4g fibre per person)
Saturday
1801 kcal - 133g protein, 237g carbs, 33g fat, 40g fibre- Breakfast: Kefir with Berries and Chia Seeds (252 kcal, 12g protein, 30g carbs, 9g fat, 9g fibre per person)
- Lunch: Chickpea and Tuna Salad (456 kcal, 58g protein, 40g carbs, 7g fat, 10g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (781 kcal, 34g protein, 134g carbs, 10g fat, 12g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (312 kcal, 29g protein, 33g carbs, 7g fat, 9g fibre per person)
Sunday
1802 kcal - 100g protein, 193g carbs, 73g fat, 26g fibre- Breakfast: Kefir with Berries and Chia Seeds (183 kcal, 8g protein, 22g carbs, 7g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (630 kcal, 34g protein, 66g carbs, 25g fat, 8g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (613 kcal, 45g protein, 60g carbs, 25g fat, 5g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (376 kcal, 13g protein, 45g carbs, 16g fat, 7g fibre per person)
Weekly shopping list
Protein
- Green lentils 210g
- Chicken breast 390g
- King prawns 130g
- Cod fillet 220g
- Tinned tuna in spring water 330g
- Tinned chickpeas 350g
- Salmon fillet 330g
- Eggs 2
- Turkey breast slices 95g
- Firm tofu 150g
Carbs & Grains
- Wholemeal bread 11 slices
- Wholemeal pasta 180g
- Brown rice 350g
- New potatoes 280g
- White potatoes 280g
- Low-sugar granola 35g
- Rice 2 cakes
- Soba noodles 75g
- Rolled oats 45g
Vegetables
- Cherry tomatoes 3 x 300g packs (621g required)
- Courgette 2
- Red pepper 2
- Onion 5
- Mushrooms 450g
- Romaine lettuce 45g
- Broccoli 420g
- Green beans 170g
- Cucumber 2 (323g required)
- Red onion 1
- Sweet potato 200g
- Avocado 1
- Mixed leaves 60g
- Baby spinach 140g
- peas 120g
- mixed veg 130g
- Pak choi 130g
Dairy & Eggs
- Cottage cheese 800g
- Low-fat crème fraîche 55g
- Semi-skimmed milk 1 x 1L carton (168ml required)
- Low-fat Greek yogurt 170g
- Ricotta 95g
- Parmesan 40g
- Plain kefir 400ml
- Light cream cheese 35g
Fruit
- Banana 1
- mixed berries 200g
Herbs & Spices
- Black pepper, optional to taste x5
- Cumin 2 tsp
- Garlic 9 cloves
- Thyme 1.25 tsp
- Parsley, optional to taste x2
- Dill 1 tsp
Condiments & Oils
- Vegetable stock 4 cubes (makes 2L; 1711ml required)
- Light mayo 16g
- Soy sauce 2 tbsp
- Olive oil 2.75 tbsp
- Lemon dressing 35g
- Honey 2 tbsp
- Tahini dressing 19g
- Peanut butter 45g
- Tahini 17g
- Miso paste 2.75 tsp
Extras
- Lemon juice, optional to taste x2
- Lemon 2
- Almonds 30g
- Dried cranberries 22g
- Smoked haddock fillet 210g
- Reduced-fat cheddar 35g
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Chia seeds 35g
- Sesame seeds 1.75 tsp
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
- Rotate in a protein you have not used yet that week (turkey, tofu, prawns) rather than repeating the same one
- Add a handful of nuts or seeds to a salad or bowl for a different protein source and texture
- Swap one dairy-based snack for a plant-based one (edamame, hummus) to keep variety going
🥦 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 128g 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 the meal rotation actively avoids repeating the same protein twice in one day.
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 Higher variety and use ingredients available at Tesco — no specialist equipment or advanced technique is needed.
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