Tesco Mediterranean Anti-Inflammatory Plan — 1,800 kcal
Free 7-day anti-inflammatory meal plan for Tesco. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 450 kcal, 16g protein.
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 360 kcal, 16g protein.
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 450 kcal, 20g protein.
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 180 kcal, 16g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Tesco.
Protein
- Green lentils 100g
- Turkey mince lean 180g
- Chicken stock 100ml
- Lean beef strips 200g
- Beef tomato 1
- Firm tofu 200g
- Smoked salmon 60g
- Eggs 2 hard-boiled
- Salmon fillet 180g
Carbs & Grains
- Rolled oats 90g
- Brown rice 80g dry
- Orzo pasta 60g dry
- Wholemeal bread 2 slices
- Low-sugar granola 20g
Vegetables
- Courgette 1
- Red pepper 1
- Onion 1
- Tinned tomatoes 200g
- Cherry tomatoes 8
- Cucumber 50g
- Mushrooms 200g
- Carrot 1
- Celery 2 stalks
- Broccoli 200g
- Spring onion 2
- Sweet potato 200g
- Lettuce 40g
- Romaine lettuce leaves 4
Dairy & Eggs
- Oat milk 300ml
- Peanut butter 1 tbsp
- Low-fat Greek yogurt 150g
- Light mozzarella 100g
- Skyr 150g
- Mint yogurt sauce 30g
Extras & Condiments
- Banana 1
- Vegetable stock 500ml
- Cumin 1 tsp
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Frozen mixed berries 80g
- Soy sauce 2 tbsp
- Rye crackers 4
- Mixed leaves 80g
- Lemon dressing 15g
- Parmesan 20g
- Basil leaves
- Balsamic glaze 1 tsp
- Parsley fresh
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Watercress 30g
- Mustard 1 tsp
- Olive oil 1 tbsp
- Dill 1 tsp
- Medjool dates 2
- Hemp seeds 1 tbsp
- Apple 1
- Walnuts 20g
- Hoisin sauce 20g
- Reduced-sugar baked beans 200g
- Dark chocolate 70% 30g
- Almonds 20g
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.
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.