Tesco Pescatarian Body Recomposition Plan — 2,000 kcal
Free 7-day body recomposition meal plan for Tesco: ~2000 kcal/day with shopping list, macros and AI meal swaps.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 397 kcal, 13g protein. Portion adjusted to 1.42x to match the plan target.
Recipe
- Add Chia seeds 30g, Coconut milk 200ml, Mango chunks 100g, Vanilla extract drop to a lidded container. Use about 1.42x the listed amounts for this plan.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Vegetable Frittata Slice with Green Salad
Made with eggs, courgette, red pepper. Ready in 20 min — 511 kcal, 34g protein. Portion adjusted to 1.42x to match the plan target.
Recipe
- Wash and chop the salad or vegetable ingredients: Eggs 3, Courgette 1, Red pepper 1, Onion half, Olive oil 1 tsp, Mixed leaves 60g. Use about 1.42x the listed amounts for this plan.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Poached Eggs and Baked Beans on Wholemeal Toast
Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 553 kcal, 34g protein. Portion adjusted to 1.42x to match the plan target.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Eggs 2, Reduced-sugar baked beans 200g, Wholemeal bread 2 slices. Use about 1.42x the listed amounts for this plan.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 284 kcal, 14g protein. Portion adjusted to 1.42x to match the plan target.
Recipe
- Lay out the ingredients: Tinned chickpeas 200g, Smoked paprika 1 tsp, Cumin 0.5 tsp, Olive oil 1 tsp. Use about 1.42x the listed amounts for this plan.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks. Ready in 3 min — 255 kcal, 10g protein. Portion adjusted to 1.42x to match the plan target.
Recipe
- Lay out the ingredients: Peanut butter 2 tbsp, Celery sticks 4. Use about 1.42x the listed amounts for this plan.
- Drain, slice, or portion anything that needs preparing.
- 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 3
- Tinned chickpeas 200g
- Cod fillet 200g
- Salmon fillet 150g
Carbs & Grains
- Wholemeal bread 2 slices
- New potatoes 200g
- Oatcakes 3
- Brown rice 80g dry
- Rice cakes 2
Vegetables
- Courgette 1
- Red pepper 1
- Onion half
- Celery sticks 4
- Cherry tomatoes 8
- Mushrooms 200g
- Carrot 2
- Sweet potato mash 250g
- Baby spinach 150g
- Pea protein powder 30g
- Spinach 30g
- Cucumber half
Dairy & Eggs
- Coconut milk 200ml
- Peanut butter 2 tbsp
- Cottage cheese 200g
- Low-fat Greek yogurt 150g
- Skyr 150g
- Ricotta 100g
- Oat milk 250ml
- Light cream cheese 20g
- Halloumi 80g
Extras & Condiments
- Chia seeds 30g
- Mango chunks 100g
- Vanilla extract drop
- Olive oil 1 tsp
- Mixed leaves 60g
- Reduced-sugar baked beans 200g
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Garlic 3 cloves
- Paprika 1 tsp
- Parsley fresh
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Frozen mixed berries 80g
- Green beans 100g
- Lemon 1
- Vegetable stock 200ml
- Rye crackers 4
- Cannellini beans tinned 200g
- Basil
- Parmesan 15g
- Apple 1
- Walnuts 20g
- Banana half
- Quinoa 80g dry
- Dill 1 tsp
- Plain kefir 200ml
- Honey 1 tsp
- Watercress 30g
- Mustard 1 tsp
- Chilli powder 1 tsp
- Almonds 20g
- Pomegranate seeds 30g
- Curry paste 30g
- Reduced-fat cheddar 40g
- Dried cranberries 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)
Frequently Asked Questions
How much does this body recomposition 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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Tesco.