What this plan is for
A Tesco body recomposition plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Pescatarian Body Recomposition Plan — 2,000 kcal
Body recomposition: high protein with a moderate calorie target. This 7-day plan targets 2,000 kcal/day and averages 126g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £40–55/week. Protein sits high relative to the calorie target — the aim is building muscle and losing fat at the same time, which needs more protein than either goal alone. Whether that target sits above or below your own maintenance depends on your energy needs.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalBody Recomposition
Weekly cost£40–55 estimate
Daily average across the 7 days
2,006 kcal126g protein234g carbs63g fat37g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2007 kcal per person108g protein · 282g carbs per person
Breakfast419 kcal · 26g protein · 39g carbs · 12 min
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 419 kcal, 26g protein, 39g carbs.
Recipe
Ingredients
- 2 eggs
- 2 generous handfuls baby spinach (about 50g)
- 90g mushrooms
- 2 slices of wholemeal bread
- 1 tsp olive oil
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop baby spinach and mushrooms, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and olive oil.
Lunch330 kcal · 18g protein · 62g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 330 kcal, 18g protein, 62g carbs.
Recipe
Ingredients
- ¾ of a standard tin of cannellini beans, drained
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 200ml vegetable stock
- basil, to taste
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, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onion, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner794 kcal · 39g protein · 147g carbs · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 794 kcal, 39g protein, 147g carbs.
Recipe
Ingredients
- 125g red lentils
- ½ of a standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp ginger
- 2 tsp garam masala
- 80g brown rice (dry weight)
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, simmer red lentils, tomatoes, onion, garlic, ginger and garam masala together in a pan with enough water to cover, until tender.
- Fold the cooked rice through the pan, stir in garam masala, and heat through before serving.
Snack240 kcal · 16g protein · 22g carbs · 5 min
Smoked Salmon with Cream Cheese Crackers
Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 240 kcal, 16g protein, 22g carbs.
Recipe
Ingredients
- 50g smoked salmon
- 30g light cream cheese
- 3 rye crackers
Allergens in this meal: Cereals containing gluten, Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rye crackers with smoked salmon and light cream cheese and serve.
Snack224 kcal · 9g protein · 12g carbs · 1 min
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 224 kcal, 9g protein, 12g carbs.
Recipe
Ingredients
- 30g pumpkin seeds
- 15g dark chocolate chips
Check the label for: Milk, Tree nuts, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine pumpkin seeds and dark chocolate chips in a bowl or lidded container.
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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 11 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 2,000 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 Pescatarian Body Recomposition Plan — 2,000 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
2007 kcal - 108g protein, 282g carbs, 49g fat, 54g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (419 kcal, 26g protein, 39g carbs, 18g fat, 7g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (330 kcal, 18g protein, 62g carbs, 2g fat, 19g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (794 kcal, 39g protein, 147g carbs, 4g fat, 21g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (240 kcal, 16g protein, 22g carbs, 8g fat, 4g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (224 kcal, 9g protein, 12g carbs, 17g fat, 3g fibre per person)
Tuesday
2027 kcal - 161g protein, 218g carbs, 50g fat, 29g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (419 kcal, 26g protein, 39g carbs, 18g fat, 7g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (490 kcal, 34g protein, 49g carbs, 13g fat, 9g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (604 kcal, 59g protein, 71g carbs, 8g fat, 5g fibre per person)
- Snack: Pea Protein Green Smoothie (273 kcal, 25g protein, 31g carbs, 5g fat, 5g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (241 kcal, 17g protein, 28g carbs, 6g fat, 3g fibre per person)
Wednesday
1999 kcal - 138g protein, 204g carbs, 69g fat, 30g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (427 kcal, 27g protein, 40g carbs, 18g fat, 7g fibre per person)
- Lunch: Chickpea and Tuna Salad (419 kcal, 53g protein, 38g carbs, 6g fat, 9g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (764 kcal, 38g protein, 92g carbs, 25g fat, 9g fibre per person)
- Snack: Walnuts and Dried Blueberries (238 kcal, 4g protein, 19g carbs, 17g fat, 3g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (151 kcal, 16g protein, 15g carbs, 3g fat, 2g fibre per person)
Thursday
2015 kcal - 117g protein, 213g carbs, 81g fat, 29g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (419 kcal, 26g protein, 39g carbs, 18g fat, 7g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (406 kcal, 23g protein, 37g carbs, 18g fat, 5g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (488 kcal, 48g protein, 75g carbs, 4g fat, 5g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (425 kcal, 14g protein, 51g carbs, 19g fat, 8g fibre per person)
- Snack: Dark Chocolate and Almonds (277 kcal, 6g protein, 11g carbs, 22g fat, 4g fibre per person)
Friday
2001 kcal - 133g protein, 225g carbs, 67g fat, 46g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (424 kcal, 27g protein, 40g carbs, 18g fat, 7g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (684 kcal, 47g protein, 50g carbs, 30g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (579 kcal, 27g protein, 112g carbs, 8g fat, 24g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (185 kcal, 20g protein, 7g carbs, 8g fat, 2g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (129 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
Saturday
1999 kcal - 143g protein, 225g carbs, 57g fat, 25g fibre- Breakfast: Peanut Butter Overnight Oats (519 kcal, 16g protein, 76g carbs, 15g fat, 13g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (529 kcal, 47g protein, 62g carbs, 10g fat, 6g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (654 kcal, 56g protein, 70g carbs, 17g fat, 4g fibre per person)
- Snack: Almonds and Dried Cranberries (183 kcal, 5g protein, 15g carbs, 11g fat, 2g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (114 kcal, 19g protein, 2g carbs, 4g fat, 0g fibre per person)
Sunday
1991 kcal - 79g protein, 269g carbs, 69g fat, 47g fibre- Breakfast: Peanut Butter Overnight Oats (524 kcal, 16g protein, 77g carbs, 16g fat, 13g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (532 kcal, 24g protein, 98g carbs, 7g fat, 16g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (599 kcal, 28g protein, 59g carbs, 27g fat, 9g fibre per person)
- Snack: Carrot Sticks with Hummus (129 kcal, 5g protein, 18g carbs, 5g fat, 6g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (207 kcal, 6g protein, 17g carbs, 14g fat, 3g fibre per person)
Weekly shopping list
Protein
- Eggs 17
- Red lentils 120g
- Smoked salmon 240g
- Tuna steak 190g
- Pea protein powder 30g
- Tinned tuna in spring water 280g
- Tinned chickpeas 550g
- King prawns 470g
- Salmon fillet 160g
Carbs & Grains
- Wholemeal bread 12 slices
- Brown rice 470g
- Quinoa 160g
- Low-sugar granola 30g
- Wholewheat noodles 85g
- Rolled oats 190g
- Wholemeal pasta 80g
Vegetables
- Baby spinach 525g
- Mushrooms 490g
- Tinned tomatoes 3 x 400g tins (1143g required)
- Onion 2
- Cucumber 3 (726g required)
- Mixed leaves 60g
- Asparagus 150g
- Spinach 130g
- Red onion 1
- mixed veg 210g
- Spring onion 4
- Watercress 30g
- Pak choi 150g
- Sweet potato 260g
- Carrot 3
- Celery 2 sticks
- Edamame beans 70g
- peas 70g
- Romaine lettuce 35g
Dairy & Eggs
- Light cream cheese 30g
- Oat milk 1 x 1L carton (582ml required)
- Low-fat Greek yogurt 400g
- Ricotta 90g
- Parmesan 13g
Fruit
- Banana 2
- Dried blueberries 21g
- mixed berries 85g
- Raisins 17g
Herbs & Spices
- Garlic 8 cloves
- Basil, optional to taste
- Ginger 1 tsp
- Garam masala 2 tsp
- Dill 2 tsp
- Cumin 1 tsp
- Paprika 1 tsp
- Curry powder 1.75 tsp
Condiments & Oils
- Olive oil 3 tbsp
- Vegetable stock 1 cube (makes 500ml; 188ml required)
- Soy sauce 6.75 tbsp
- Honey 1.5 tbsp
- Lemon dressing 35g
- Sesame oil 2.75 tsp
- Light mayo 35g
- Mustard 1 tsp
- Sweet chilli sauce 19g
- Peanut butter 60g
- Hummus 55g
Tins & Jars
- Cannellini beans 190g
Extras
- Rye 3 crackers
- Pumpkin seeds 40g
- Dark chocolate chips 14g
- Lemon juice, optional to taste x3
- Walnuts 30g
- Lime juice, optional to taste
- Chia seeds 14g
- Dark chocolate 70% 30g
- Almonds 45g
- Dried cranberries 17g
- Mixed nuts 30g
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.
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
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
💪 Increase protein
- Add 2–3 extra egg whites to breakfast rather than increasing portion size across the board
- Use a protein shake as a between-meal top-up instead of an extra carb-based snack
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
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. Clubcard Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 126g 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 body recomposition plan?
Plenty of body recomposition plans share the same 2,000 kcal target — the difference here is that protein is set higher than a typical weight-loss plan without cutting calories as hard.
Can I print this body recomposition 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 2,000 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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Tesco.
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