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 Batch Cook 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. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalBody Recomposition
Weekly cost£40–55 estimate
Daily average across the 7 days
1,998 kcal126g protein229g carbs66g fat36g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1995 kcal per person116g protein · 243g carbs per person
Breakfast492 kcal · 46g protein · 44g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 492 kcal, 46g protein, 44g carbs.
Recipe
Ingredients
- 20g whey protein powder
- 40g wholemeal flour
- 2 eggs
- 85ml oat milk
- 90g low-fat Greek yogurt
- 50g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
- Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
- Serve with low-fat Greek yogurt and frozen berries.
Lunch390 kcal · 30g protein · 52g carbs · 20 min
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 390 kcal, 30g protein, 52g carbs.
Recipe
Ingredients
- 175g cottage cheese
- 1 courgette, roasted
- 1 red pepper, roasted
- 7 cherry tomatoes
- ¾ tsp mixed herbs
- 1 wholemeal pitta
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Cut cherry tomatoes into even pieces and roast for 25-30 minutes, until tender and lightly browned, then leave to cool slightly.
- Toast or warm wholemeal pitta just before serving.
- Arrange roasted courgette, roasted red pepper, cherry tomatoes, mixed herbs and wholemeal pitta in a bowl and finish with cottage cheese.
Dinner578 kcal · 25g protein · 99g carbs · 35 min
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 578 kcal, 25g protein, 99g carbs.
Recipe
Ingredients
- 90g brown rice (dry weight)
- 175g mushrooms
- 90g frozen peas
- ¾ onion
- 525ml vegetable stock
- 15g parmesan
- 2 garlic cloves
Allergens in this meal: Milk. Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Soften onion and garlic in a wide pan over medium heat for 3-4 minutes.
- Stir in the brown rice (dry weight) and cook for 1 minute so the grains are coated.
- Add the vegetable stock a ladleful at a time, stirring often and letting each addition be absorbed before adding the next. This takes about 18-20 minutes, until the rice is creamy but still has a little bite.
- Stir through mushrooms, frozen peas and parmesan, season to taste and serve straight away.
Snack327 kcal · 7g protein · 37g carbs · 2 min
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 327 kcal, 7g protein, 37g carbs.
Recipe
Ingredients
- 4 oat biscuits
- ¾ tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Check the label for: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion oat biscuits as needed.
- Combine oat biscuits and peanut butter in a bowl or lidded container.
Snack208 kcal · 8g protein · 11g carbs · 1 min
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 208 kcal, 8g protein, 11g 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.
0 of 48 items tickedSaved on this device
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 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 17 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
- Material
- Glass or premium leak-resistant sets
- 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Protein Waffles with Greek Yogurt and Berries for quick breakfasts.
- Cook and portion five lunches of Cottage Cheese and Roasted Vegetable Bowl.
- Batch cook Mushroom and Pea Brown Rice Risotto and Cod and Chickpea Stew as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Oat Biscuits with Peanut Butter and Pumpkin Seeds with Dark Chocolate Chips.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Tesco Pescatarian Batch Cook 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
1995 kcal - 116g protein, 243g carbs, 65g fat, 29g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (492 kcal, 46g protein, 44g carbs, 15g fat, 7g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (390 kcal, 30g protein, 52g carbs, 9g fat, 8g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (578 kcal, 25g protein, 99g carbs, 8g fat, 9g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (327 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (208 kcal, 8g protein, 11g carbs, 16g fat, 2g fibre per person)
Tuesday
2001 kcal - 147g protein, 221g carbs, 65g fat, 38g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (498 kcal, 46g protein, 45g carbs, 15g fat, 7g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (457 kcal, 33g protein, 65g carbs, 10g fat, 9g fibre per person)
- Dinner: Cod and Chickpea Stew (502 kcal, 52g protein, 63g carbs, 7g fat, 16g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (331 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (213 kcal, 9g protein, 11g carbs, 16g fat, 3g fibre per person)
Wednesday
1995 kcal - 116g protein, 243g carbs, 65g fat, 29g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (492 kcal, 46g protein, 44g carbs, 15g fat, 7g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (390 kcal, 30g protein, 52g carbs, 9g fat, 8g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (578 kcal, 25g protein, 99g carbs, 8g fat, 9g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (327 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (208 kcal, 8g protein, 11g carbs, 16g fat, 2g fibre per person)
Thursday
2001 kcal - 147g protein, 221g carbs, 65g fat, 38g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (498 kcal, 46g protein, 45g carbs, 15g fat, 7g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (457 kcal, 33g protein, 65g carbs, 10g fat, 9g fibre per person)
- Dinner: Cod and Chickpea Stew (502 kcal, 52g protein, 63g carbs, 7g fat, 16g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (331 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (213 kcal, 9g protein, 11g carbs, 16g fat, 3g fibre per person)
Friday
1995 kcal - 116g protein, 243g carbs, 65g fat, 29g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (492 kcal, 46g protein, 44g carbs, 15g fat, 7g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (390 kcal, 30g protein, 52g carbs, 9g fat, 8g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (578 kcal, 25g protein, 99g carbs, 8g fat, 9g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (327 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (208 kcal, 8g protein, 11g carbs, 16g fat, 2g fibre per person)
Saturday
2001 kcal - 119g protein, 218g carbs, 71g fat, 45g fibre- Breakfast: Chia Seed Pudding with Mango (530 kcal, 9g protein, 21g carbs, 43g fat, 12g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (485 kcal, 30g protein, 81g carbs, 3g fat, 17g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (560 kcal, 56g protein, 66g carbs, 9g fat, 7g fibre per person)
- Snack: Sardines on Rye Crackers (263 kcal, 20g protein, 26g carbs, 8g fat, 5g fibre per person)
- Snack: Apple and Peanut Butter (163 kcal, 4g protein, 24g carbs, 8g fat, 4g fibre per person)
Sunday
2001 kcal - 123g protein, 215g carbs, 67g fat, 43g fibre- Breakfast: Chia Seed Pudding with Mango (505 kcal, 9g protein, 20g carbs, 41g fat, 11g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (432 kcal, 27g protein, 71g carbs, 3g fat, 15g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (622 kcal, 56g protein, 78g carbs, 9g fat, 11g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (221 kcal, 16g protein, 26g carbs, 6g fat, 2g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (221 kcal, 15g protein, 20g carbs, 8g fat, 4g fibre per person)
Weekly shopping list
Protein
- Whey protein powder 110g
- Eggs 9
- Cod fillet 360g
- Tinned chickpeas 360g
- Green lentils 180g
- Tinned sardines in spring water 85g
- Tinned tuna in spring water 130g
- Smoked salmon 55g
Carbs & Grains
- Wholemeal flour 230g
- Wholemeal 5 pittas
- Brown rice 270g
- Oat 18 biscuits
- White potatoes 230g
- Wholemeal pasta 90g
- Low-sugar granola 30g
Vegetables
- Courgette 6
- Red pepper 6
- Cherry tomatoes 3 x 300g packs (604g required)
- Mushrooms 525g
- peas 270g
- Onion 7
- Tinned tomatoes 3 x 400g tins (888g required)
Dairy & Eggs
- Oat milk 1 x 1L carton (439ml required)
- Low-fat Greek yogurt 575g
- Cottage cheese 900g
- Parmesan 55g
- Coconut milk 1 x 400ml tin (353ml required)
- Semi-skimmed milk 1 x 1L carton (136ml required)
- Light cream cheese 30g
Fruit
- berries 270g
- Mango chunks 180g
- Apple 1
Herbs & Spices
- Mixed herbs 1.5 tbsp
- Garlic 11 cloves
- Paprika 2 tsp
- Parsley, optional to taste x3
- Cumin 1.75 tsp
Condiments & Oils
- Vegetable stock 5 cubes (makes 2500ml; 2457ml required)
- Peanut butter 85g
- Honey 1 tsp
Extras
- Pumpkin seeds 140g
- Dark chocolate chips 65g
- Chia seeds 55g
- Vanilla extract, optional to taste x2
- Smoked haddock fillet 170g
- Reduced-fat cheddar 55g
- Rye 6 crackers
- Sweetcorn 90g
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 tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
- Add extra white fish or prawns to a bowl, curry or pasta dish
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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
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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