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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-Friendly Weekly Body Recomposition Plan — 2,000 kcal
Free printable pescatarian UK body recomposition meal plan for Tesco: 7 days at ~2,000 kcal/day, £40–55/week estimate, macros and shopping list.
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Current selection: Tesco Pescatarian Batch-Friendly Weekly Body Recomposition Plan — 2,000 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
2000 kcal per person138g protein · 178g carbs per person
Breakfast529 kcal · 49g protein · 47g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 529 kcal, 49g protein, 47g carbs.
Recipe
- Add the base ingredients to a bowl: Whey protein powder 25g, Wholemeal flour 45g, Eggs 2, Oat milk 95ml, Low-fat Greek yogurt 95g, Frozen berries 55g.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Lunch376 kcal · 25g protein · 22g carbs · 20 min
Vegetable Frittata Slice with Green Salad
Made with eggs, courgette, red pepper. Ready in 20 min — 376 kcal, 25g protein, 22g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Eggs 3, Courgette 1, Red pepper 1, Onion 1/2, Olive oil 1 tsp, Mixed leaves 55g.
- 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.
Dinner713 kcal · 43g protein · 90g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 713 kcal, 43g protein, 90g carbs.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 190g, Brown rice 85g dry, Broccoli 190g, Teriyaki sauce 40g, Sesame seeds 1 tsp, Spring onion 2.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack156 kcal · 14g protein · 1g carbs · 10 min
Hard-Boiled Eggs
Made with eggs. Ready in 10 min — 156 kcal, 14g protein, 1g carbs.
Recipe
- Prepare the ingredients: Eggs 2.
- Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
- Serve with the listed bread, vegetables, or toppings.
Snack226 kcal · 7g protein · 18g carbs · 1 min
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins. Ready in 1 min — 226 kcal, 7g protein, 18g carbs.
Recipe
- Lay out the ingredients: Mixed nuts 30g, Raisins 20g.
- 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
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.
Protein
- Eggs 42
- Firm tofu 575g
- Cod fillet 420g
- Tinned chickpeas 420g
- Green lentils tinned 220g
- King prawns 135g
- Smoked mackerel fillet 70g
Carbs & Grains
- Wholemeal flour 400g
- Brown rice 340g dry
- Oatcakes 3
Vegetables
- Courgette 5
- Red pepper 5
- Onion 7 1/2
- Mixed leaves 290g
- Broccoli 575g
- Spring onion 8
- Tinned tomatoes 1650g
- Mushrooms 220g
- Carrot 4
- Sweet potato mash 280g
- Romaine lettuce leaves 4
- Frozen mixed veg 180g
- Peanut butter 1 tbsp
Dairy & Eggs
- Oat milk 500ml
- Low-fat Greek yogurt 500g
- Semi-skimmed milk 300ml
- Low-fat yogurt 200g
- Light cream cheese 20g
Fruit
- Raisins 100g
- Apple 1
Herbs & Spices
- Garlic 12 cloves
- Paprika 2 tsp
- Parsley fresh x2
- Basil x2
Condiments & Oils
- Olive oil 5 tsp
- Teriyaki sauce 120g
- Vegetable stock 625ml
- Light mayo 15g
- Hummus 65g
- Soy sauce 1.75 tbsp
- Sesame oil 1 tsp
Tins & Jars
- Cannellini beans tinned 400g
Extras
- Whey protein powder 125g
- Frozen berries 290g
- Sesame seeds 3 tsp
- Mixed nuts 150g
- Blueberries 100g
- Lemon juice
- Lemon juice 1 tsp
SupermarketTesco
Cooking for1 person
Cook amount1 portions
Calorie target~2000 kcal/day per person
Weekly budget£40–55 total
Prep difficultyBatch cook (prep on Sunday)
Best forBody recomposition with high protein and slightly higher calories
DietPescatarian
Estimated Daily Macros Per Person
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 Vegetable Frittata Slice with Green Salad.
- Batch cook Teriyaki Tofu with Brown Rice and Broccoli and Baked Cod and Chickpea Stew as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Hard-Boiled Eggs and Mixed Nuts and Dried Fruit.
- Keep Monday to Wednesday portions in the fridge and freeze later-week portions if you prefer fresher storage.
Printable meal plan PDF
Tesco Pescatarian Batch-Friendly Weekly 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
2000 kcal - 138g protein, 178g carbs, 84g fat, 27g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (529 kcal, 49g protein, 47g carbs, 16g fat, 8g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (376 kcal, 25g protein, 22g carbs, 21g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (713 kcal, 43g protein, 90g carbs, 21g fat, 9g fibre per person)
- Snack: Hard-Boiled Eggs (156 kcal, 14g protein, 1g carbs, 10g fat, 0g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (226 kcal, 7g protein, 18g carbs, 16g fat, 3g fibre per person)
Tuesday
2000 kcal - 165g protein, 169g carbs, 78g fat, 37g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (584 kcal, 54g protein, 52g carbs, 18g fat, 8g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (415 kcal, 28g protein, 24g carbs, 23g fat, 7g fibre per person)
- Dinner: Baked Cod and Chickpea Stew (578 kcal, 60g protein, 72g carbs, 8g fat, 19g fibre per person)
- Snack: Hard-Boiled Eggs (173 kcal, 16g protein, 1g carbs, 11g fat, 0g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (250 kcal, 7g protein, 20g carbs, 18g fat, 3g fibre per person)
Wednesday
2000 kcal - 138g protein, 178g carbs, 84g fat, 27g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (529 kcal, 49g protein, 47g carbs, 16g fat, 8g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (376 kcal, 25g protein, 22g carbs, 21g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (713 kcal, 43g protein, 90g carbs, 21g fat, 9g fibre per person)
- Snack: Hard-Boiled Eggs (156 kcal, 14g protein, 1g carbs, 10g fat, 0g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (226 kcal, 7g protein, 18g carbs, 16g fat, 3g fibre per person)
Thursday
2000 kcal - 165g protein, 169g carbs, 78g fat, 37g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (584 kcal, 54g protein, 52g carbs, 18g fat, 8g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (415 kcal, 28g protein, 24g carbs, 23g fat, 7g fibre per person)
- Dinner: Baked Cod and Chickpea Stew (578 kcal, 60g protein, 72g carbs, 8g fat, 19g fibre per person)
- Snack: Hard-Boiled Eggs (173 kcal, 16g protein, 1g carbs, 11g fat, 0g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (250 kcal, 7g protein, 20g carbs, 18g fat, 3g fibre per person)
Friday
2000 kcal - 138g protein, 178g carbs, 84g fat, 27g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (529 kcal, 49g protein, 47g carbs, 16g fat, 8g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (376 kcal, 25g protein, 22g carbs, 21g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (713 kcal, 43g protein, 90g carbs, 21g fat, 9g fibre per person)
- Snack: Hard-Boiled Eggs (156 kcal, 14g protein, 1g carbs, 10g fat, 0g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (226 kcal, 7g protein, 18g carbs, 16g fat, 3g fibre per person)
Saturday
2000 kcal - 127g protein, 306g carbs, 36g fat, 75g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (623 kcal, 40g protein, 77g carbs, 18g fat, 11g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (388 kcal, 21g protein, 72g carbs, 2g fat, 22g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (675 kcal, 35g protein, 132g carbs, 3g fat, 33g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (149 kcal, 24g protein, 2g carbs, 6g fat, 1g fibre per person)
- Snack: Carrot Sticks with Hummus (165 kcal, 7g protein, 23g carbs, 7g fat, 8g fibre per person)
Sunday
2000 kcal - 104g protein, 241g carbs, 69g fat, 41g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (500 kcal, 32g protein, 61g carbs, 14g fat, 9g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (312 kcal, 17g protein, 58g carbs, 2g fat, 18g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (643 kcal, 32g protein, 78g carbs, 20g fat, 7g fibre per person)
- Snack: Apple and Peanut Butter (153 kcal, 4g protein, 21g carbs, 7g fat, 4g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (392 kcal, 19g protein, 23g carbs, 26g fat, 3g fibre per person)
Weekly shopping list
Protein
- Eggs 42
- Firm tofu 575g
- Cod fillet 420g
- Tinned chickpeas 420g
- Green lentils tinned 220g
- King prawns 135g
- Smoked mackerel fillet 70g
Carbs & Grains
- Wholemeal flour 400g
- Brown rice 340g dry
- Oatcakes 3
Vegetables
- Courgette 5
- Red pepper 5
- Onion 7 1/2
- Mixed leaves 290g
- Broccoli 575g
- Spring onion 8
- Tinned tomatoes 1650g
- Mushrooms 220g
- Carrot 4
- Sweet potato mash 280g
- Romaine lettuce leaves 4
- Frozen mixed veg 180g
- Peanut butter 1 tbsp
Dairy & Eggs
- Oat milk 500ml
- Low-fat Greek yogurt 500g
- Semi-skimmed milk 300ml
- Low-fat yogurt 200g
- Light cream cheese 20g
Fruit
- Raisins 100g
- Apple 1
Herbs & Spices
- Garlic 12 cloves
- Paprika 2 tsp
- Parsley fresh x2
- Basil x2
Condiments & Oils
- Olive oil 5 tsp
- Teriyaki sauce 120g
- Vegetable stock 625ml
- Light mayo 15g
- Hummus 65g
- Soy sauce 1.75 tbsp
- Sesame oil 1 tsp
Tins & Jars
- Cannellini beans tinned 400g
Extras
- Whey protein powder 125g
- Frozen berries 290g
- Sesame seeds 3 tsp
- Mixed nuts 150g
- Blueberries 100g
- Lemon juice
- Lemon juice 1 tsp
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.
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 the full 7-day meal plan and includes the weekly shopping list.
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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
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