Tesco Pescatarian Higher-Protein 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.

SupermarketTesco
Calorie target~2000 kcal/day
Weekly budget£40–55
Prep difficultyStandard (20–30 min/day)
Best forBody recomposition with high protein and slightly higher calories
DietPescatarian

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forBody recomposition with high protein and slightly higher calories
Calories~2000 kcal/day
Budget£40–55/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

Printable meal plan PDF

Tesco Pescatarian Higher-Protein 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 calories, protein totals and the weekly shopping list.

Supermarket: TescoCalories: ~2000 kcal/dayBudget: £40–55Diet: Pescatarian

7-day meal plan

Monday

2000 kcal - 115g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (439 kcal, 27g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (488 kcal, 29g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (549 kcal, 24g protein)
  • Snack: Pea Protein Green Smoothie (256 kcal, 29g protein)
  • Snack: Walnuts and Dried Blueberries (268 kcal, 6g protein)

Tuesday

2000 kcal - 142g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (442 kcal, 27g protein)
  • Lunch: Baked Cod with Sweet Potato Wedges (589 kcal, 52g protein)
  • Dinner: Thai-Style Prawn and Noodle Stir-Fry (576 kcal, 44g protein)
  • Snack: Tzatziki with Vegetable Dippers (172 kcal, 10g protein)
  • Snack: Carrot Sticks with Hummus (221 kcal, 9g protein)

Wednesday

2000 kcal - 146g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (414 kcal, 25g protein)
  • Lunch: Chickpea and Tuna Salad (448 kcal, 39g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (483 kcal, 41g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (322 kcal, 9g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (333 kcal, 32g protein)

Thursday

2000 kcal - 106g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (431 kcal, 26g protein)
  • Lunch: Tuna and Sweetcorn Jacket Potato (551 kcal, 43g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (455 kcal, 17g protein)
  • Snack: Almonds and Dried Cranberries (276 kcal, 8g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (287 kcal, 12g protein)

Friday

2000 kcal - 148g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (440 kcal, 27g protein)
  • Lunch: Sardine and Wholemeal Pasta Salad (563 kcal, 39g protein)
  • Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (612 kcal, 61g protein)
  • Snack: Almond Butter with Celery Sticks (196 kcal, 6g protein)
  • Snack: Hard-Boiled Eggs (189 kcal, 15g protein)

Saturday

2000 kcal - 163g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (379 kcal, 31g protein)
  • Lunch: Edamame and Soba Noodle Salad (549 kcal, 29g protein)
  • Dinner: Baked Cod with New Potatoes and Green Beans (628 kcal, 58g protein)
  • Snack: Tuna on Rye Crackers (248 kcal, 29g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (196 kcal, 16g protein)

Sunday

2000 kcal - 129g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (403 kcal, 33g protein)
  • Lunch: King Prawn and Avocado Salad (528 kcal, 39g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (541 kcal, 33g protein)
  • Snack: Roasted Spiced Chickpeas (278 kcal, 14g protein)
  • Snack: Peanut Butter with Celery Sticks (250 kcal, 10g protein)

Weekly shopping list

Protein

  • Eggs 2
  • Firm tofu 220g
  • Red lentils 145g
  • Cod fillet 220g
  • King prawns 245g
  • Tinned tuna in spring water 165g
  • Tinned chickpeas 170g
  • Tinned sardines 145g
  • Tuna steak 245g

Carbs & Grains

  • Sourdough bread 2 slices
  • Brown rice 100g dry
  • Wholewheat noodles 110g dry
  • Wholemeal roll 1
  • Rice cakes 2
  • Low-sugar granola 35g
  • Baking potato 240g
  • Rolled oats 60g
  • Wholemeal pasta 100g dry
  • Wholemeal bread 3 slices
  • Soba noodles 105g dry
  • New potatoes 330g

Vegetables

  • Mushrooms 185g
  • Tinned tomatoes 245g
  • Onion 1
  • Pea protein powder 35g
  • Spinach 35g
  • Sweet potato 245g
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 2
  • Cucumber half
  • Red onion half
  • Cherry tomatoes 9
  • Sweetcorn 70g
  • Baby spinach 50g
  • Asparagus 185g
  • Black pepper pinch
  • Edamame beans 130g
  • Cucumber 3/4
  • Red pepper 1
  • Frozen edamame beans 195g
  • Avocado 3/4

Dairy & Eggs

  • Oat milk 300ml
  • Low-fat Greek yogurt 125g
  • Peanut butter 1.25 tbsp
  • Butternut squash 480g
  • Almond butter 1.25 tbsp
  • Cottage cheese 195g

Extras & Condiments

  • Garlic 1 clove
  • Olive oil 1.25 tsp
  • Parsley pinch
  • Roasted mixed veg 185g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Banana half
  • Walnuts 30g
  • Dried blueberries 25g
  • Paprika 1.25 tsp
  • Lemon 1
  • Pak choi 185g
  • Sweet chilli sauce 25g
  • Soy sauce 1.25 tbsp
  • Lime juice
  • Garlic clove half
  • Dill 1.25 tsp
  • Hummus 75g
  • Lemon dressing 15g
  • Reduced-fat feta 70g
  • Mixed herbs 1.25 tsp
  • Banana 1
  • Honey 1.25 tsp
  • Vegetable stock 850ml
  • Almonds 30g
  • Dried cranberries 25g
  • Chia seeds 1.25 tsp
  • Sesame oil 1.25 tsp
  • Green beans 195g
  • Parsley
  • Rye crackers 5
  • Sea salt pinch
  • Mixed leaves 110g
  • Reduced-sugar baked beans 280g
  • Smoked paprika 1.5 tsp
  • Cumin 0.75 tsp

Your 7-Day Meal Plan

Monday

2000 kcal115g protein
Breakfast439 kcal · 27g protein · 12 min

Garlic Mushrooms with Poached Egg on Sourdough

Made with mushrooms, eggs, sourdough bread. Ready in 12 min — 439 kcal, 27g protein.

Recipe
  1. Prepare the ingredients: Mushrooms 185g, Eggs 2, Sourdough bread 2 slices, Garlic 1 clove, Olive oil 1.25 tsp, Parsley pinch.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Lunch488 kcal · 29g protein · 20 min

Baked Tofu and Tahini Buddha Bowl

Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 488 kcal, 29g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Firm tofu 220g, Brown rice 100g dry, Roasted mixed veg 185g, Tahini 25g, Lemon juice, Sesame seeds 1.25 tsp.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner549 kcal · 24g protein · 25 min

Red Lentil Dahl with Brown Rice

Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 549 kcal, 24g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Red lentils 145g, Tinned tomatoes 245g, Onion 1, Garlic 4 cloves, Ginger 1.25 tsp, Garam masala 2.5 tsp, Brown rice 100g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack256 kcal · 29g protein · 5 min

Pea Protein Green Smoothie

Made with pea protein powder, oat milk, spinach. Ready in 5 min — 256 kcal, 29g protein.

Recipe
  1. Add Pea protein powder 35g, Oat milk 300ml, Spinach 35g, Banana half to a blender.
  2. Blend until smooth, adding a splash more milk or water if needed.
  3. Pour into a glass or shaker and serve cold.
Snack268 kcal · 6g protein · 1 min

Walnuts and Dried Blueberries

Made with walnuts, dried blueberries. Ready in 1 min — 268 kcal, 6g protein.

Recipe
  1. Lay out the ingredients: Walnuts 30g, Dried blueberries 25g.
  2. Drain, slice, or portion anything that needs preparing.
  3. 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 2
  • Firm tofu 220g
  • Red lentils 145g
  • Cod fillet 220g
  • King prawns 245g
  • Tinned tuna in spring water 165g
  • Tinned chickpeas 170g
  • Tinned sardines 145g
  • Tuna steak 245g

Carbs & Grains

  • Sourdough bread 2 slices
  • Brown rice 100g dry
  • Wholewheat noodles 110g dry
  • Wholemeal roll 1
  • Rice cakes 2
  • Low-sugar granola 35g
  • Baking potato 240g
  • Rolled oats 60g
  • Wholemeal pasta 100g dry
  • Wholemeal bread 3 slices
  • Soba noodles 105g dry
  • New potatoes 330g

Vegetables

  • Mushrooms 185g
  • Tinned tomatoes 245g
  • Onion 1
  • Pea protein powder 35g
  • Spinach 35g
  • Sweet potato 245g
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 2
  • Cucumber half
  • Red onion half
  • Cherry tomatoes 9
  • Sweetcorn 70g
  • Baby spinach 50g
  • Asparagus 185g
  • Black pepper pinch
  • Edamame beans 130g
  • Cucumber 3/4
  • Red pepper 1
  • Frozen edamame beans 195g
  • Avocado 3/4

Dairy & Eggs

  • Oat milk 300ml
  • Low-fat Greek yogurt 125g
  • Peanut butter 1.25 tbsp
  • Butternut squash 480g
  • Almond butter 1.25 tbsp
  • Cottage cheese 195g

Extras & Condiments

  • Garlic 1 clove
  • Olive oil 1.25 tsp
  • Parsley pinch
  • Roasted mixed veg 185g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Banana half
  • Walnuts 30g
  • Dried blueberries 25g
  • Paprika 1.25 tsp
  • Lemon 1
  • Pak choi 185g
  • Sweet chilli sauce 25g
  • Soy sauce 1.25 tbsp
  • Lime juice
  • Garlic clove half
  • Dill 1.25 tsp
  • Hummus 75g
  • Lemon dressing 15g
  • Reduced-fat feta 70g
  • Mixed herbs 1.25 tsp
  • Banana 1
  • Honey 1.25 tsp
  • Vegetable stock 850ml
  • Almonds 30g
  • Dried cranberries 25g
  • Chia seeds 1.25 tsp
  • Sesame oil 1.25 tsp
  • Green beans 195g
  • Parsley
  • Rye crackers 5
  • Sea salt pinch
  • Mixed leaves 110g
  • Reduced-sugar baked beans 280g
  • Smoked paprika 1.5 tsp
  • Cumin 0.75 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

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?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

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?

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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