Tesco Higher-Calorie Budget Bodybuilding Plan — 2,000 kcal
Free 7-day budget bodybuilding meal plan for Tesco. Targets ~2000 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Poached Eggs with Smoked Salmon on Toast
Made with eggs, smoked salmon, wholemeal bread. Ready in 12 min — 420 kcal, 34g protein.
Tuna and Edamame Brown Rice Bowl
Made with tinned tuna in spring water, brown rice, edamame beans. Ready in 12 min — 470 kcal, 40g protein.
Baked Cod with New Potatoes and Green Beans
Made with cod fillet, new potatoes, green beans. Ready in 25 min — 480 kcal, 44g protein.
Apple with Walnuts
Made with apple, walnuts. Ready in 1 min — 210 kcal, 5g protein.
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves. Ready in 5 min — 190 kcal, 16g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Eggs 2
- Smoked salmon 100g
- Tinned tuna in spring water 145g
- Cod fillet 200g
- Beef tomato 1
- Chicken breast 150g
- Red lentils 100g
- Turkey sausages 4
- King prawns 200g
- Firm tofu 200g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 80g dry
- New potatoes 250g
- Baking potato 200g
- Wholewheat noodles 90g dry
Vegetables
- Edamame beans 80g
- Spring onion 2
- Romaine lettuce 60g
- Onion 1
- Sweet potato 200g
- Baby spinach 60g
- Celery 2 stalks
- Cherry tomatoes 8
- Cucumber half
- Broccoli 200g
- Mixed peppers 100g
- Sweetcorn 60g
- Courgette 1
- Carrot 2
Dairy & Eggs
- Light mozzarella 100g
- Butternut squash 400g
- Peanut butter 1 tbsp
- Skyr 150g
- Cottage cheese 150g
- Low-fat Greek yogurt 30g
Extras & Condiments
- Lemon juice 1 tsp
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Green beans 150g
- Olive oil 1 tsp
- Parsley
- Apple 1
- Walnuts 20g
- Basil leaves
- Balsamic glaze 1 tsp
- Parmesan 10g
- Garlic 2 cloves
- Vegetable stock 700ml
- Dark chocolate 70% 30g
- Almonds 20g
- Rye crackers 3
- Paprika 1 tsp
- Olives 10
- Chilli flakes pinch
- Tahini 20g
- Cumin 1 tsp
- Reduced-fat crème fraîche 80g
- Dried cranberries 20g
- Turmeric 0.5 tsp
- Pumpkin seeds 30g
- Hummus 60g
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
- 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)
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this budget bodybuilding plan cost per week?
This plan is designed for Tesco and typically costs £30–40 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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.