Search Intent
A Tesco budget bodybuilding plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Vegetarian High-Protein High-Carb Weekly Budget Bodybuilding Plan — 2,000 kcal
Free printable vegetarian UK budget bodybuilding meal plan for Tesco: 7 days at ~2,000 kcal/day, £30–40/week estimate, macros and shopping list.
Save this plan
Email this plan to yourself
Get the 7-day menu, shopping list and printable plan link in your inbox.
Current selection: Tesco Vegetarian High-Protein High-Carb Weekly Budget Bodybuilding Plan — 2,000 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
2000 kcal per person113g protein · 325g carbs per person
Breakfast518 kcal · 15g protein · 83g carbs · 7 min
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 518 kcal, 15g protein, 83g carbs.
Recipe
- Lay out the ingredients: Rolled oats 85g, Oat milk 330ml, Frozen mixed berries 85g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch543 kcal · 28g protein · 85g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 543 kcal, 28g protein, 85g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Soba noodles 85g dry, Edamame beans 110g, Cucumber 1/2, Red pepper 1, Soy sauce 1 tbsp, Sesame oil 1 tsp, Ginger 1 tsp.
- 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.
Dinner664 kcal · 35g protein · 130g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 664 kcal, 35g protein, 130g carbs.
Recipe
- Prepare the ingredients: Green lentils tinned 220g, Mushrooms 220g, Onion 1, Carrot 2, Sweet potato mash 270g, Vegetable stock 220ml.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack104 kcal · 19g protein · 7g carbs · 1 min
Skyr High-Protein Yogurt
Made with skyr. Ready in 1 min — 104 kcal, 19g protein, 7g carbs.
Recipe
- Add the base ingredients to a bowl: Skyr 165g.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Snack171 kcal · 16g protein · 20g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 171 kcal, 16g protein, 20g carbs.
Recipe
- Add the base ingredients to a bowl: Low-fat Greek yogurt 165g, Frozen berries 65g, Honey 1 tsp.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Tesco. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
Protein
- Green lentils tinned 220g
- Firm tofu 975g
- Tinned chickpeas 80g
- Silken tofu 145g
- Eggs 5
- Red lentils 80g
- Eggs 2 soft-boiled
- Quorn mince 165g
Carbs & Grains
- Rolled oats 430g
- Soba noodles 85g dry
- Brown rice 460g dry
- Rice cakes 5
- Wholemeal bread 2 slices
- Wholemeal roll 1
- Wholemeal pasta 75g dry
- Wholewheat noodles 80g dry
Vegetables
- Edamame beans 205g
- Cucumber 1/2
- Red pepper 3
- Mushrooms 220g
- Onion 5
- Carrot 4
- Sweet potato mash 270g
- Courgette 1
- Mixed leaves 95g
- Mixed frozen veg 160g
- Peanut butter 1.75 tbsp
- Celery 2 stalks
- Tinned tomatoes 1075g
- Frozen edamame beans 120g
- Avocado 1/2
- Cherry tomatoes 5
- Peanut butter 25g
- Mixed peppers 210g
- Broccoli 320g
- Frozen mixed veg 200g
- Spring onion 4
- Cucumber 1/4 grated
- Celery sticks 2
Dairy & Eggs
- Oat milk 1350ml
- Skyr 245g
- Low-fat Greek yogurt 270g
- Halloumi 80g
- Tinned coconut milk light 160ml
- Semi-skimmed milk 80ml
- Cottage cheese 110g
Fruit
- Banana 2 1/2
- Raisins 20g
- Apple 2
Herbs & Spices
- Ginger 2 tsp
- Chilli powder 0.75 tsp
- Cumin 1.75 tsp
- Garlic 7 cloves
- Mixed herbs 0.75 tsp
- Turmeric 1 tsp
- Garlic clove 1/2
- Dill 1 tsp
- Basil
Condiments & Oils
- Soy sauce 6 tbsp
- Sesame oil 2 tsp
- Vegetable stock 825ml
- Honey 1 tsp
- Olive oil 0.75 tbsp
- Curry paste 25g
- Miso paste 1 tbsp
- Tahini dressing 15g
- Honey 0.75 tbsp
- Olive oil 2 tsp
- Teriyaki sauce 45g
Tins & Jars
- Reduced-sugar baked beans 195g
- Mixed beans tinned 320g
- Cannellini beans tinned 215g
Extras
- Frozen mixed berries 360g
- Frozen berries 65g
- Balsamic glaze 0.75 tsp
- Almonds 35g
- Sesame seeds 2 tsp
- Mixed nuts 30g
- Dark chocolate 70% 30g
- Sea salt pinch
- Chia seeds 0.75 tsp
- Walnuts 40g
- Dried blueberries 20g
SupermarketTesco
Cooking for1 person
Cook amount1 portions
Calorie target~2000 kcal/day per person
Weekly budget£30–40 total
Prep difficultyStandard (20–30 min/day)
Best forBudget-focused muscle building
DietVegetarian
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 | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Tesco Vegetarian High-Protein High-Carb Weekly Budget Bodybuilding 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 - 113g protein, 325g carbs, 30g fat, 61g fibre- Breakfast: Oat Porridge with Berries (518 kcal, 15g protein, 83g carbs, 11g fat, 13g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (543 kcal, 28g protein, 85g carbs, 13g fat, 13g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (664 kcal, 35g protein, 130g carbs, 3g fat, 33g fibre per person)
- Snack: Skyr High-Protein Yogurt (104 kcal, 19g protein, 7g carbs, 0g fat, 0g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (171 kcal, 16g protein, 20g carbs, 3g fat, 2g fibre per person)
Tuesday
2000 kcal - 82g protein, 215g carbs, 89g fat, 33g fibre- Breakfast: Oat Porridge with Berries (375 kcal, 11g protein, 60g carbs, 8g fat, 9g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (419 kcal, 20g protein, 15g carbs, 30g fat, 4g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (820 kcal, 41g protein, 83g carbs, 36g fat, 12g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (212 kcal, 6g protein, 35g carbs, 7g fat, 4g fibre per person)
- Snack: Banana and Almonds (174 kcal, 4g protein, 22g carbs, 8g fat, 4g fibre per person)
Wednesday
2000 kcal - 87g protein, 233g carbs, 76g fat, 42g fibre- Breakfast: Oat Porridge with Berries (458 kcal, 14g protein, 73g carbs, 10g fat, 12g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (542 kcal, 28g protein, 75g carbs, 14g fat, 9g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (483 kcal, 31g protein, 56g carbs, 14g fat, 13g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (232 kcal, 7g protein, 18g carbs, 16g fat, 3g fibre per person)
- Snack: Dark Chocolate and Almonds (285 kcal, 7g protein, 11g carbs, 22g fat, 5g fibre per person)
Thursday
2000 kcal - 103g protein, 325g carbs, 27g fat, 67g fibre- Breakfast: Oat Porridge with Berries (383 kcal, 11g protein, 61g carbs, 8g fat, 10g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (497 kcal, 27g protein, 86g carbs, 3g fat, 15g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (719 kcal, 34g protein, 131g carbs, 6g fat, 31g fibre per person)
- Snack: Mini Protein Overnight Oats (252 kcal, 17g protein, 37g carbs, 4g fat, 5g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (149 kcal, 14g protein, 10g carbs, 6g fat, 6g fibre per person)
Friday
2000 kcal - 86g protein, 270g carbs, 62g fat, 51g fibre- Breakfast: Oat Porridge with Berries (389 kcal, 11g protein, 62g carbs, 8g fat, 10g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (513 kcal, 20g protein, 58g carbs, 20g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (557 kcal, 41g protein, 88g carbs, 7g fat, 23g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (370 kcal, 12g protein, 44g carbs, 16g fat, 7g fibre per person)
- Snack: Apple with Walnuts (171 kcal, 2g protein, 18g carbs, 11g fat, 4g fibre per person)
Saturday
2000 kcal - 125g protein, 204g carbs, 79g fat, 29g fibre- Breakfast: Tofu Scramble with Peppers (368 kcal, 32g protein, 13g carbs, 21g fat, 5g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (582 kcal, 42g protein, 71g carbs, 17g fat, 8g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (702 kcal, 35g protein, 86g carbs, 22g fat, 8g fibre per person)
- Snack: Walnuts and Dried Blueberries (223 kcal, 4g protein, 18g carbs, 16g fat, 3g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (125 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
Sunday
2000 kcal - 123g protein, 240g carbs, 64g fat, 44g fibre- Breakfast: Tofu Scramble with Peppers (407 kcal, 35g protein, 14g carbs, 24g fat, 5g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (376 kcal, 20g protein, 70g carbs, 2g fat, 22g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (815 kcal, 49g protein, 103g carbs, 24g fat, 11g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (217 kcal, 15g protein, 27g carbs, 5g fat, 1g fibre per person)
- Snack: Apple and Peanut Butter (185 kcal, 4g protein, 26g carbs, 9g fat, 5g fibre per person)
Weekly shopping list
Protein
- Green lentils tinned 220g
- Firm tofu 975g
- Tinned chickpeas 80g
- Silken tofu 145g
- Eggs 5
- Red lentils 80g
- Eggs 2 soft-boiled
- Quorn mince 165g
Carbs & Grains
- Rolled oats 430g
- Soba noodles 85g dry
- Brown rice 460g dry
- Rice cakes 5
- Wholemeal bread 2 slices
- Wholemeal roll 1
- Wholemeal pasta 75g dry
- Wholewheat noodles 80g dry
Vegetables
- Edamame beans 205g
- Cucumber 1/2
- Red pepper 3
- Mushrooms 220g
- Onion 5
- Carrot 4
- Sweet potato mash 270g
- Courgette 1
- Mixed leaves 95g
- Mixed frozen veg 160g
- Peanut butter 1.75 tbsp
- Celery 2 stalks
- Tinned tomatoes 1075g
- Frozen edamame beans 120g
- Avocado 1/2
- Cherry tomatoes 5
- Peanut butter 25g
- Mixed peppers 210g
- Broccoli 320g
- Frozen mixed veg 200g
- Spring onion 4
- Cucumber 1/4 grated
- Celery sticks 2
Dairy & Eggs
- Oat milk 1350ml
- Skyr 245g
- Low-fat Greek yogurt 270g
- Halloumi 80g
- Tinned coconut milk light 160ml
- Semi-skimmed milk 80ml
- Cottage cheese 110g
Fruit
- Banana 2 1/2
- Raisins 20g
- Apple 2
Herbs & Spices
- Ginger 2 tsp
- Chilli powder 0.75 tsp
- Cumin 1.75 tsp
- Garlic 7 cloves
- Mixed herbs 0.75 tsp
- Turmeric 1 tsp
- Garlic clove 1/2
- Dill 1 tsp
- Basil
Condiments & Oils
- Soy sauce 6 tbsp
- Sesame oil 2 tsp
- Vegetable stock 825ml
- Honey 1 tsp
- Olive oil 0.75 tbsp
- Curry paste 25g
- Miso paste 1 tbsp
- Tahini dressing 15g
- Honey 0.75 tbsp
- Olive oil 2 tsp
- Teriyaki sauce 45g
Tins & Jars
- Reduced-sugar baked beans 195g
- Mixed beans tinned 320g
- Cannellini beans tinned 215g
Extras
- Frozen mixed berries 360g
- Frozen berries 65g
- Balsamic glaze 0.75 tsp
- Almonds 35g
- Sesame seeds 2 tsp
- Mixed nuts 30g
- Dark chocolate 70% 30g
- Sea salt pinch
- Chia seeds 0.75 tsp
- Walnuts 40g
- Dried blueberries 20g
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)
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.
Can I print this budget bodybuilding 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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Tesco.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Meal planning without the weekly hassle.
We're building MealPrep+, a low-cost weekly meal planning service designed around UK supermarkets, realistic budgets, calories, protein targets and simple shopping lists.
Instead of spending time every week deciding what to cook, you'll receive a complete weekly meal plan with recipes, shopping lists and preparation instructions.
Before building the full product, we're testing demand. Join the waitlist and we'll let you know if MealPrep+ launches.
Each week, subscribers would receive:
- A personalised 7-day meal plan
- Shopping list organised by supermarket
- Estimated weekly food cost
- Calories and protein for every meal
- Meal prep instructions
- Ingredient substitutions
- Plans tailored to Tesco, Aldi, Lidl, Asda and more
No payment today. You're simply joining the waitlist.