Monday
1500 kcal - 105g protein- Breakfast: Eggs, Spinach and Mushroom on Toast (435 kcal, 32g protein)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (584 kcal, 55g protein)
- Dinner: Chickpea and Sweet Potato Stew (481 kcal, 18g protein)
Tesco High-Fibre Weekly Budget Fat Loss Plan — 1,500 kcal
Free printable UK budget fat loss meal plan for Tesco: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketTesco
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forBudget-conscious fat loss on ~£30/week
DietAll diets
Estimated daily macros
Plan Quick Facts
Best forBudget-conscious fat loss on ~£30/week
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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 High-Fibre Weekly Budget Fat Loss Plan — 1,500 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.
7-day meal plan
Tuesday
1500 kcal - 117g protein- Breakfast: Eggs, Spinach and Mushroom on Toast (413 kcal, 30g protein)
- Lunch: King Prawn and Avocado Salad (413 kcal, 30g protein)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (674 kcal, 57g protein)
Wednesday
1500 kcal - 96g protein- Breakfast: Eggs, Spinach and Mushroom on Toast (445 kcal, 33g protein)
- Lunch: Black Bean Burrito Bowl (516 kcal, 23g protein)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (539 kcal, 40g protein)
Thursday
1500 kcal - 102g protein- Breakfast: Eggs, Spinach and Mushroom on Toast (410 kcal, 30g protein)
- Lunch: Chicken and Wholemeal Pasta with Pesto (604 kcal, 50g protein)
- Dinner: Red Lentil Dahl with Brown Rice (486 kcal, 22g protein)
Friday
1500 kcal - 90g protein- Breakfast: Eggs, Spinach and Mushroom on Toast (464 kcal, 34g protein)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (463 kcal, 34g protein)
- Dinner: Mushroom and Pea Brown Rice Risotto (573 kcal, 22g protein)
Saturday
1500 kcal - 71g protein- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (451 kcal, 15g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (488 kcal, 22g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (561 kcal, 34g protein)
Sunday
1500 kcal - 98g protein- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (405 kcal, 13g protein)
- Lunch: Baked Cod with Sweet Potato Wedges (526 kcal, 46g protein)
- Dinner: Grilled Mackerel with Warm Potato Salad (569 kcal, 39g protein)
Weekly shopping list
Protein
- Eggs 2
- Chicken breast 205g
- Tinned chickpeas 230g
- King prawns 165g
- Black beans tinned 235g
- Quorn mince 235g
- Red lentils 130g
- Firm tofu 245g
- Cod fillet 195g
- Mackerel fillet 195g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 90g dry
- Wholemeal pasta 105g dry
- Wholemeal pitta 1
- Rolled oats 75g
- Wholemeal roll 1
- New potatoes 270g
Vegetables
- Baby spinach 55g
- Mushrooms 115g
- Broccoli 230g
- Sweet potato 290g
- Tinned tomatoes 460g
- Spinach 115g
- Avocado half
- Cherry tomatoes 9
- Courgette 1
- Red pepper 1
- Sweetcorn 70g
- Onion 1
- Courgette 1 roasted
- Red pepper 1 roasted
- Frozen peas 120g
- Carrot 1
- Celery 2 stalks
- Spring onion 3
Dairy & Eggs
- Cottage cheese 245g
- Semi-skimmed milk 185ml
- Low-fat natural yogurt 100g
- Tinned coconut milk light 245ml
Extras & Condiments
- Olive oil 1.25 tsp
- Garlic 2 cloves
- Soy sauce 1.25 tbsp
- Cumin 1.25 tsp
- Paprika 1.25 tsp
- Mixed leaves 85g
- Lemon dressing 15g
- Lean sirloin steak 240g
- Salsa 60g
- Coriander fresh
- Lime juice
- Mixed herbs 1.25 tsp
- Green pesto 25g
- Parmesan 10g
- Ginger 1 tsp
- Garam masala 2.25 tsp
- Vegetable stock 725ml
- Apple 1 grated
- Cinnamon 0.5 tsp
- Mixed frozen veg 245g
- Curry paste 35g
- Lemon 1
- Lemon juice
- Mustard dressing 20g
- Watercress 45g
Your 7-Day Meal Plan
Monday
1500 kcal105g protein
Breakfast435 kcal · 32g protein · 12 min
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 435 kcal, 32g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Eggs 2, Baby spinach 55g, Mushrooms 115g, Wholemeal bread 2 slices, Olive oil 1.25 tsp.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch584 kcal · 55g protein · 20 min
Chicken, Broccoli and Brown Rice Prep Bowl
Made with chicken breast, broccoli, brown rice. Ready in 20 min — 584 kcal, 55g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Chicken breast 205g, Broccoli 230g, Brown rice 90g dry, Garlic 2 cloves, Soy sauce 1.25 tbsp, Olive oil 1.25 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.
Dinner481 kcal · 18g protein · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 481 kcal, 18g protein.
Recipe
- Prep the listed ingredients: Tinned chickpeas 230g, Sweet potato 290g, Tinned tomatoes 460g, Spinach 115g, Cumin 1.25 tsp, Paprika 1.25 tsp.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Eggs 2
- Chicken breast 205g
- Tinned chickpeas 230g
- King prawns 165g
- Black beans tinned 235g
- Quorn mince 235g
- Red lentils 130g
- Firm tofu 245g
- Cod fillet 195g
- Mackerel fillet 195g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 90g dry
- Wholemeal pasta 105g dry
- Wholemeal pitta 1
- Rolled oats 75g
- Wholemeal roll 1
- New potatoes 270g
Vegetables
- Baby spinach 55g
- Mushrooms 115g
- Broccoli 230g
- Sweet potato 290g
- Tinned tomatoes 460g
- Spinach 115g
- Avocado half
- Cherry tomatoes 9
- Courgette 1
- Red pepper 1
- Sweetcorn 70g
- Onion 1
- Courgette 1 roasted
- Red pepper 1 roasted
- Frozen peas 120g
- Carrot 1
- Celery 2 stalks
- Spring onion 3
Dairy & Eggs
- Cottage cheese 245g
- Semi-skimmed milk 185ml
- Low-fat natural yogurt 100g
- Tinned coconut milk light 245ml
Extras & Condiments
- Olive oil 1.25 tsp
- Garlic 2 cloves
- Soy sauce 1.25 tbsp
- Cumin 1.25 tsp
- Paprika 1.25 tsp
- Mixed leaves 85g
- Lemon dressing 15g
- Lean sirloin steak 240g
- Salsa 60g
- Coriander fresh
- Lime juice
- Mixed herbs 1.25 tsp
- Green pesto 25g
- Parmesan 10g
- Ginger 1 tsp
- Garam masala 2.25 tsp
- Vegetable stock 725ml
- Apple 1 grated
- Cinnamon 0.5 tsp
- Mixed frozen veg 245g
- Curry paste 35g
- Lemon 1
- Lemon juice
- Mustard dressing 20g
- Watercress 45g
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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 fat loss 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 fat loss 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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.