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 Desk Lunch Weekly Busy Professional Plan — 1,800 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: ~1800 kcal/dayBudget: £40–55Diet: All diets
7-day meal plan
Monday
1800 kcal - 155g protein
Breakfast: Light Full English Breakfast (479 kcal, 34g protein)
Lunch: Chickpea and Tuna Salad (444 kcal, 39g protein)
Dinner: Baked Cod with New Potatoes and Green Beans (547 kcal, 50g protein)
Snack: Protein Yogurt with Low-Sugar Granola (330 kcal, 32g protein)
Tuesday
1800 kcal - 139g protein
Breakfast: Light Full English Breakfast (529 kcal, 38g protein)
Lunch: Smoked Salmon and Quinoa Salad (604 kcal, 45g protein)
Dinner: Butternut Squash and Lentil Soup with Bread (478 kcal, 18g protein)
Snack: Sliced Cooked Chicken Breast (189 kcal, 38g protein)
Wednesday
1800 kcal - 138g protein
Breakfast: Light Full English Breakfast (511 kcal, 36g protein)
Lunch: Turkey and Avocado Wholemeal Wrap (535 kcal, 41g protein)
Dinner: Smoked Haddock and Potato Bake (584 kcal, 51g protein)
Snack: Tzatziki with Vegetable Dippers (170 kcal, 10g protein)
Thursday
1800 kcal - 124g protein
Breakfast: Light Full English Breakfast (448 kcal, 32g protein)
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.
Lunch444 kcal · 39g protein · 8 min
Chickpea and Tuna Salad
Made with tinned tuna in spring water, tinned chickpeas, cucumber half. Ready in 8 min — 444 kcal, 39g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Tinned tuna in spring water 165g, Tinned chickpeas 170g, Cucumber half, Red onion half, Lemon dressing 15g.
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.
Dinner547 kcal · 50g protein · 25 min
Baked Cod with New Potatoes and Green Beans
Made with cod fillet, new potatoes, green beans. Ready in 25 min — 547 kcal, 50g protein.
Recipe
Prepare the ingredients: Cod fillet 230g, New potatoes 280g, Green beans 170g, Lemon 1, Olive oil 1.25 tsp, Parsley.
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.
Snack330 kcal · 32g protein · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 330 kcal, 32g protein.
Recipe
Add the base ingredients to a bowl: Low-fat Greek yogurt 170g, Low-sugar granola 35g, Honey 1.25 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
Estimated cost: £40–55/week for one person from Tesco.
Protein
Eggs 2
Tinned tuna in spring water 165g
Tinned chickpeas 170g
Cod fillet 230g
Smoked salmon 125g
Red lentils 125g
Chicken breast 150g cooked
Turkey breast slices 120g
Pork tenderloin 190g
King prawns 215g
Chicken breast 225g
Tinned tuna 175g
Egg 1
Carbs & Grains
Wholemeal bread 1 slice
New potatoes 280g
Low-sugar granola 35g
Wholemeal roll 1
Wholemeal tortilla 1
White potatoes 300g
Wholemeal pasta 95g dry
Rice cakes 2
Brown rice 90g dry
Rolled oats 95g
Vegetables
Mushrooms 90g
Cucumber half
Red onion half
Cucumber 3/4
Onion 1
Avocado half
Baby spinach 35g
Cucumber quarter grated
Carrot 1
Celery sticks 2
Parsnip 105g
Sweet potato 105g
Cherry tomatoes 215g
Broccoli 225g
Sweet potato 240g mashed
Spring onion 2
Avocado 3/4
Tinned tomatoes 525g
Red pepper 1
Dairy & Eggs
Low-fat Greek yogurt 170g
Butternut squash 500g
Semi-skimmed milk 180ml
Peanut butter 1 tbsp
Oat milk 360ml
Extras & Condiments
Back bacon rashers 2
Reduced-sugar baked beans 115g
Olive oil spray
Lemon dressing 15g
Green beans 170g
Lemon 1
Olive oil 1.25 tsp
Parsley
Honey 1.25 tsp
Quinoa 100g dry
Dill 1.25 tsp
Lemon juice
Mixed leaves 75g
Garlic 3 cloves
Vegetable stock 875ml
Mustard 1.25 tsp
Smoked haddock fillet 220g
Reduced-fat cheddar 35g
Parsley fresh
Garlic clove half
Mixed herbs 1 tsp
Basil fresh
Chilli flakes pinch
Banana 1
Reduced-fat crème fraîche 90g
Rye crackers 5
Frozen mixed berries 95g
Soy sauce 1.25 tbsp
Walnuts 30g
Dried blueberries 25g
Mixed beans tinned 525g
Chilli powder 1.25 tsp
Cumin 1.25 tsp
Almonds 25g
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.
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)
🥦 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 busy professional 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 busy professional 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.
