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 Batch-Friendly Weekly Busy Professional 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: All diets
7-day meal plan
Monday
2000 kcal - 102g protein
Breakfast: Greek Yogurt with Mixed Berries (281 kcal, 23g protein)
Lunch: Miso Tofu and Edamame Bowl (491 kcal, 33g protein)
Dinner: Spinach and Ricotta Wholemeal Pasta (608 kcal, 30g protein)
Snack: Banana and Almonds (292 kcal, 7g protein)
Snack: Banana and Peanut Butter on Rice Cakes (328 kcal, 9g protein)
Tuesday
2000 kcal - 159g protein
Breakfast: Greek Yogurt with Mixed Berries (304 kcal, 25g protein)
Lunch: Edamame and Soba Noodle Salad (532 kcal, 28g protein)
Dinner: Baked Cod and Chickpea Stew (620 kcal, 58g protein)
Snack: Reduced-Fat Cheddar on Oatcakes (316 kcal, 18g protein)
Snack: Turkey Breast Slices with Rye Crackers (228 kcal, 30g protein)
Wednesday
2000 kcal - 96g protein
Breakfast: Greek Yogurt with Mixed Berries (322 kcal, 27g protein)
Lunch: Soft Boiled Egg Buddha Bowl with Avocado (577 kcal, 32g protein)
Dinner: Chickpea and Sweet Potato Stew (564 kcal, 21g protein)
Snack: Peanut Butter with Celery Sticks (242 kcal, 9g protein)
Snack: Walnuts and Dried Blueberries (295 kcal, 7g protein)
Thursday
2000 kcal - 145g protein
Breakfast: Greek Yogurt with Mixed Berries (281 kcal, 23g protein)
Lunch: Tofu and Noodle Stir-Fry with Soy (480 kcal, 28g protein)
Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (725 kcal, 61g protein)
Snack: Turkey Breast and Cream Cheese Roll-Up (222 kcal, 26g protein)
Snack: Banana and Almonds (292 kcal, 7g protein)
Friday
2000 kcal - 168g protein
Breakfast: Greek Yogurt with Mixed Berries (318 kcal, 26g protein)
Lunch: Vegetable Frittata Slice with Green Salad (477 kcal, 32g protein)
Dinner: Quorn Mince Bolognese with Wholemeal Pasta (609 kcal, 45g protein)
Snack: Chocolate Protein Shake (265 kcal, 46g protein)
Snack: Reduced-Fat Cheddar on Oatcakes (331 kcal, 19g protein)
Saturday
2000 kcal - 143g protein
Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (360 kcal, 11g protein)
Lunch: Baked Salmon and Quinoa Power Bowl (584 kcal, 47g protein)
Dinner: Chicken Tagine with Wholemeal Couscous (596 kcal, 52g protein)
Snack: Mini Protein Overnight Oats (258 kcal, 25g protein)
Snack: Peanut Butter with Celery Sticks (202 kcal, 8g protein)
Sunday
2000 kcal - 111g protein
Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (410 kcal, 13g protein)
Lunch: Baked Falafel and Salad Pitta (577 kcal, 21g protein)
Dinner: Mushroom and Pea Brown Rice Risotto (602 kcal, 23g protein)
Snack: Lean Beef Jerky (167 kcal, 26g protein)
Snack: Turkey Breast and Cream Cheese Roll-Up (244 kcal, 28g protein)
Weekly shopping list
Protein
Silken tofu 175g
Cod fillet 250g
Tinned chickpeas 250g
Turkey breast slices 100g
Eggs 3 soft-boiled
Firm tofu 210g
Eggs 4
Quorn mince 260g
Salmon fillet 170g
Chicken thighs 245g
Lean beef jerky 50g
Carbs & Grains
Brown rice 95g dry
Wholemeal pasta 105g dry
Rice cakes 2
Soba noodles 100g dry
Oatcakes 5
Wholewheat noodles 95g dry
Rolled oats 45g
Wholemeal pitta 1
Vegetables
Edamame beans 115g
Baby spinach 175g
Cucumber 3/4
Red pepper 1
Tinned tomatoes 500g
Onion 1
Avocado 3/4
Cherry tomatoes 8
Sweet potato 340g
Spinach 135g
Celery sticks 5
Broccoli 115g
Courgette 1
Cucumber slices 5
Onion 3/4
Cucumber 55g
Tomato 1
Mushrooms 260g
Frozen peas 130g
Dairy & Eggs
Low-fat Greek yogurt 235g
Ricotta 115g
Peanut butter 1.25 tbsp
Light cream cheese 35g
Semi-skimmed milk 400ml
Skyr 110g
Extras & Condiments
Frozen mixed berries 115g
Honey 1.25 tsp
Miso paste 1.25 tbsp
Soy sauce 1.25 tbsp
Sesame seeds 1.25 tsp
Garlic 2 cloves
Parmesan 20g
Olive oil 1.25 tbsp
Banana 1
Almonds 25g
Sesame oil 1.25 tsp
Ginger 1.25 tsp
Paprika 1.25 tsp
Parsley fresh
Reduced-fat cheddar 50g
Rye crackers 5
Mustard 1.25 tsp
Mixed leaves 80g
Tahini dressing 25g
Cumin 1.25 tsp
Walnuts 35g
Dried blueberries 25g
Lean sirloin steak 260g
Mixed herbs 1.25 tsp
Whey protein powder 40g
Bran Flakes 50g
Quinoa 90g dry
Lemon dressing 15g
Pumpkin seeds 10g
Wholemeal couscous 90g dry
Ras el hanout 2.25 tsp
Lemon 1
Banana half
Falafel 5 baked
Hummus 50g
Vegetable stock 775ml
Your 7-Day Meal Plan
Monday
2000 kcal102g protein
Breakfast281 kcal · 23g protein · 3 min
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 281 kcal, 23g protein.
Recipe
Add the base ingredients to a bowl: Low-fat Greek yogurt 235g, Frozen mixed berries 115g, 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.
Lunch491 kcal · 33g protein · 15 min
Miso Tofu and Edamame Bowl
Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 491 kcal, 33g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Silken tofu 175g, Edamame beans 115g, Brown rice 95g dry, Miso paste 1.25 tbsp, Soy sauce 1.25 tbsp, Sesame seeds 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.
Dinner608 kcal · 30g protein · 20 min
Spinach and Ricotta Wholemeal Pasta
Made with ricotta, wholemeal pasta, baby spinach. Ready in 20 min — 608 kcal, 30g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
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?
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 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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
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.
