Tesco Workweek Prep Busy Professional Plan — 2,000 kcal
Free 7-day busy professional 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
Scrambled Eggs on Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 370 kcal, 24g protein.
Turkey Mince Lettuce Cups with Hoisin
Made with turkey mince lean, romaine lettuce leaves, spring onion. Ready in 15 min — 350 kcal, 34g protein.
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn. Ready in 30 min — 520 kcal, 38g protein.
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 210 kcal, 24g protein.
Smoked Mackerel Pâté on Oatcakes
Made with smoked mackerel fillet, light cream cheese, lemon juice. Ready in 5 min — 210 kcal, 18g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Tesco.
Protein
- Eggs 3
- Turkey mince lean 180g
- Tinned tuna in spring water 145g
- Smoked mackerel fillet 80g
- Firm tofu 180g
- Pork loin 200g
- Salmon fillet 150g
- Cod fillet 200g
- Quorn mince 200g
Carbs & Grains
- Wholemeal bread 2 slices
- Oatcakes 3
- Brown rice 80g dry
- Rice cakes 3
- New potatoes 200g
- Rolled oats 50g
Vegetables
- Romaine lettuce leaves 4
- Spring onion 2
- Carrot grated 50g
- Sweetcorn 100g
- Pea protein powder 30g
- Spinach 30g
- Parsnip 150g
- Sweet potato 150g
- Celery sticks 4
- Baby spinach 150g
- Cucumber half
- Red onion half
- Onion 1
- Black pepper pinch
- Courgette 1
- Avocado half
Dairy & Eggs
- Butter 5g
- Semi-skimmed milk 30ml
- Oat milk 250ml
- Light cream cheese 20g
- Almond butter 1 tbsp
- Cottage cheese 100g
- Ricotta 100g
- Peanut butter 1 tbsp
- Low-fat Greek yogurt 150g
Extras & Condiments
- Hoisin sauce 20g
- Sesame seeds 1 tsp
- Cheddar reduced-fat 30g
- Banana half
- Lemon juice 1 tsp
- Roasted mixed veg 150g
- Tahini 20g
- Olive oil 1 tbsp
- Rosemary 1 tsp
- Green beans 100g
- Garlic 2 cloves
- Parmesan 15g
- Mixed nuts 30g
- Raisins 20g
- Paprika 1 tsp
- Parsley fresh
- Cumin 1 tsp
- Honey 1 tbsp
- Chia seeds 1 tsp
- Quinoa 80g dry
- Dill 1 tsp
- Lean sirloin steak 220g
- Frozen mixed berries 80g
- Mustard 1 tsp
- Rye crackers 4
Swaps & Suggestions
💰 Make it cheaper
- 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.
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.