Tesco Pescatarian Busy Professional Plan — 1,800 kcal
Free 7-day Pescatarian busy professional meal plan for Tesco. Targets ~1800 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
Cottage Cheese on Wholemeal Toast with Tomato
Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 290 kcal, 24g protein.
Baked Salmon and Quinoa Power Bowl
Made with salmon fillet, quinoa, baby spinach. Ready in 20 min — 520 kcal, 42g protein.
King Prawn Egg Fried Brown Rice
Made with king prawns, brown rice, eggs. Ready in 20 min — 480 kcal, 38g protein.
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 200 kcal, 10g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Tesco.
Protein
- Salmon fillet 150g
- King prawns 200g
- Eggs 2
- Tinned chickpeas 200g
- Red lentils 100g
- Egg 1
- Mackerel fillet 180g
- Firm tofu 200g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 90g dry
- New potatoes 250g
- Oatcakes 3
- Rye bread 2 slices
- Rice noodles 80g dry
Vegetables
- Cherry tomatoes 6
- Black pepper pinch
- Baby spinach 60g
- Cucumber 50g
- Frozen peas 80g
- Carrot 1
- Onion 1
- Celery 2 stalks
- Sweet potato 200g mashed
- Spring onion 2
- Courgette 1 roasted
- Spinach 30g
- Broccoli 200g
- Avocado half
- Peanuts 20g
Dairy & Eggs
- Cottage cheese 150g
- Skyr 150g
- Light cream cheese 20g
Extras & Condiments
- Quinoa 80g dry
- Lemon dressing 15g
- Pumpkin seeds 10g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Olive oil 1 tsp
- Vegetable stock 500ml
- Mixed leaves 60g
- Dark chocolate chips 15g
- Hummus 80g
- Dill 1 tsp
- Mango half
- Lime juice
- Chilli flakes pinch
- Coriander fresh
- Mustard dressing 20g
- Watercress 40g
- Apple 1
- Walnuts 20g
- Curry powder 2 tsp
- Teriyaki sauce 40g
- Banana 1
- Almonds 20g
- Beansprouts 100g
- Tamari 2 tbsp
- Reduced-fat cheddar 40g
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)
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Tesco.