Tesco Pescatarian Desk Lunch 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
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 340 kcal, 26g protein.
Smoked Salmon and Quinoa Salad
Made with smoked salmon, quinoa, cucumber half. Ready in 12 min — 480 kcal, 36g protein.
Poached Eggs and Baked Beans on Wholemeal Toast
Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 390 kcal, 24g protein.
Carrot Sticks with Hummus
Made with carrot, hummus. Ready in 5 min — 180 kcal, 7g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Tesco.
Protein
- Smoked salmon 100g
- Eggs 2
- Cod fillet 200g
- Tinned chickpeas 200g
- Green lentils 100g cooked
- Firm tofu 180g
Carbs & Grains
- Wholemeal bread 2 slices
- Low-sugar granola 30g
- Rolled oats 50g
- Brown rice 80g dry
- Baking potato 200g
Vegetables
- Cucumber half
- Carrot 2
- Onion 1
- Mushrooms 200g
- Sweet potato mash 250g
- Baby spinach 150g
- Spinach 100g
- Frozen edamame beans 150g
- Avocado half
- Red onion half
- Celery sticks 4
- Sweetcorn 60g
Dairy & Eggs
- Skyr 200g
- Low-fat Greek yogurt 150g
- Halloumi 80g
- Peanut butter 30g
- Ricotta 100g
- Coconut milk light 200ml
Extras & Condiments
- Walnuts 20g
- Banana 1
- Honey 1 tsp
- Quinoa 80g dry
- Dill 1 tsp
- Lemon juice
- Mixed leaves 60g
- Reduced-sugar baked beans 200g
- Hummus 60g
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Garlic 3 cloves
- Paprika 1 tsp
- Parsley fresh
- Pomegranate seeds 30g
- Vegetable stock 200ml
- Chia seeds 1 tsp
- Roasted mixed veg 150g
- Tahini 20g
- Sesame seeds 1 tsp
- Parmesan 15g
- Olive oil 1 tbsp
- Cumin 1 tsp
- Sea salt pinch
- Chilli flakes pinch
- Curry paste 30g
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?
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.
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Tesco.