Tesco Pescatarian Low-Fuss Weekly Busy Professional Plan — 1,800 kcal

Free printable pescatarian UK busy professional meal plan for Tesco: 7 days at ~1,800 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketTesco
Calorie target~1800 kcal/day
Weekly budget£40–55
Prep difficultyMinimal (under 10 min/day)
Best forMinimal daily cooking, batch prep
DietPescatarian

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forMinimal daily cooking, batch prep
Calories~1800 kcal/day
Budget£40–55/week estimate
Prep styleMinimal (under 10 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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Export This Meal Plan as a PDF

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 Pescatarian Low-Fuss 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: Pescatarian

7-day meal plan

Monday

1800 kcal - 101g protein
  • Breakfast: Banana and Peanut Butter Porridge (519 kcal, 18g protein)
  • Lunch: Baked Falafel and Salad Pitta (519 kcal, 18g protein)
  • Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (589 kcal, 42g protein)
  • Snack: Skyr High-Protein Yogurt (173 kcal, 23g protein)

Tuesday

1800 kcal - 88g protein
  • Breakfast: Banana and Peanut Butter Porridge (526 kcal, 19g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (421 kcal, 19g protein)
  • Dinner: Tuna and Sweetcorn Pasta Bake (608 kcal, 44g protein)
  • Snack: Apple with Walnuts (245 kcal, 6g protein)

Wednesday

1800 kcal - 120g protein
  • Breakfast: Banana and Peanut Butter Porridge (519 kcal, 18g protein)
  • Lunch: Garlic Prawn and Brown Rice Bowl (508 kcal, 42g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (531 kcal, 39g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (242 kcal, 21g protein)

Thursday

1800 kcal - 99g protein
  • Breakfast: Banana and Peanut Butter Porridge (503 kcal, 18g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (481 kcal, 27g protein)
  • Dinner: Smoked Haddock and Potato Bake (537 kcal, 47g protein)
  • Snack: Banana and Almonds (279 kcal, 7g protein)

Friday

1800 kcal - 97g protein
  • Breakfast: Banana and Peanut Butter Porridge (471 kcal, 17g protein)
  • Lunch: Black Bean Burrito Bowl (460 kcal, 21g protein)
  • Dinner: Salmon and Wholemeal Pasta with Spinach (607 kcal, 44g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (262 kcal, 15g protein)

Saturday

1800 kcal - 120g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (447 kcal, 33g protein)
  • Lunch: Baked Salmon and Quinoa Power Bowl (541 kcal, 44g protein)
  • Dinner: Grilled Mackerel with Warm Potato Salad (541 kcal, 37g protein)
  • Snack: Dark Chocolate and Almonds (271 kcal, 6g protein)

Sunday

1800 kcal - 104g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (534 kcal, 40g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (496 kcal, 22g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (559 kcal, 25g protein)
  • Snack: Rice Cakes with Cottage Cheese (211 kcal, 17g protein)

Weekly shopping list

Protein

  • King prawns 230g
  • Green lentils 115g
  • Tinned tuna in spring water 170g
  • Quorn mince 230g
  • Smoked mackerel fillet 90g
  • Eggs 2 soft-boiled
  • Black beans tinned 210g
  • Salmon fillet 190g
  • Eggs 2
  • Mackerel fillet 185g
  • Red lentils 125g

Carbs & Grains

  • Rolled oats 105g
  • Wholemeal pitta 1
  • Wholemeal pasta 105g dry
  • Brown rice 90g dry
  • Oatcakes 3
  • White potatoes 280g
  • Wholemeal flour 50g
  • New potatoes 260g
  • Wholemeal roll 1
  • Rice cakes 4

Vegetables

  • Tomato 1
  • Cucumber 5 slices
  • Cherry tomatoes 230g
  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Sweetcorn 115g
  • Tinned tomatoes 235g
  • Baby spinach 70g
  • Avocado half
  • Spring onion 3
  • Carrot 1
  • Celery 2 stalks

Dairy & Eggs

  • Oat milk 350ml
  • Peanut butter 1.25 tbsp
  • Skyr 175g
  • Light cream cheese 25g
  • Semi-skimmed milk 170ml
  • Low-fat Greek yogurt 105g
  • Cottage cheese 125g

Extras & Condiments

  • Banana 1
  • Falafel 5 baked
  • Hummus 45g
  • Mixed leaves 45g
  • Garlic 3 cloves
  • Olive oil 1.25 tbsp
  • Basil fresh
  • Chilli flakes pinch
  • Vegetable stock 575ml
  • Cumin 1.25 tsp
  • Cheddar reduced-fat 35g
  • Apple 1
  • Walnuts 25g
  • Lemon juice
  • Mixed herbs 1.25 tsp
  • Tahini dressing 20g
  • Smoked haddock fillet 200g
  • Reduced-fat cheddar 35g
  • Parsley fresh
  • Almonds 20g
  • Salsa 50g
  • Coriander fresh
  • Lime juice
  • Whey protein powder 25g
  • Frozen berries 60g
  • Quinoa 85g dry
  • Lemon dressing 15g
  • Pumpkin seeds 10g
  • Mustard dressing 20g
  • Watercress 40g
  • Dark chocolate 70% 30g
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp

Your 7-Day Meal Plan

Monday

1800 kcal101g protein
Breakfast519 kcal · 18g protein · 7 min

Banana and Peanut Butter Porridge

Made with rolled oats, oat milk, banana. Ready in 7 min — 519 kcal, 18g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 105g, Oat milk 350ml, Banana 1, Peanut butter 1.25 tbsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch519 kcal · 18g protein · 10 min

Baked Falafel and Salad Pitta

Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 519 kcal, 18g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Falafel 5 baked, Wholemeal pitta 1, Hummus 45g, Mixed leaves 45g, Tomato 1, Cucumber 5 slices.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner589 kcal · 42g protein · 20 min

King Prawn and Cherry Tomato Wholemeal Pasta

Made with king prawns, wholemeal pasta, cherry tomatoes. Ready in 20 min — 589 kcal, 42g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: King prawns 230g, Wholemeal pasta 105g dry, Cherry tomatoes 230g, Garlic 3 cloves, Olive oil 1.25 tbsp, Basil fresh, Chilli flakes pinch.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack173 kcal · 23g protein · 1 min

Skyr High-Protein Yogurt

Made with skyr. Ready in 1 min — 173 kcal, 23g protein.

Recipe
  1. Add the base ingredients to a bowl: Skyr 175g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. 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

  • King prawns 230g
  • Green lentils 115g
  • Tinned tuna in spring water 170g
  • Quorn mince 230g
  • Smoked mackerel fillet 90g
  • Eggs 2 soft-boiled
  • Black beans tinned 210g
  • Salmon fillet 190g
  • Eggs 2
  • Mackerel fillet 185g
  • Red lentils 125g

Carbs & Grains

  • Rolled oats 105g
  • Wholemeal pitta 1
  • Wholemeal pasta 105g dry
  • Brown rice 90g dry
  • Oatcakes 3
  • White potatoes 280g
  • Wholemeal flour 50g
  • New potatoes 260g
  • Wholemeal roll 1
  • Rice cakes 4

Vegetables

  • Tomato 1
  • Cucumber 5 slices
  • Cherry tomatoes 230g
  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Sweetcorn 115g
  • Tinned tomatoes 235g
  • Baby spinach 70g
  • Avocado half
  • Spring onion 3
  • Carrot 1
  • Celery 2 stalks

Dairy & Eggs

  • Oat milk 350ml
  • Peanut butter 1.25 tbsp
  • Skyr 175g
  • Light cream cheese 25g
  • Semi-skimmed milk 170ml
  • Low-fat Greek yogurt 105g
  • Cottage cheese 125g

Extras & Condiments

  • Banana 1
  • Falafel 5 baked
  • Hummus 45g
  • Mixed leaves 45g
  • Garlic 3 cloves
  • Olive oil 1.25 tbsp
  • Basil fresh
  • Chilli flakes pinch
  • Vegetable stock 575ml
  • Cumin 1.25 tsp
  • Cheddar reduced-fat 35g
  • Apple 1
  • Walnuts 25g
  • Lemon juice
  • Mixed herbs 1.25 tsp
  • Tahini dressing 20g
  • Smoked haddock fillet 200g
  • Reduced-fat cheddar 35g
  • Parsley fresh
  • Almonds 20g
  • Salsa 50g
  • Coriander fresh
  • Lime juice
  • Whey protein powder 25g
  • Frozen berries 60g
  • Quinoa 85g dry
  • Lemon dressing 15g
  • Pumpkin seeds 10g
  • Mustard dressing 20g
  • Watercress 40g
  • Dark chocolate 70% 30g
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

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.

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 pescatarian eaters?

Yes. Every meal in this plan is pescatarian, using ingredients readily available from Tesco.

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