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 Cook-Once Weekly Cheap High Protein 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: £30–40Diet: All diets
7-day meal plan
Monday
1800 kcal - 113g protein
Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (395 kcal, 12g protein)
Lunch: Green Lentil and Roasted Sweet Potato Bowl (505 kcal, 22g protein)
Dinner: Chicken Tagine with Wholemeal Couscous (653 kcal, 57g protein)
Snack: Apple and Peanut Butter (246 kcal, 7g protein)
Saturday
1800 kcal - 141g protein
Breakfast: Chia and Oat Overnight Pot with Berries (444 kcal, 16g protein)
Lunch: Chicken and Orzo Soup (528 kcal, 48g protein)
Dinner: Slow-Cooked Lamb and Red Lentil Stew (672 kcal, 55g protein)
Snack: Cottage Cheese with Cucumber (156 kcal, 22g protein)
Sunday
1800 kcal - 103g protein
Breakfast: Chia and Oat Overnight Pot with Berries (453 kcal, 16g protein)
Lunch: Egg Mayo Sandwich on Wholemeal (477 kcal, 24g protein)
Dinner: Baked Cod with New Potatoes and Green Beans (588 kcal, 54g protein)
Snack: Almonds and Dried Cranberries (282 kcal, 9g protein)
Weekly shopping list
Protein
Green lentils 125g dry
Chicken thighs 270g
Tinned chickpeas 125g
Smoked salmon 75g
Tinned tuna in spring water 185g
Green lentils 135g
Firm tofu 270g
Turkey mince lean 200g
Chicken stock 110ml
Mackerel fillet 200g
Chicken breast 180g
Salmon fillet 200g
Red lentils 120g
Eggs 2 hard-boiled
Cod fillet 245g
Carbs & Grains
Baking potato 260g
Brown rice 130g dry
New potatoes 280g
Rolled oats 70g
Orzo pasta 70g dry
Wholemeal bread 2 slices
Vegetables
Sweet potato 245g
Baby spinach 75g
Tinned tomatoes 245g
Onion 1
Sweetcorn 75g
Mushrooms 260g
Frozen peas 130g
Courgette 1
Red pepper 1
Spring onion 3
Cherry tomatoes 9
Cucumber 55g
Broccoli 225g
Carrot 1
Celery 2 stalks
Cucumber half
Dairy & Eggs
Semi-skimmed milk 245ml
Light cream cheese 35g
Low-fat Greek yogurt 40g
Skyr 195g
Tinned coconut milk light 270ml
Peanut butter 1 tbsp
Oat milk 240ml
Cottage cheese 180g
Extras & Condiments
Bran Flakes 55g
Frozen mixed berries 100g
Honey 1.25 tsp
Tahini 25g
Lemon juice
Cumin 1.25 tsp
Wholemeal couscous 100g dry
Ras el hanout 2.5 tsp
Lemon 1
Rye crackers 4
Vegetable stock 775ml
Parmesan 25g
Garlic 3 cloves
Mixed frozen veg 270g
Curry paste 40g
Apple 1
Walnuts 25g
Mustard dressing 20g
Watercress 45g
Dark chocolate 70% 35g
Almonds 20g
Mixed leaves 90g
Lemon dressing 15g
Olive oil 1 tbsp
Dill 1 tsp
Chia seeds 2.5 tsp
Maple syrup 1.25 tsp
Parsley fresh
Lean lamb shoulder 240g
Cinnamon 1.25 tsp
Light mayo 25g
Mustard 1.25 tsp
Green beans 185g
Parsley
Dried cranberries 25g
Your 7-Day Meal Plan
Monday
1800 kcal113g protein
Breakfast395 kcal · 12g protein · 3 min
Bran Flakes with Semi-Skimmed Milk and Berries
Made with bran flakes, semi-skimmed milk, frozen mixed berries. Ready in 3 min — 395 kcal, 12g protein.
Recipe
Add the base ingredients to a bowl: Bran Flakes 55g, Semi-skimmed milk 245ml, Frozen mixed berries 100g, 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.
Lunch505 kcal · 22g protein · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 505 kcal, 22g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Green lentils 125g dry, Sweet potato 245g, Baby spinach 75g, Tahini 25g, Lemon juice, Cumin 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.
Dinner653 kcal · 57g protein · 35 min
Chicken Tagine with Wholemeal Couscous
Made with chicken thighs, wholemeal couscous, tinned tomatoes. Ready in 35 min — 653 kcal, 57g protein.
Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
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 cheap high protein plan cost per week?
This plan is designed for Tesco and typically costs £30–40 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 cheap high protein 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.
