Tesco Pescatarian Cutting Phase Plan — 1,500 kcal
Free 7-day Pescatarian cutting phase meal plan for Tesco. Targets ~1500 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
Smoked Salmon and Cream Cheese Wholemeal Bagel
Made with wholemeal bagel, light cream cheese, smoked salmon. Ready in 5 min — 390 kcal, 28g protein.
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber half. Ready in 12 min — 420 kcal, 22g protein.
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 480 kcal, 26g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Tesco.
Protein
- Smoked salmon 80g
- Firm tofu 200g
- King prawns 150g
- Tinned mackerel in brine 125g
- Eggs 3
- Green lentils 100g dry
- Silken tofu 150g
- Quorn mince 200g
Carbs & Grains
- Soba noodles 80g dry
- Rice noodles 80g dry
- Brown rice 100g dry
- Low-sugar granola 20g
- White potatoes 250g
Vegetables
- Cucumber 4 slices
- Edamame beans 100g
- Red pepper 1
- Spring onion 3
- Peanuts 20g
- Avocado half
- Cherry tomatoes 8
- Mushrooms 200g
- Frozen peas 100g
- Onion 1
- Sweet potato 200g
- Baby spinach 60g
- Courgette 1
- Sweetcorn 100g
Dairy & Eggs
- Light cream cheese 40g
- Halloumi 100g
- Oat milk 100ml
- Semi-skimmed milk 150ml
Extras & Condiments
- Wholemeal bagel 1
- Lemon juice 1 tsp
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Mixed leaves 80g
- Vegetable stock 600ml
- Parmesan 20g
- Garlic 2 cloves
- Tahini 20g
- Cumin 1 tsp
- Olive oil 1 tbsp
- Basil fresh
- Chilli flakes pinch
- Balsamic glaze 1 tsp
- Cheddar reduced-fat 30g
- Banana 2
- Medjool dates 2
- Hemp seeds 1 tbsp
- Miso paste 1 tbsp
- Reduced-fat cheddar 30g
- Parsley fresh
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 cutting phase 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.