Tesco Pescatarian Batch Cook 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
Weetabix with Semi-Skimmed Milk and Banana
Made with weetabix, semi-skimmed milk, banana. Ready in 2 min — 330 kcal, 12g protein.
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 450 kcal, 16g protein.
Baked Cod and Chickpea Stew
Made with cod fillet, tinned chickpeas, tinned tomatoes. Ready in 25 min — 490 kcal, 46g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Tesco.
Protein
- Cod fillet 200g
- Tinned chickpeas 200g
- Green lentils 100g
- King prawns 180g
- Eggs 2 soft-boiled
- Black beans tinned 200g
- Salmon fillet 150g
Carbs & Grains
- Wholemeal pitta 1
- Brown rice 80g dry
- Rye bread 2 slices
Vegetables
- Tomato 1
- Cucumber 4 slices
- Onion 1
- Courgette 1
- Red pepper 1
- Mushrooms 200g
- Carrot 2
- Sweet potato mash 250g
- Baby spinach 60g
- Avocado half
- Cherry tomatoes 6
- Spinach 100g
- Sweetcorn 60g
- Celery 2 stalks
- Frozen peas 80g
Dairy & Eggs
- Semi-skimmed milk 200ml
- Ricotta 100g
- Butter 5g
- Coconut milk light 200ml
Extras & Condiments
- Weetabix 2 biscuits
- Banana 1
- Honey 1 tsp
- Falafel 4 baked
- Hummus 40g
- Mixed leaves 40g
- Garlic 3 cloves
- Paprika 1 tsp
- Parsley fresh
- Vegetable stock 500ml
- Cumin 1 tsp
- Lemon juice
- Olive oil 1 tsp
- Parmesan 15g
- Tahini dressing 20g
- Salsa 50g
- Coriander fresh
- Lime juice
- Chilli powder 1 tsp
- Turmeric 0.5 tsp
- Quinoa 80g dry
- Pumpkin seeds 10g
- Curry paste 30g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
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?
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.