Tesco Pescatarian High-Fibre Weekly Cutting Phase Plan — 1,500 kcal

Free printable pescatarian UK cutting phase meal plan for Tesco: 7 days at ~1,500 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketTesco
Calorie target~1500 kcal/day
Weekly budget£40–55
Prep difficultyStandard (20–30 min/day)
Best forAggressive calorie deficit while preserving lean muscle mass
DietPescatarian

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forAggressive calorie deficit while preserving lean muscle mass
Calories~1500 kcal/day
Budget£40–55/week estimate
Prep styleStandard (20–30 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 High-Fibre Weekly Cutting Phase Plan — 1,500 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: ~1500 kcal/dayBudget: £40–55Diet: Pescatarian

7-day meal plan

Monday

1500 kcal - 82g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (401 kcal, 9g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (504 kcal, 26g protein)
  • Dinner: Tuna and Sweet Potato Fishcakes with Salad (595 kcal, 47g protein)

Tuesday

1500 kcal - 87g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (337 kcal, 8g protein)
  • Lunch: Green Lentil and Halloumi Bowl (533 kcal, 33g protein)
  • Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (630 kcal, 46g protein)

Wednesday

1500 kcal - 82g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (378 kcal, 9g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (488 kcal, 29g protein)
  • Dinner: Grilled Mackerel with Warm Potato Salad (634 kcal, 44g protein)

Thursday

1500 kcal - 89g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (372 kcal, 8g protein)
  • Lunch: Baked Cod with Sweet Potato Wedges (576 kcal, 50g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (552 kcal, 31g protein)

Friday

1500 kcal - 89g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (401 kcal, 9g protein)
  • Lunch: Chickpea and Tuna Salad (504 kcal, 44g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (595 kcal, 36g protein)

Saturday

1500 kcal - 98g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (424 kcal, 27g protein)
  • Lunch: Tuna and Sweetcorn Jacket Potato (527 kcal, 41g protein)
  • Dinner: Tofu Pad Thai (549 kcal, 30g protein)

Sunday

1500 kcal - 86g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (427 kcal, 28g protein)
  • Lunch: Sardine and Wholemeal Pasta Salad (531 kcal, 37g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (542 kcal, 21g protein)

Weekly shopping list

Protein

  • Eggs 2 hard-boiled
  • Tinned tuna 190g
  • Egg 1
  • Green lentils 110g cooked
  • Salmon fillet 195g
  • Firm tofu 220g
  • Mackerel fillet 220g
  • Cod fillet 215g
  • Tinned tuna in spring water 190g
  • Tinned chickpeas 195g
  • Eggs 3
  • Tinned sardines 140g

Carbs & Grains

  • Rye bread 3 slices
  • Wholemeal bread 3 slices
  • Brown rice 100g dry
  • New potatoes 300g
  • Baking potato 230g
  • Rice noodles 90g dry
  • Wholemeal pasta 90g dry

Vegetables

  • Avocado 3/4
  • Cherry tomatoes 8
  • Sweet potato 260g mashed
  • Spring onion 3
  • Avocado half
  • Cucumber 65g
  • Sweet potato 215g
  • Broccoli 215g
  • Cucumber 3/4
  • Red onion 3/4
  • Sweetcorn 70g
  • Peanuts 25g
  • Baby spinach 45g
  • Mushrooms 230g
  • Frozen peas 115g
  • Onion 1

Dairy & Eggs

  • Halloumi 85g
  • Tinned coconut milk light 260ml
  • Butter 6g
  • Semi-skimmed milk 35ml
  • Low-fat Greek yogurt 35g

Extras & Condiments

  • Lemon juice 1.25 tsp
  • Chilli flakes pinch
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Mixed leaves 80g
  • Lemon dressing 20g
  • Pomegranate seeds 35g
  • Olive oil 1 tbsp
  • Lemon 1
  • Dill 1 tsp
  • Roasted mixed veg 185g
  • Tahini 25g
  • Sesame seeds 1.25 tsp
  • Mustard dressing 25g
  • Paprika 1.25 tsp
  • Teriyaki sauce 50g
  • Mixed frozen veg 260g
  • Curry paste 40g
  • Beansprouts 115g
  • Tamari 2.25 tbsp
  • Lime juice
  • Vegetable stock 700ml
  • Parmesan 25g
  • Garlic 2 cloves

Your 7-Day Meal Plan

Monday

1500 kcal82g protein
Breakfast401 kcal · 9g protein · 5 min

Smashed Avocado on Rye Toast with Cherry Tomatoes

Made with rye bread, avocado, cherry tomatoes. Ready in 5 min — 401 kcal, 9g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Rye bread 3 slices, Avocado 3/4, Cherry tomatoes 8, Lemon juice 1.25 tsp, Chilli flakes pinch.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch504 kcal · 26g protein · 10 min

Egg Mayo Sandwich on Wholemeal

Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 504 kcal, 26g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 2 hard-boiled, Light mayo 25g, Wholemeal bread 3 slices, Watercress 40g, Mustard 1.25 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Dinner595 kcal · 47g protein · 30 min

Tuna and Sweet Potato Fishcakes with Salad

Made with tinned tuna, sweet potato, spring onion. Ready in 30 min — 595 kcal, 47g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Tinned tuna 190g, Sweet potato 260g mashed, Spring onion 3, Egg 1, Mixed leaves 80g, Lemon dressing 20g.
  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.

Weekly Shopping List

Estimated cost: £40–55/week for one person from Tesco.

Protein

  • Eggs 2 hard-boiled
  • Tinned tuna 190g
  • Egg 1
  • Green lentils 110g cooked
  • Salmon fillet 195g
  • Firm tofu 220g
  • Mackerel fillet 220g
  • Cod fillet 215g
  • Tinned tuna in spring water 190g
  • Tinned chickpeas 195g
  • Eggs 3
  • Tinned sardines 140g

Carbs & Grains

  • Rye bread 3 slices
  • Wholemeal bread 3 slices
  • Brown rice 100g dry
  • New potatoes 300g
  • Baking potato 230g
  • Rice noodles 90g dry
  • Wholemeal pasta 90g dry

Vegetables

  • Avocado 3/4
  • Cherry tomatoes 8
  • Sweet potato 260g mashed
  • Spring onion 3
  • Avocado half
  • Cucumber 65g
  • Sweet potato 215g
  • Broccoli 215g
  • Cucumber 3/4
  • Red onion 3/4
  • Sweetcorn 70g
  • Peanuts 25g
  • Baby spinach 45g
  • Mushrooms 230g
  • Frozen peas 115g
  • Onion 1

Dairy & Eggs

  • Halloumi 85g
  • Tinned coconut milk light 260ml
  • Butter 6g
  • Semi-skimmed milk 35ml
  • Low-fat Greek yogurt 35g

Extras & Condiments

  • Lemon juice 1.25 tsp
  • Chilli flakes pinch
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Mixed leaves 80g
  • Lemon dressing 20g
  • Pomegranate seeds 35g
  • Olive oil 1 tbsp
  • Lemon 1
  • Dill 1 tsp
  • Roasted mixed veg 185g
  • Tahini 25g
  • Sesame seeds 1.25 tsp
  • Mustard dressing 25g
  • Paprika 1.25 tsp
  • Teriyaki sauce 50g
  • Mixed frozen veg 260g
  • Curry paste 40g
  • Beansprouts 115g
  • Tamari 2.25 tbsp
  • Lime juice
  • Vegetable stock 700ml
  • Parmesan 25g
  • Garlic 2 cloves

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 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.

Can I print this cutting phase 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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