Monday
1500 kcal - 89g protein- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (444 kcal, 14g protein)
- Lunch: Baked Tofu and Tahini Buddha Bowl (480 kcal, 29g protein)
- Dinner: King Prawn Egg Fried Brown Rice (576 kcal, 46g protein)
Tesco Pescatarian Low-Calorie 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
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
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-Calorie 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.
7-day meal plan
Tuesday
1500 kcal - 103g protein- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (424 kcal, 14g protein)
- Lunch: Baked Cod with Sweet Potato Wedges (549 kcal, 48g protein)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (527 kcal, 41g protein)
Wednesday
1500 kcal - 98g protein- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (414 kcal, 13g protein)
- Lunch: Chickpea and Tuna Salad (437 kcal, 38g protein)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (649 kcal, 47g protein)
Thursday
1500 kcal - 93g protein- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (411 kcal, 13g protein)
- Lunch: Tuna and Sweetcorn Jacket Potato (511 kcal, 40g protein)
- Dinner: Grilled Mackerel with Warm Potato Salad (578 kcal, 40g protein)
Friday
1500 kcal - 81g protein- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (430 kcal, 14g protein)
- Lunch: Sardine and Wholemeal Pasta Salad (535 kcal, 37g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (535 kcal, 30g protein)
Saturday
1500 kcal - 94g protein- Breakfast: Greek Yogurt with Mixed Berries (321 kcal, 27g protein)
- Lunch: Edamame and Soba Noodle Salad (563 kcal, 29g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (616 kcal, 38g protein)
Sunday
1500 kcal - 100g protein- Breakfast: Greek Yogurt with Mixed Berries (327 kcal, 27g protein)
- Lunch: King Prawn and Avocado Salad (518 kcal, 38g protein)
- Dinner: Tofu Pad Thai (655 kcal, 35g protein)
Weekly shopping list
Protein
- Firm tofu 215g
- King prawns 240g
- Eggs 2
- Cod fillet 205g
- Tinned tuna 165g
- Egg 1
- Tinned tuna in spring water 160g
- Tinned chickpeas 170g
- Salmon fillet 200g
- Mackerel fillet 200g
- Tinned sardines 140g
Carbs & Grains
- Rolled oats 70g
- Brown rice 95g dry
- Baking potato 220g
- New potatoes 280g
- Wholemeal pasta 95g dry
- Soba noodles 105g dry
- Rice noodles 110g dry
Vegetables
- Frozen peas 95g
- Sweet potato 230g
- Sweet potato 230g mashed
- Spring onion 2
- Cucumber half
- Red onion half
- Broccoli 225g
- Sweetcorn 65g
- Cherry tomatoes 12
- Baby spinach 45g
- Edamame beans 135g
- Cucumber 3/4
- Red pepper 1
- Avocado 3/4
- Peanuts 25g
Dairy & Eggs
- Semi-skimmed milk 180ml
- Low-fat natural yogurt 95g
- Low-fat Greek yogurt 35g
- Tinned coconut milk light 270ml
Extras & Condiments
- Apple 1 grated
- Cinnamon 0.5 tsp
- Roasted mixed veg 180g
- Tahini 25g
- Lemon juice
- Sesame seeds 1.25 tsp
- Soy sauce 2.5 tbsp
- Sesame oil 1.25 tsp
- Olive oil 1.25 tsp
- Paprika 1.25 tsp
- Lemon 1
- Mixed leaves 70g
- Lemon dressing 15g
- Dill 1 tsp
- Mustard dressing 20g
- Watercress 45g
- Teriyaki sauce 45g
- Frozen mixed berries 135g
- Honey 1.25 tsp
- Ginger 1.25 tsp
- Mixed frozen veg 270g
- Curry paste 40g
- Beansprouts 135g
- Tamari 2.75 tbsp
- Lime juice
Your 7-Day Meal Plan
Monday
1500 kcal89g protein
Breakfast444 kcal · 14g protein · 5 min
Bircher Muesli with Grated Apple and Cinnamon
Made with rolled oats, semi-skimmed milk, apple. Ready in 5 min — 444 kcal, 14g protein.
Recipe
- Lay out the ingredients: Rolled oats 70g, Semi-skimmed milk 180ml, Apple 1 grated, Low-fat natural yogurt 95g, Cinnamon 0.5 tsp.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch480 kcal · 29g protein · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 480 kcal, 29g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Firm tofu 215g, Brown rice 95g dry, Roasted mixed veg 180g, Tahini 25g, Lemon juice, Sesame seeds 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.
Dinner576 kcal · 46g protein · 20 min
King Prawn Egg Fried Brown Rice
Made with king prawns, brown rice, eggs. Ready in 20 min — 576 kcal, 46g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: King prawns 240g, Brown rice 110g dry, Eggs 2, Frozen peas 95g, Soy sauce 2.5 tbsp, Sesame oil 1.25 tsp.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Tesco.
Protein
- Firm tofu 215g
- King prawns 240g
- Eggs 2
- Cod fillet 205g
- Tinned tuna 165g
- Egg 1
- Tinned tuna in spring water 160g
- Tinned chickpeas 170g
- Salmon fillet 200g
- Mackerel fillet 200g
- Tinned sardines 140g
Carbs & Grains
- Rolled oats 70g
- Brown rice 95g dry
- Baking potato 220g
- New potatoes 280g
- Wholemeal pasta 95g dry
- Soba noodles 105g dry
- Rice noodles 110g dry
Vegetables
- Frozen peas 95g
- Sweet potato 230g
- Sweet potato 230g mashed
- Spring onion 2
- Cucumber half
- Red onion half
- Broccoli 225g
- Sweetcorn 65g
- Cherry tomatoes 12
- Baby spinach 45g
- Edamame beans 135g
- Cucumber 3/4
- Red pepper 1
- Avocado 3/4
- Peanuts 25g
Dairy & Eggs
- Semi-skimmed milk 180ml
- Low-fat natural yogurt 95g
- Low-fat Greek yogurt 35g
- Tinned coconut milk light 270ml
Extras & Condiments
- Apple 1 grated
- Cinnamon 0.5 tsp
- Roasted mixed veg 180g
- Tahini 25g
- Lemon juice
- Sesame seeds 1.25 tsp
- Soy sauce 2.5 tbsp
- Sesame oil 1.25 tsp
- Olive oil 1.25 tsp
- Paprika 1.25 tsp
- Lemon 1
- Mixed leaves 70g
- Lemon dressing 15g
- Dill 1 tsp
- Mustard dressing 20g
- Watercress 45g
- Teriyaki sauce 45g
- Frozen mixed berries 135g
- Honey 1.25 tsp
- Ginger 1.25 tsp
- Mixed frozen veg 270g
- Curry paste 40g
- Beansprouts 135g
- Tamari 2.75 tbsp
- Lime juice
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.