Monday
1500 kcal - 95g protein- Breakfast: Greek Yogurt with Mixed Berries (302 kcal, 25g protein)
- Lunch: Black Bean Burrito Bowl (555 kcal, 25g protein)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (643 kcal, 45g protein)
Tesco Pescatarian Low-Fuss 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 difficultyMinimal (under 10 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 styleMinimal (under 10 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-Fuss 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.
7-day meal plan
Tuesday
1500 kcal - 117g protein- Breakfast: Greek Yogurt with Mixed Berries (281 kcal, 23g protein)
- Lunch: Baked Salmon and Quinoa Power Bowl (610 kcal, 49g protein)
- Dinner: Tuna and Sweetcorn Pasta Bake (609 kcal, 45g protein)
Wednesday
1500 kcal - 98g protein- Breakfast: Greek Yogurt with Mixed Berries (327 kcal, 27g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (546 kcal, 25g protein)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (627 kcal, 46g protein)
Thursday
1500 kcal - 103g protein- Breakfast: Greek Yogurt with Mixed Berries (327 kcal, 27g protein)
- Lunch: Hummus and Roasted Vegetable Pitta (518 kcal, 19g protein)
- Dinner: Smoked Haddock and Potato Bake (655 kcal, 57g protein)
Friday
1500 kcal - 116g protein- Breakfast: Greek Yogurt with Mixed Berries (310 kcal, 26g protein)
- Lunch: Tiger Prawn and Mango Salad (440 kcal, 36g protein)
- Dinner: Salmon and Wholemeal Pasta with Spinach (750 kcal, 54g protein)
Saturday
1500 kcal - 81g protein- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (364 kcal, 11g protein)
- Lunch: Chickpea and Spinach Curry with Rice (511 kcal, 20g protein)
- Dinner: Miso Glazed Salmon with Soba Noodles (625 kcal, 50g protein)
Sunday
1500 kcal - 72g protein- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (425 kcal, 13g protein)
- Lunch: Vegetable Frittata Slice with Green Salad (478 kcal, 32g protein)
- Dinner: Red Lentil Dahl with Brown Rice (597 kcal, 27g protein)
Weekly shopping list
Protein
- Black beans tinned 250g
- King prawns 250g
- Salmon fillet 175g
- Tinned tuna in spring water 170g
- Red lentils 135g
- Quorn mince 270g
- Tinned chickpeas 225g
- Eggs 4
Carbs & Grains
- Brown rice 100g dry
- Wholemeal pasta 115g dry
- Wholemeal roll 1
- Wholemeal pitta 1
- White potatoes 340g
- Soba noodles 100g dry
Vegetables
- Sweetcorn 75g
- Cherry tomatoes 250g
- Baby spinach 70g
- Cucumber 60g
- Tinned tomatoes 235g
- Carrot 1
- Onion 1
- Celery 3 stalks
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 40g
- Red onion quarter
- Courgette 1
- Red pepper 1
- Onion 3/4
Dairy & Eggs
- Low-fat Greek yogurt 250g
- Semi-skimmed milk 205ml
Extras & Condiments
- Frozen mixed berries 125g
- Honey 1.25 tsp
- Salsa 65g
- Coriander fresh
- Lime juice
- Garlic 4 cloves
- Olive oil 1.25 tbsp
- Basil fresh
- Chilli flakes pinch
- Quinoa 95g dry
- Lemon dressing 20g
- Pumpkin seeds 10g
- Cheddar reduced-fat 35g
- Vegetable stock 675ml
- Mixed herbs 1.25 tsp
- Hummus 110g
- Smoked haddock fillet 245g
- Reduced-fat cheddar 40g
- Parsley fresh
- Mango 3/4
- Mixed leaves 105g
- Lemon juice
- Bran Flakes 50g
- Curry powder 2.25 tsp
- Miso paste 1.25 tbsp
- Soy sauce 1.25 tbsp
- Pak choi 170g
- Sesame seeds 1.25 tsp
- Ginger 1.25 tsp
- Garam masala 2.75 tsp
Your 7-Day Meal Plan
Monday
1500 kcal95g protein
Breakfast302 kcal · 25g protein · 3 min
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 302 kcal, 25g protein.
Recipe
- Add the base ingredients to a bowl: Low-fat Greek yogurt 250g, Frozen mixed berries 125g, 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.
Lunch555 kcal · 25g protein · 15 min
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 555 kcal, 25g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Black beans tinned 250g, Brown rice 100g dry, Sweetcorn 75g, Salsa 65g, Coriander fresh, Lime juice.
- 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.
Dinner643 kcal · 45g protein · 20 min
King Prawn and Cherry Tomato Wholemeal Pasta
Made with king prawns, wholemeal pasta, cherry tomatoes. Ready in 20 min — 643 kcal, 45g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: King prawns 250g, Wholemeal pasta 115g dry, Cherry tomatoes 250g, Garlic 4 cloves, Olive oil 1.25 tbsp, Basil fresh, Chilli flakes pinch.
- 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
- Black beans tinned 250g
- King prawns 250g
- Salmon fillet 175g
- Tinned tuna in spring water 170g
- Red lentils 135g
- Quorn mince 270g
- Tinned chickpeas 225g
- Eggs 4
Carbs & Grains
- Brown rice 100g dry
- Wholemeal pasta 115g dry
- Wholemeal roll 1
- Wholemeal pitta 1
- White potatoes 340g
- Soba noodles 100g dry
Vegetables
- Sweetcorn 75g
- Cherry tomatoes 250g
- Baby spinach 70g
- Cucumber 60g
- Tinned tomatoes 235g
- Carrot 1
- Onion 1
- Celery 3 stalks
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 40g
- Red onion quarter
- Courgette 1
- Red pepper 1
- Onion 3/4
Dairy & Eggs
- Low-fat Greek yogurt 250g
- Semi-skimmed milk 205ml
Extras & Condiments
- Frozen mixed berries 125g
- Honey 1.25 tsp
- Salsa 65g
- Coriander fresh
- Lime juice
- Garlic 4 cloves
- Olive oil 1.25 tbsp
- Basil fresh
- Chilli flakes pinch
- Quinoa 95g dry
- Lemon dressing 20g
- Pumpkin seeds 10g
- Cheddar reduced-fat 35g
- Vegetable stock 675ml
- Mixed herbs 1.25 tsp
- Hummus 110g
- Smoked haddock fillet 245g
- Reduced-fat cheddar 40g
- Parsley fresh
- Mango 3/4
- Mixed leaves 105g
- Lemon juice
- Bran Flakes 50g
- Curry powder 2.25 tsp
- Miso paste 1.25 tbsp
- Soy sauce 1.25 tbsp
- Pak choi 170g
- Sesame seeds 1.25 tsp
- Ginger 1.25 tsp
- Garam masala 2.75 tsp
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
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