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 Balanced Plate Weekly Endurance Athlete Plan — 2,200 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: ~2200 kcal/dayBudget: £40–55Diet: All diets
7-day meal plan
Monday
2200 kcal - 175g protein
Breakfast: Egg White Omelette with Peppers (322 kcal, 42g protein)
Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (561 kcal, 25g protein)
Dinner: Chicken Fajita Bowl with Brown Rice (743 kcal, 67g protein)
Snack: Mini Protein Overnight Oats (322 kcal, 31g protein)
Snack: Peanut Butter with Celery Sticks (252 kcal, 10g protein)
Tuesday
2200 kcal - 206g protein
Breakfast: Egg White Omelette with Peppers (340 kcal, 44g protein)
Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
Serve with the listed bread, vegetables, or toppings.
Lunch561 kcal · 25g protein · 15 min
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 561 kcal, 25g protein.
Recipe
Prep the listed ingredients: Red lentils 140g, Carrot 1, Onion 1, Celery 3 stalks, Wholemeal roll 1, Vegetable stock 700ml.
Cook the protein and firmer vegetables in a pan for 5-8 minutes.
Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner743 kcal · 67g protein · 20 min
Chicken Fajita Bowl with Brown Rice
Made with chicken breast, mixed peppers, onion. Ready in 20 min — 743 kcal, 67g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Chicken breast 280g, Mixed peppers 280g, Onion 1, Fajita spice 2.75 tsp, Brown rice 110g dry, Low-fat Greek yogurt 40g.
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.
Snack322 kcal · 31g protein · 5 min
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 322 kcal, 31g protein.
Recipe
Add Rolled oats 55g, Skyr 140g, Semi-skimmed milk 140ml, Banana 3/4 to a lidded container.
Stir well, cover, and chill for at least 4 hours or overnight.
Stir again before eating and add a splash of milk if it is too thick.
Snack252 kcal · 10g protein · 3 min
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks. Ready in 3 min — 252 kcal, 10g protein.
Recipe
Lay out the ingredients: Peanut butter 2.75 tbsp, Celery sticks 6.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Tesco.
Protein
Egg whites 8
Red lentils 140g
Chicken breast 280g
Cod fillet 270g
Firm tofu 300g
Lean beef jerky 60g
Turkey breast slices 120g
Salmon fillet 270g
Eggs 3
King prawns 235g
Turkey mince lean 310g
Lean beef strips 210g
Silken tofu 200g
Tinned tuna in spring water 105g
Carbs & Grains
Wholemeal roll 1
Brown rice 110g dry
Rolled oats 55g
Brown rice 125g cooked
Wholemeal bread 3 slices
Wholemeal flour 60g
Soba noodles 105g dry
White potatoes 330g
Vegetables
Mixed peppers 140g
Onion 3/4
Carrot 1
Onion 1
Celery 3 stalks
Celery sticks 6
Sweet potato 300g
Broccoli 300g
Spring onion 3
Cucumber slices 6
Tinned tomatoes 600g
Red onion half
Frozen edamame beans 235g
Romaine lettuce leaves 6
Edamame beans 130g
Dairy & Eggs
Low-fat Greek yogurt 40g
Skyr 140g
Semi-skimmed milk 140ml
Peanut butter 2.75 tbsp
Light cream cheese 45g
Oat milk 120ml
Extras & Condiments
Olive oil spray
Mixed herbs 1.5 tsp
Vegetable stock 700ml
Fajita spice 2.75 tsp
Banana 3/4
Olive oil 1.5 tsp
Paprika 1.5 tsp
Lemon 1
Teriyaki sauce 60g
Sesame seeds 1.5 tsp
Cannellini beans tinned 300g
Garlic 4 cloves
Basil
Dill 1.5 tsp
Whey protein powder 45g
Mango 3/4
Mixed leaves 125g
Lime juice
Chilli flakes pinch
Coriander fresh
Sea salt pinch
Reduced-sugar baked beans 310g
Light mayo 25g
Lemon juice
Frozen berries 70g
Frozen stir-fry veg 175g
Soy sauce 2.25 tbsp
Sesame oil 1.25 tsp
Miso paste 1.25 tbsp
Pak choi 175g
Honey 1.25 tsp
Smoked haddock fillet 235g
Reduced-fat cheddar 40g
Parsley fresh
Rye crackers 5
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.
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)
🥦 Make it vegetarian
Replace chicken with Quorn fillets or diced firm tofu
Swap beef mince for tinned green lentils or plant-based mince
Use halloumi or feta instead of meat in lunch salads
Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this endurance & running 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 endurance & running 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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
