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A Tesco endurance & running plan at 2,200 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco High-Protein High-Carb Weekly Endurance Athlete Plan — 2,200 kcal
Free printable UK endurance & running meal plan for Tesco: 7 days at ~2,200 kcal/day, £40–55/week estimate, macros and shopping list.
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Current selection: Tesco High-Protein High-Carb Weekly Endurance Athlete Plan — 2,200 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
2200 kcal per person137g protein · 287g carbs per person
Breakfast486 kcal · 14g protein · 72g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 486 kcal, 14g protein, 72g carbs.
Recipe
- Add Rolled oats 70g, Chia seeds 2.25 tsp, Oat milk 230ml, Frozen mixed berries 95g, Maple syrup 1.25 tsp 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.
Lunch466 kcal · 59g protein · 42g carbs · 8 min
Chickpea and Tuna Salad
Made with tinned tuna in spring water, tinned chickpeas, cucumber. Ready in 8 min — 466 kcal, 59g protein, 42g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Tinned tuna in spring water 170g, Tinned chickpeas 175g, Cucumber 1/2, Red onion 1/2, Lemon dressing 15g.
- 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.
Dinner780 kcal · 35g protein · 133g carbs · 35 min
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 780 kcal, 35g protein, 133g carbs.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Brown rice 115g dry, Mushrooms 230g, Frozen peas 115g, Onion 1, Vegetable stock 700ml, Parmesan 25g, Garlic 2 cloves.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack212 kcal · 23g protein · 8g carbs · 5 min
Smoked Salmon on Cucumber Slices
Made with smoked salmon, cucumber. Ready in 5 min — 212 kcal, 23g protein, 8g carbs.
Recipe
- Lay out the ingredients: Smoked salmon 95g, Cucumber 1.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack256 kcal · 6g protein · 32g carbs · 1 min
Banana and Almonds
Made with banana, almonds. Ready in 1 min — 256 kcal, 6g protein, 32g carbs.
Recipe
- Lay out the ingredients: Banana 1, Almonds 25g.
- 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
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/week for 1 person from Tesco. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
Protein
- Tinned tuna in spring water 320g
- Tinned chickpeas 500g
- Smoked salmon 180g
- Firm tofu 500g
- Lean beef mince 225g
- Cod fillet 250g
- Chicken breast 270g cooked
- Chicken breast 550g
- Tuna steak 215g
- King prawns 180g
- Pork loin 190g
Carbs & Grains
- Rolled oats 380g
- Brown rice 430g dry
- Rice noodles 80g dry
- Wholemeal pasta 190g dry
- Oatcakes 5
- Wholewheat noodles 65g dry
Vegetables
- Cucumber 3 1/2
- Red onion 3/4
- Mushrooms 470g
- Frozen peas 115g
- Onion 2
- Edamame beans 80g
- Spring onion 8
- Peanuts 20g
- Peanut butter 2 tbsp
- Celery sticks 4
- Romaine lettuce leaves 5
- Tinned tomatoes 500g
- Pea protein powder 40g
- Spinach 40g
- Cherry tomatoes 9
- Asparagus 160g
- Mixed leaves 95g
- Broccoli 270g
- Parsnip 140g
- Carrot 140g
- Sweet potato 140g
- Mixed frozen veg 165g
Dairy & Eggs
- Oat milk 1450ml
- Parmesan 35g
- Cottage cheese 280g
- Low-fat crème fraîche 60g
- Coconut milk 360ml
- Tinned coconut milk light 165ml
- Skyr 80g
- Semi-skimmed milk 80ml
Fruit
- Banana 2 1/4
- Apple 2
- Mango 1/2
- Mango chunks 175g
Herbs & Spices
- Garlic 15 cloves
- Ginger 2 tsp
- Paprika 1.25 tsp
- Parsley fresh
- Chilli flakes pinch
- Coriander fresh
- Thyme 1.25 tsp
- Rosemary 1 tsp
Condiments & Oils
- Lemon dressing 15g
- Vegetable stock 700ml
- Soy sauce 6 tbsp
- Sesame oil 1 tsp
- Tamari 2 tbsp
- Green pesto 25g
- Olive oil 2 tsp
- Olive oil 1 tbsp
- Curry paste 25g
Extras
- Chia seeds 11.5 tsp
- Frozen mixed berries 460g
- Maple syrup 5.75 tsp
- Almonds 25g
- Beansprouts 100g
- Lime juice x2
- Walnuts 70g
- Lemon juice
- Reduced-fat cheddar 50g
- Chia seeds 55g
- Vanilla extract drop x2
- Dried blueberries 20g
SupermarketTesco
Cooking for1 person
Cook amount1 portions
Calorie target~2200 kcal/day per person
Weekly budget£40–55 total
Prep difficultyStandard (20–30 min/day)
Best forFuelling running and endurance training with higher-carb meals
DietAll diets
Estimated Daily Macros Per Person
Plan Details And Assumptions
Tesco Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for broad choice, easy vegetarian swaps, high-protein dairy, ready-to-eat helpers and Clubcard-style shops.
- Good when a plan needs a specific diet type because the range is usually wider than discount stores.
- Use own-brand alternatives first, then only add premium products where they solve a real convenience problem.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 2,200 kcal per day | Higher targets leave more room for training fuel, snacks and larger carbohydrate portions. |
| Supermarket | Tesco | Tesco pages can use wider choice, online availability and convenient high-protein or free-from options. |
| Budget | £40–55/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Tesco High-Protein High-Carb 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 macros and the weekly shopping list.
7-day meal plan
Monday
2200 kcal - 137g protein, 287g carbs, 50g fat, 45g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (486 kcal, 14g protein, 72g carbs, 12g fat, 15g fibre per person)
- Lunch: Chickpea and Tuna Salad (466 kcal, 59g protein, 42g carbs, 7g fat, 10g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (780 kcal, 35g protein, 133g carbs, 10g fat, 12g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (212 kcal, 23g protein, 8g carbs, 9g fat, 2g fibre per person)
- Snack: Banana and Almonds (256 kcal, 6g protein, 32g carbs, 12g fat, 6g fibre per person)
Tuesday
2200 kcal - 125g protein, 245g carbs, 78g fat, 36g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (421 kcal, 12g protein, 62g carbs, 10g fat, 13g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (614 kcal, 54g protein, 72g carbs, 11g fat, 7g fibre per person)
- Dinner: Tofu Pad Thai (758 kcal, 48g protein, 81g carbs, 28g fat, 8g fibre per person)
- Snack: Apple with Walnuts (209 kcal, 3g protein, 22g carbs, 13g fat, 5g fibre per person)
- Snack: Peanut Butter with Celery Sticks (198 kcal, 8g protein, 8g carbs, 16g fat, 3g fibre per person)
Wednesday
2200 kcal - 219g protein, 216g carbs, 46g fat, 48g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (529 kcal, 15g protein, 78g carbs, 13g fat, 16g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (358 kcal, 50g protein, 9g carbs, 10g fat, 3g fibre per person)
- Dinner: Baked Cod and Chickpea Stew (701 kcal, 73g protein, 87g carbs, 10g fat, 23g fibre per person)
- Snack: Sliced Cooked Chicken Breast (249 kcal, 47g protein, 0g carbs, 5g fat, 0g fibre per person)
- Snack: Pea Protein Green Smoothie (363 kcal, 34g protein, 42g carbs, 8g fat, 6g fibre per person)
Thursday
2200 kcal - 178g protein, 228g carbs, 56g fat, 32g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (451 kcal, 13g protein, 67g carbs, 11g fat, 14g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (679 kcal, 56g protein, 62g carbs, 19g fat, 10g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (696 kcal, 68g protein, 82g carbs, 9g fat, 5g fibre per person)
- Snack: Cottage Cheese with Cucumber (177 kcal, 20g protein, 9g carbs, 8g fat, 1g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (197 kcal, 21g protein, 8g carbs, 9g fat, 2g fibre per person)
Friday
2200 kcal - 146g protein, 248g carbs, 68g fat, 44g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (500 kcal, 14g protein, 74g carbs, 12g fat, 15g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (242 kcal, 35g protein, 24g carbs, 2g fat, 4g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (809 kcal, 73g protein, 85g carbs, 18g fat, 13g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (400 kcal, 20g protein, 39g carbs, 21g fat, 6g fibre per person)
- Snack: Apple with Walnuts (249 kcal, 4g protein, 26g carbs, 15g fat, 6g fibre per person)
Saturday
2200 kcal - 145g protein, 177g carbs, 99g fat, 38g fibre- Breakfast: Chia Seed Pudding with Mango (557 kcal, 9g protein, 22g carbs, 45g fat, 12g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (596 kcal, 51g protein, 74g carbs, 10g fat, 7g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (644 kcal, 46g protein, 64g carbs, 25g fat, 16g fibre per person)
- Snack: Walnuts and Dried Blueberries (216 kcal, 4g protein, 17g carbs, 15g fat, 3g fibre per person)
- Snack: Sliced Cooked Chicken Breast (187 kcal, 35g protein, 0g carbs, 4g fat, 0g fibre per person)
Sunday
2200 kcal - 117g protein, 207g carbs, 100g fat, 36g fibre- Breakfast: Chia Seed Pudding with Mango (479 kcal, 8g protein, 19g carbs, 39g fat, 11g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (486 kcal, 35g protein, 59g carbs, 14g fat, 7g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (846 kcal, 42g protein, 85g carbs, 37g fat, 12g fibre per person)
- Snack: Mini Protein Overnight Oats (255 kcal, 17g protein, 37g carbs, 4g fat, 5g fibre per person)
- Snack: Cottage Cheese with Cucumber (134 kcal, 15g protein, 7g carbs, 6g fat, 1g fibre per person)
Weekly shopping list
Protein
- Tinned tuna in spring water 320g
- Tinned chickpeas 500g
- Smoked salmon 180g
- Firm tofu 500g
- Lean beef mince 225g
- Cod fillet 250g
- Chicken breast 270g cooked
- Chicken breast 550g
- Tuna steak 215g
- King prawns 180g
- Pork loin 190g
Carbs & Grains
- Rolled oats 380g
- Brown rice 430g dry
- Rice noodles 80g dry
- Wholemeal pasta 190g dry
- Oatcakes 5
- Wholewheat noodles 65g dry
Vegetables
- Cucumber 3 1/2
- Red onion 3/4
- Mushrooms 470g
- Frozen peas 115g
- Onion 2
- Edamame beans 80g
- Spring onion 8
- Peanuts 20g
- Peanut butter 2 tbsp
- Celery sticks 4
- Romaine lettuce leaves 5
- Tinned tomatoes 500g
- Pea protein powder 40g
- Spinach 40g
- Cherry tomatoes 9
- Asparagus 160g
- Mixed leaves 95g
- Broccoli 270g
- Parsnip 140g
- Carrot 140g
- Sweet potato 140g
- Mixed frozen veg 165g
Dairy & Eggs
- Oat milk 1450ml
- Parmesan 35g
- Cottage cheese 280g
- Low-fat crème fraîche 60g
- Coconut milk 360ml
- Tinned coconut milk light 165ml
- Skyr 80g
- Semi-skimmed milk 80ml
Fruit
- Banana 2 1/4
- Apple 2
- Mango 1/2
- Mango chunks 175g
Herbs & Spices
- Garlic 15 cloves
- Ginger 2 tsp
- Paprika 1.25 tsp
- Parsley fresh
- Chilli flakes pinch
- Coriander fresh
- Thyme 1.25 tsp
- Rosemary 1 tsp
Condiments & Oils
- Lemon dressing 15g
- Vegetable stock 700ml
- Soy sauce 6 tbsp
- Sesame oil 1 tsp
- Tamari 2 tbsp
- Green pesto 25g
- Olive oil 2 tsp
- Olive oil 1 tbsp
- Curry paste 25g
Extras
- Chia seeds 11.5 tsp
- Frozen mixed berries 460g
- Maple syrup 5.75 tsp
- Almonds 25g
- Beansprouts 100g
- Lime juice x2
- Walnuts 70g
- Lemon juice
- Reduced-fat cheddar 50g
- Chia seeds 55g
- Vanilla extract drop x2
- Dried blueberries 20g
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)
🥦 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
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