What this plan is for
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 Training Day Endurance Athlete Plan — 2,200 kcal
Fuelling running and endurance training with higher-carb meals. This 7-day plan targets 2,200 kcal/day and averages 165g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £40–55/week. Both protein and carbohydrate run high in this plan — it is built for training performance and recovery, not calorie restriction, so there is no need to trade one macro off against the other.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalEndurance & Running
Weekly cost£40–55 estimate
Daily average across the 7 days
2,192 kcal165g protein226g carbs71g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2197 kcal per person122g protein · 273g carbs per person
Breakfast430 kcal · 37g protein · 30g carbs · 15 min
Light Full English Breakfast
Made with back bacon rashers, eggs, reduced-sugar baked beans. Ready in 15 min — 430 kcal, 37g protein, 30g carbs.
Recipe
Ingredients
- 2 back bacon rashers
- 2 eggs
- 90g reduced-sugar baked beans
- 70g mushrooms
- 1 slice of wholemeal bread
- olive oil spray, as needed
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook back bacon rashers in a non-stick pan until browned and cooked through.
- Add mushrooms to the pan and cook until softened; warm the reduced-sugar baked beans gently in a small saucepan.
- Cook the eggs to your liking and toast the wholemeal bread.
- Serve everything together while hot.
Lunch467 kcal · 34g protein · 53g carbs · 15 min
Sardine and Wholemeal Pasta Salad
Made with tinned sardines, wholemeal pasta, cherry tomatoes. Ready in 15 min — 467 kcal, 34g protein, 53g carbs.
Recipe
Ingredients
- ¾ of a standard tin of sardines, drained
- 70g wholemeal pasta (dry weight)
- 9 cherry tomatoes
- 1 generous handful baby spinach (about 40g)
- 1 tbsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain and cool slightly.
- Drain sardines.
- Rinse baby spinach, then slice or chop cherry tomatoes.
- Arrange sardines, wholemeal pasta (dry weight), cherry tomatoes, baby spinach and lemon juice in a bowl.
Dinner796 kcal · 37g protein · 146g carbs · 25 min
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 796 kcal, 37g protein, 146g carbs.
Recipe
Ingredients
- 1½ standard tins of mixed beans, drained
- 1 standard tin of tomatoes
- 1 onion
- 1 red pepper
- 1 tsp chilli powder
- 1 tsp cumin
- 70g brown rice (dry weight)
Method
- Peel and chop onion, tomatoes and red pepper into even pieces. Drain and rinse mixed beans.
- Heat a large pan over medium heat and soften onion, tomatoes and red pepper for 5-7 minutes.
- Stir in chilli powder and cumin, then add mixed beans and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack331 kcal · 7g protein · 37g carbs · 2 min
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 331 kcal, 7g protein, 37g carbs.
Recipe
Ingredients
- 4 oat biscuits
- 1 tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Check the label for: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion oat biscuits as needed.
- Combine oat biscuits and peanut butter in a bowl or lidded container.
Snack173 kcal · 7g protein · 7g carbs · 3 min
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks. Ready in 3 min — 173 kcal, 7g protein, 7g carbs.
Recipe
Ingredients
- 1¾ tbsp peanut butter
- 4 celery sticks
Allergens in this meal: Celery, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion celery sticks as needed.
- Combine peanut butter and celery sticks in a bowl or lidded container.
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.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 9 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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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 Training Day 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
2197 kcal - 122g protein, 273g carbs, 67g fat, 55g fibre- Breakfast: Light Full English Breakfast (430 kcal, 37g protein, 30g carbs, 18g fat, 7g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (467 kcal, 34g protein, 53g carbs, 12g fat, 8g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (796 kcal, 37g protein, 146g carbs, 6g fat, 34g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (331 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
- Snack: Peanut Butter with Celery Sticks (173 kcal, 7g protein, 7g carbs, 14g fat, 3g fibre per person)
Tuesday
2165 kcal - 162g protein, 233g carbs, 68g fat, 39g fibre- Breakfast: Light Full English Breakfast (484 kcal, 42g protein, 33g carbs, 20g fat, 8g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (720 kcal, 51g protein, 77g carbs, 21g fat, 5g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (473 kcal, 47g protein, 59g carbs, 7g fat, 10g fibre per person)
- Snack: Roasted Spiced Chickpeas (311 kcal, 17g protein, 40g carbs, 11g fat, 11g fibre per person)
- Snack: Apple and Peanut Butter (177 kcal, 5g protein, 24g carbs, 9g fat, 5g fibre per person)
Wednesday
2178 kcal - 227g protein, 192g carbs, 61g fat, 27g fibre- Breakfast: Light Full English Breakfast (526 kcal, 46g protein, 34g carbs, 23g fat, 8g fibre per person)
- Lunch: Tuna Niçoise Salad (512 kcal, 56g protein, 41g carbs, 15g fat, 8g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (678 kcal, 69g protein, 78g carbs, 11g fat, 8g fibre per person)
- Snack: Chocolate Protein Shake (287 kcal, 39g protein, 19g carbs, 8g fat, 1g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (175 kcal, 17g protein, 20g carbs, 4g fat, 2g fibre per person)
Thursday
2197 kcal - 115g protein, 233g carbs, 89g fat, 44g fibre- Breakfast: Light Full English Breakfast (402 kcal, 35g protein, 25g carbs, 18g fat, 6g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (438 kcal, 32g protein, 50g carbs, 11g fat, 8g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (941 kcal, 39g protein, 135g carbs, 30g fat, 24g fibre per person)
- Snack: Almonds and Dried Cranberries (174 kcal, 4g protein, 14g carbs, 11g fat, 2g fibre per person)
- Snack: Dark Chocolate and Almonds (242 kcal, 5g protein, 9g carbs, 19g fat, 4g fibre per person)
Friday
2200 kcal - 141g protein, 203g carbs, 94g fat, 28g fibre- Breakfast: Light Full English Breakfast (360 kcal, 31g protein, 24g carbs, 15g fat, 6g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (466 kcal, 41g protein, 55g carbs, 9g fat, 5g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (789 kcal, 40g protein, 80g carbs, 35g fat, 11g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (252 kcal, 13g protein, 25g carbs, 13g fat, 3g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (333 kcal, 16g protein, 19g carbs, 22g fat, 3g fibre per person)
Saturday
2186 kcal - 201g protein, 202g carbs, 68g fat, 33g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (588 kcal, 55g protein, 53g carbs, 18g fat, 9g fibre per person)
- Lunch: Tuna Niçoise Salad (489 kcal, 54g protein, 39g carbs, 14g fat, 8g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (644 kcal, 51g protein, 71g carbs, 21g fat, 11g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (273 kcal, 20g protein, 32g carbs, 7g fat, 3g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (192 kcal, 21g protein, 7g carbs, 8g fat, 2g fibre per person)
Sunday
2219 kcal - 188g protein, 248g carbs, 50g fat, 44g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (505 kcal, 47g protein, 45g carbs, 15g fat, 7g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (417 kcal, 42g protein, 44g carbs, 9g fat, 6g fibre per person)
- Dinner: Lentil and Turkey Sausage Casserole (796 kcal, 58g protein, 88g carbs, 21g fat, 20g fibre per person)
- Snack: Tuna on Rye Crackers (213 kcal, 22g protein, 28g carbs, 1g fat, 6g fibre per person)
- Snack: Mini Protein Overnight Oats (288 kcal, 19g protein, 43g carbs, 4g fat, 5g fibre per person)
Weekly shopping list
Protein
- Back bacon 10 rashers
- Eggs 15
- Tinned sardines 210g
- Chicken breast 360g
- Cod fillet 220g
- Tinned chickpeas 625g
- Tinned tuna in spring water 500g
- Whey protein powder 85g
- Firm tofu 160g
- Smoked mackerel fillet 65g
- Pork tenderloin 220g
- Smoked salmon 85g
- Turkey 4 sausages
- Red lentils 95g
Carbs & Grains
- Wholemeal bread 5 slices
- Wholemeal pasta 140g
- Brown rice 350g
- Oat 4 biscuits
- New potatoes 600g
- White potatoes 280g
- Wholemeal flour 100g
- Low-sugar granola 35g
- Rolled oats 40g
Vegetables
- Mushrooms 380g
- Cherry tomatoes 2 x 300g packs (587g required)
- Baby spinach 250g
- Tinned tomatoes 3 x 400g tins (880g required)
- Onion 4
- Red pepper 1
- Celery 4 sticks
- Celery 2 stalks
- Mixed peppers 160g
- Green beans 340g
- Edamame beans 65g
- Spring onion 2
- mixed veg 160g
- Sweet potato 400g
- Cucumber 1 (300g required)
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (594ml required)
- Low-fat Greek yogurt 525g
- Coconut milk light 1 x 400ml tin (316ml required)
- Light cream cheese 15g
- Oat milk 1 x 1L carton (197ml required)
- Skyr 95g
Fruit
- Apple 2
- berries 190g
- Banana 1
Herbs & Spices
- Chilli powder 1 tsp
- Cumin 1.5 tsp
- Garlic 4 cloves
- Parsley, optional to taste x2
- Smoked paprika 1.25 tsp
- Rosemary 1.25 tsp
- Garlic powder 1 tsp
- Paprika 1 tsp
Condiments & Oils
- Olive oil spray, optional light coating x5
- Peanut butter 60g
- Olive oil 3.25 tbsp
- Honey 2.25 tsp
- Curry paste 50g
- Soy sauce 2.25 tsp
- Sesame oil 0.75 tsp
Tins & Jars
- Reduced-sugar baked beans 470g
- Mixed beans 360g
Extras
- Lemon juice 2.5 tbsp
- Lemon 1
- Olives 1 x 300g jar (87g required)
- Smoked haddock fillet 210g
- Reduced-fat cheddar 65g
- Almonds 40g
- Dried cranberries 16g
- Dark chocolate 70% 25g
- Oatcakes 6
- Rye 4 crackers
Shopping This Plan At Tesco
The largest UK grocer. Widest range of the mainstream stores, with Clubcard pricing doing much of the value work.
Value rangeStockwell & Co (cupboard staples: tins, cereals, tea, baking)
Loyalty pricingClubcard Prices
What Tesco is good for here
- Deepest own-brand range across price tiers, so most recipes can be built up or down in cost.
- Strong free-from and speciality shelves for gluten-free, dairy-free and vegan weeks.
- Clubcard Prices frequently cover chicken, mince and dairy — the high-cost items in a protein-led plan.
Worth knowing before you shop
- Non-Clubcard prices are noticeably higher; the card is effectively required to hit the budget estimate.
- The Stockwell & Co economy tier has been shrinking, so some value lines have moved up a tier.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Switch to Tesco's value range across the board rather than mid-tier lines
- 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)
💪 Increase protein
- Add a post-workout combination of fast carbs and protein (banana and whey, or chocolate milk) after harder sessions
- Use an extra portion of chicken, fish or tofu on higher-training days rather than cutting carbs to make room
- Greek yogurt with fruit and granola covers both protein and carb needs in one snack
🥦 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. Clubcard Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 165g of protein per day across the week, based on the meals actually selected — well above general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic endurance & running plan?
Plenty of endurance & running plans share the same 2,200 kcal target — the difference here is that both protein and carbs are set high together, rather than trading one off against the other.
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 all 7 days at 2,200 kcal/day, the Tesco shopping list, and your chosen household portion sizes.
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. Recipes are rated Standard (20–30 min/day) and use ingredients available at Tesco — no specialist equipment or advanced technique is needed.
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