Tesco Pescatarian Endurance Plan — 2,000 kcal
Free 7-day Pescatarian endurance & running meal plan for Tesco. Targets ~2000 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Poached Eggs with Smoked Salmon on Toast
Made with eggs, smoked salmon, wholemeal bread. Ready in 12 min — 420 kcal, 34g protein.
Tiger Prawn and Mango Salad
Made with king prawns, mango half, mixed leaves. Ready in 10 min — 340 kcal, 28g protein.
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 470 kcal, 18g protein.
Dark Chocolate and Almonds
Made with dark chocolate, almonds. Ready in 1 min — 260 kcal, 6g protein.
Almond Butter with Celery Sticks
Made with almond butter, celery sticks. Ready in 3 min — 160 kcal, 5g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Tesco.
Protein
- Eggs 2
- Smoked salmon 100g
- King prawns 150g
- Tinned chickpeas 200g
- Salmon fillet 150g
- Quorn mince 200g
- Firm tofu 200g
- Beef tomato 1
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 100g dry
- Rice cakes 3
- New potatoes 200g
- White potatoes 250g
- Oatcakes 3
Vegetables
- Red onion quarter
- Mushrooms 200g
- Frozen peas 100g
- Onion 1
- Celery sticks 4
- Baby spinach 100g
- Spring onion 2
- Courgette 1
- Cherry tomatoes 200g
- Sweetcorn 100g
- Romaine lettuce leaves 4
- Cucumber half
Dairy & Eggs
- Almond butter 1 tbsp
- Cottage cheese 100g
- Peanut butter 1 tbsp
- Skyr 150g
- Semi-skimmed milk 150ml
- Ricotta 100g
Extras & Condiments
- Lemon juice 1 tsp
- Mango half
- Mixed leaves 80g
- Lime juice
- Chilli flakes pinch
- Coriander fresh
- Vegetable stock 600ml
- Parmesan 20g
- Garlic 2 cloves
- Dark chocolate 70% 30g
- Almonds 20g
- Curry powder 2 tsp
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Rye crackers 4
- Olive oil 1 tsp
- Basil fresh
- Raisins 20g
- Cumin 0.5 tsp
- Cheddar reduced-fat 30g
- Light mayo 15g
- Pumpkin seeds 30g
- Green beans 100g
- Apple 1
- Turmeric 0.5 tsp
- Cannellini beans tinned 200g
- Reduced-fat cheddar 30g
- Parsley fresh
- Walnuts 20g
- Quinoa 80g dry
- Dill 1 tsp
- Balsamic glaze 1 tsp
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 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.
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.