Tesco Pescatarian Balanced Plate Weekly Endurance Athlete Plan — 2,000 kcal

Free printable pescatarian UK endurance & running meal plan for Tesco: 7 days at ~2,000 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketTesco
Calorie target~2000 kcal/day
Weekly budget£40–55
Prep difficultyStandard (20–30 min/day)
Best forFuelling running and endurance training with higher-carb meals
DietPescatarian

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forFuelling running and endurance training with higher-carb meals
Calories~2000 kcal/day
Budget£40–55/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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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 Balanced Plate Weekly Endurance Athlete Plan — 2,000 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: ~2000 kcal/dayBudget: £40–55Diet: Pescatarian

7-day meal plan

Monday

2000 kcal - 85g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (386 kcal, 12g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (458 kcal, 17g protein)
  • Dinner: Tofu Pad Thai (578 kcal, 31g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (301 kcal, 17g protein)
  • Snack: Almonds and Dried Cranberries (277 kcal, 8g protein)

Tuesday

2000 kcal - 86g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (413 kcal, 13g protein)
  • Lunch: Tiger Prawn and Mango Salad (439 kcal, 36g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (606 kcal, 23g protein)
  • Snack: Dark Chocolate and Almonds (336 kcal, 8g protein)
  • Snack: Almond Butter with Celery Sticks (206 kcal, 6g protein)

Wednesday

2000 kcal - 105g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (410 kcal, 13g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (577 kcal, 23g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (551 kcal, 23g protein)
  • Snack: Rice Cakes with Cottage Cheese (218 kcal, 18g protein)
  • Snack: Tuna on Rye Crackers (244 kcal, 28g protein)

Thursday

2000 kcal - 106g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (383 kcal, 12g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (431 kcal, 29g protein)
  • Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (611 kcal, 43g protein)
  • Snack: Mixed Nuts and Dried Fruit (335 kcal, 10g protein)
  • Snack: Roasted Spiced Chickpeas (240 kcal, 12g protein)

Friday

2000 kcal - 126g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (397 kcal, 12g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (472 kcal, 35g protein)
  • Dinner: Tuna and Sweetcorn Pasta Bake (646 kcal, 47g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (199 kcal, 22g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (286 kcal, 10g protein)

Saturday

2000 kcal - 149g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (402 kcal, 31g protein)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (616 kcal, 47g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (544 kcal, 40g protein)
  • Snack: Apple and Peanut Butter (260 kcal, 7g protein)
  • Snack: Skyr High-Protein Yogurt (178 kcal, 24g protein)

Sunday

2000 kcal - 145g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (459 kcal, 35g protein)
  • Lunch: Cannellini Bean and Tomato Soup (432 kcal, 22g protein)
  • Dinner: Smoked Haddock and Potato Bake (649 kcal, 57g protein)
  • Snack: Cottage Cheese with Cucumber (176 kcal, 24g protein)
  • Snack: Apple with Walnuts (284 kcal, 7g protein)

Weekly shopping list

Protein

  • Firm tofu 240g
  • King prawns 195g
  • Tinned chickpeas 260g
  • Eggs 4
  • Tinned tuna in spring water 105g
  • Salmon fillet 180g
  • Quorn mince 235g

Carbs & Grains

  • Wholemeal pitta 1
  • Rice noodles 95g dry
  • Oatcakes 5
  • Brown rice 130g dry
  • Rice cakes 4
  • Wholemeal pasta 110g dry
  • New potatoes 235g
  • White potatoes 340g

Vegetables

  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 35g
  • Spring onion 4
  • Peanuts 25g
  • Red onion quarter
  • Mushrooms 260g
  • Frozen peas 130g
  • Onion 1
  • Celery sticks 5
  • Baby spinach 130g
  • Tinned tomatoes 260g
  • Courgette 1
  • Red pepper 1
  • Onion half
  • Cherry tomatoes 240g
  • Sweetcorn 125g
  • Romaine lettuce leaves 5
  • Cucumber 3/4

Dairy & Eggs

  • Semi-skimmed milk 240ml
  • Almond butter 1.25 tbsp
  • Cottage cheese 130g
  • Skyr 235g
  • Peanut butter 1.25 tbsp

Extras & Condiments

  • Bran Flakes 55g
  • Frozen mixed berries 95g
  • Honey 1.25 tsp
  • Hummus 95g
  • Beansprouts 120g
  • Tamari 2.5 tbsp
  • Lime juice
  • Reduced-fat cheddar 50g
  • Almonds 30g
  • Dried cranberries 25g
  • Mango 3/4
  • Mixed leaves 105g
  • Chilli flakes pinch
  • Coriander fresh
  • Vegetable stock 775ml
  • Parmesan 25g
  • Garlic 3 cloves
  • Dark chocolate 70% 40g
  • Curry powder 2.5 tsp
  • Frozen mixed veg 260g
  • Soy sauce 2.5 tbsp
  • Sesame oil 1.25 tsp
  • Rye crackers 5
  • Lemon juice 1.25 tsp
  • Olive oil 1.25 tsp
  • Basil fresh
  • Mixed nuts 35g
  • Raisins 25g
  • Smoked paprika 1.25 tsp
  • Cumin 0.5 tsp
  • Mixed herbs 1.25 tsp
  • Cheddar reduced-fat 35g
  • Light mayo 20g
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Walnuts 25g
  • Banana 1
  • Green beans 120g
  • Lemon 1
  • Apple 1
  • Cannellini beans tinned 270g
  • Basil
  • Smoked haddock fillet 245g
  • Parsley fresh

Your 7-Day Meal Plan

Monday

2000 kcal85g protein
Breakfast386 kcal · 12g protein · 3 min

Bran Flakes with Semi-Skimmed Milk and Berries

Made with bran flakes, semi-skimmed milk, frozen mixed berries. Ready in 3 min — 386 kcal, 12g protein.

Recipe
  1. Add the base ingredients to a bowl: Bran Flakes 55g, Semi-skimmed milk 240ml, Frozen mixed berries 95g, Honey 1.25 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch458 kcal · 17g protein · 10 min

Hummus and Roasted Vegetable Pitta

Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 458 kcal, 17g protein.

Recipe
  1. Lay out the ingredients: Hummus 95g, Wholemeal pitta 1, Courgette 1 roasted, Red pepper 1 roasted, Spinach 35g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Dinner578 kcal · 31g protein · 20 min

Tofu Pad Thai

Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 578 kcal, 31g protein.

Recipe
  1. Prepare the ingredients: Firm tofu 240g, Rice noodles 95g dry, Beansprouts 120g, Spring onion 4, Tamari 2.5 tbsp, Lime juice, Peanuts 25g.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack301 kcal · 17g protein · 3 min

Reduced-Fat Cheddar on Oatcakes

Made with reduced-fat cheddar, oatcakes. Ready in 3 min — 301 kcal, 17g protein.

Recipe
  1. Lay out the ingredients: Reduced-fat cheddar 50g, Oatcakes 5.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack277 kcal · 8g protein · 1 min

Almonds and Dried Cranberries

Made with almonds, dried cranberries. Ready in 1 min — 277 kcal, 8g protein.

Recipe
  1. Lay out the ingredients: Almonds 30g, Dried cranberries 25g.
  2. Drain, slice, or portion anything that needs preparing.
  3. 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

  • Firm tofu 240g
  • King prawns 195g
  • Tinned chickpeas 260g
  • Eggs 4
  • Tinned tuna in spring water 105g
  • Salmon fillet 180g
  • Quorn mince 235g

Carbs & Grains

  • Wholemeal pitta 1
  • Rice noodles 95g dry
  • Oatcakes 5
  • Brown rice 130g dry
  • Rice cakes 4
  • Wholemeal pasta 110g dry
  • New potatoes 235g
  • White potatoes 340g

Vegetables

  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 35g
  • Spring onion 4
  • Peanuts 25g
  • Red onion quarter
  • Mushrooms 260g
  • Frozen peas 130g
  • Onion 1
  • Celery sticks 5
  • Baby spinach 130g
  • Tinned tomatoes 260g
  • Courgette 1
  • Red pepper 1
  • Onion half
  • Cherry tomatoes 240g
  • Sweetcorn 125g
  • Romaine lettuce leaves 5
  • Cucumber 3/4

Dairy & Eggs

  • Semi-skimmed milk 240ml
  • Almond butter 1.25 tbsp
  • Cottage cheese 130g
  • Skyr 235g
  • Peanut butter 1.25 tbsp

Extras & Condiments

  • Bran Flakes 55g
  • Frozen mixed berries 95g
  • Honey 1.25 tsp
  • Hummus 95g
  • Beansprouts 120g
  • Tamari 2.5 tbsp
  • Lime juice
  • Reduced-fat cheddar 50g
  • Almonds 30g
  • Dried cranberries 25g
  • Mango 3/4
  • Mixed leaves 105g
  • Chilli flakes pinch
  • Coriander fresh
  • Vegetable stock 775ml
  • Parmesan 25g
  • Garlic 3 cloves
  • Dark chocolate 70% 40g
  • Curry powder 2.5 tsp
  • Frozen mixed veg 260g
  • Soy sauce 2.5 tbsp
  • Sesame oil 1.25 tsp
  • Rye crackers 5
  • Lemon juice 1.25 tsp
  • Olive oil 1.25 tsp
  • Basil fresh
  • Mixed nuts 35g
  • Raisins 25g
  • Smoked paprika 1.25 tsp
  • Cumin 0.5 tsp
  • Mixed herbs 1.25 tsp
  • Cheddar reduced-fat 35g
  • Light mayo 20g
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Walnuts 25g
  • Banana 1
  • Green beans 120g
  • Lemon 1
  • Apple 1
  • Cannellini beans tinned 270g
  • Basil
  • Smoked haddock fillet 245g
  • Parsley fresh

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

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.

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 pescatarian eaters?

Yes. Every meal in this plan is pescatarian, using ingredients readily available from Tesco.

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