What this plan is for
A Tesco endurance & running plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Pescatarian Recovery Endurance Athlete Plan — 2,000 kcal
Fuelling running and endurance training with higher-carb meals. This 7-day plan targets 2,000 kcal/day and averages 123g 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
1,998 kcal123g protein231g carbs66g fat33g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2001 kcal per person110g protein · 233g carbs per person
Breakfast449 kcal · 10g protein · 54g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 449 kcal, 10g protein, 54g carbs.
Recipe
Ingredients
- 60g quinoa
- 175ml light coconut milk
- 70g mango chunks
- ½ tsp cinnamon
- 1 tsp maple syrup
Method
- Put light coconut milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with quinoa, mango chunks, cinnamon and maple syrup.
Lunch365 kcal · 34g protein · 48g carbs · 25 min
Baked Cod with Sweet Potato Wedges
Made with cod fillet, sweet potato, olive oil. Ready in 25 min — 365 kcal, 34g protein, 48g carbs.
Recipe
Ingredients
- 175g cod fillet
- 1 medium sweet potato
- 1 tsp olive oil
- 1 tsp paprika
- 1 lemon
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned.
- Meanwhile, bake the cod fillet for 12-18 minutes, until cooked through and it flakes or slices easily.
- Serve the medium sweet potato with cod fillet, lemon, olive oil and paprika, then season to taste.
Dinner693 kcal · 43g protein · 60g carbs · 25 min
Baked Salmon, Sweet Potato Wedges and Broccoli
Made with salmon fillet, sweet potato, broccoli. Ready in 25 min — 693 kcal, 43g protein, 60g carbs.
Recipe
Ingredients
- 175g salmon fillet
- 1 medium sweet potato
- ½ small head of broccoli (about 175g)
- 1 tbsp olive oil
- 1 lemon
- 1 tsp dill
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned.
- Meanwhile, bake the salmon fillet for 12-18 minutes, until cooked through and it flakes or slices easily. Add small head of broccoli and cook until tender.
- Serve the medium sweet potato with salmon fillet, small head of broccoli, lemon, olive oil and dill, then season to taste.
Snack239 kcal · 17g protein · 28g carbs · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 239 kcal, 17g protein, 28g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 30g low-sugar granola
- 1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt and low-sugar granola in a bowl.
- Top with honey.
- Eat straight away, or cover and chill for later the same day.
Snack255 kcal · 6g protein · 43g carbs · 3 min
Banana and Peanut Butter on Rice Cakes
Made with banana, peanut butter, rice cakes. Ready in 3 min — 255 kcal, 6g protein, 43g carbs.
Recipe
Ingredients
- 1 banana
- 1 tbsp peanut butter
- 2 rice cakes
Allergens in this meal: Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Top rice cakes with banana and peanut butter and serve.
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 2,000 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| 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 Pescatarian Recovery Endurance Athlete Plan — 2,000 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
2001 kcal - 110g protein, 233g carbs, 77g fat, 35g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (449 kcal, 10g protein, 54g carbs, 20g fat, 7g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (365 kcal, 34g protein, 48g carbs, 7g fat, 8g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (693 kcal, 43g protein, 60g carbs, 36g fat, 13g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (239 kcal, 17g protein, 28g carbs, 6g fat, 3g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (255 kcal, 6g protein, 43g carbs, 8g fat, 4g fibre per person)
Tuesday
2001 kcal - 161g protein, 234g carbs, 46g fat, 30g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (460 kcal, 11g protein, 55g carbs, 20g fat, 7g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (396 kcal, 44g protein, 50g carbs, 3g fat, 5g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (588 kcal, 59g protein, 69g carbs, 9g fat, 7g fibre per person)
- Snack: Pea Protein Green Smoothie (279 kcal, 26g protein, 32g carbs, 6g fat, 5g fibre per person)
- Snack: Sardines on Rye Crackers (278 kcal, 21g protein, 28g carbs, 8g fat, 6g fibre per person)
Wednesday
1997 kcal - 105g protein, 206g carbs, 83g fat, 27g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (409 kcal, 10g protein, 49g carbs, 18g fat, 6g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (377 kcal, 22g protein, 32g carbs, 17g fat, 4g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (875 kcal, 44g protein, 88g carbs, 39g fat, 13g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (121 kcal, 13g protein, 12g carbs, 3g fat, 2g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (215 kcal, 16g protein, 25g carbs, 6g fat, 2g fibre per person)
Thursday
1999 kcal - 127g protein, 240g carbs, 61g fat, 38g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (442 kcal, 10g protein, 53g carbs, 20g fat, 7g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (654 kcal, 25g protein, 84g carbs, 27g fat, 14g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (424 kcal, 46g protein, 44g carbs, 8g fat, 6g fibre per person)
- Snack: Tuna on Rye Crackers (213 kcal, 22g protein, 28g carbs, 1g fat, 6g fibre per person)
- Snack: Pea Protein Green Smoothie (266 kcal, 24g protein, 31g carbs, 5g fat, 5g fibre per person)
Friday
1989 kcal - 116g protein, 232g carbs, 68g fat, 31g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (467 kcal, 11g protein, 56g carbs, 21g fat, 7g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (658 kcal, 25g protein, 84g carbs, 27g fat, 15g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (623 kcal, 61g protein, 73g carbs, 8g fat, 5g fibre per person)
- Snack: Almond Butter with Celery Sticks (102 kcal, 4g protein, 5g carbs, 9g fat, 2g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (139 kcal, 15g protein, 14g carbs, 3g fat, 2g fibre per person)
Saturday
2000 kcal - 121g protein, 235g carbs, 66g fat, 40g fibre- Breakfast: Overnight Oats with Banana (515 kcal, 19g protein, 90g carbs, 9g fat, 11g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (518 kcal, 36g protein, 44g carbs, 24g fat, 7g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (498 kcal, 32g protein, 58g carbs, 14g fat, 13g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (240 kcal, 10g protein, 13g carbs, 18g fat, 3g fibre per person)
- Snack: Tuna on Rye Crackers (229 kcal, 24g protein, 30g carbs, 1g fat, 6g fibre per person)
Sunday
1997 kcal - 118g protein, 238g carbs, 63g fat, 29g fibre- Breakfast: Overnight Oats with Banana (428 kcal, 16g protein, 73g carbs, 7g fat, 9g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (502 kcal, 27g protein, 63g carbs, 15g fat, 4g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (607 kcal, 54g protein, 76g carbs, 9g fat, 11g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (369 kcal, 18g protein, 22g carbs, 24g fat, 3g fibre per person)
- Snack: Almond Butter with Celery Sticks (91 kcal, 3g protein, 4g carbs, 8g fat, 2g fibre per person)
Weekly shopping list
Protein
- Cod fillet 170g
- Salmon fillet 320g
- Tinned tuna in spring water 420g
- Pea protein powder 60g
- Tinned sardines in spring water 90g
- Eggs 5
- Firm tofu 170g
- Tinned chickpeas 85g
- Falafel 8
- Tinned tuna 140g
- Tuna steak 200g
- Tinned mackerel in brine 110g
- Smoked mackerel fillet 70g
Carbs & Grains
- Quinoa 280g
- Low-sugar granola 55g
- Rice 2 cakes
- Baking potato 200g
- White potatoes 240g
- Wholemeal bread 4 slices
- Brown rice 230g
- Wholemeal 2 pittas
- Rolled oats 150g
- New potatoes 200g
- Wholemeal pasta 85g
Vegetables
- Sweet potato 575g
- Broccoli 190g
- Onion 1
- Spinach 60g
- Watercress 25g
- mixed veg 170g
- Mixed leaves 140g
- Tomato 2
- Cucumber 1 (188g required)
- Spring onion 2
- Asparagus 150g
- Celery 7 sticks
- Green beans 100g
- Red onion 1
- Tinned tomatoes 1 x 400g tin (169g required)
Dairy & Eggs
- Coconut milk light 3 x 400ml tins (1091ml required)
- Low-fat Greek yogurt 575g
- Semi-skimmed milk 1 x 1L carton (509ml required)
- Oat milk 1 x 1L carton (468ml required)
- Light cream cheese 17g
Fruit
- Mango chunks 370g
- Banana 4
- mixed berries 150g
Herbs & Spices
- Cinnamon 2.5 tsp
- Paprika 1 tsp
- Dill 1 tsp
- Parsley, optional to taste
Condiments & Oils
- Olive oil 2 tbsp
- Honey 1.25 tbsp
- Peanut butter 16g
- Light mayo 17g
- Mustard 1 tsp
- Curry paste 25g
- Hummus 80g
- Lemon dressing 30g
- Soy sauce 1 tbsp
- Almond butter 2 tbsp
Tins & Jars
- Reduced-sugar baked beans 200g
Extras
- Maple syrup 1.75 tbsp
- Lemon 3
- Sweetcorn 150g
- Smoked haddock fillet 180g
- Reduced-fat cheddar 55g
- Rye 12 crackers
- Lemon juice 2.75 tsp
- Lemon juice, optional to taste
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Oatcakes 3
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.
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
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
💪 Increase protein
- Add a post-workout combination of fast carbs and protein (banana and whey, or chocolate milk) after harder sessions
- Greek yogurt with fruit and granola covers both protein and carb needs in one snack
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
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 123g of protein per day across the week, based on the meals actually selected — in line with 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 2,000 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 2,000 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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Tesco.
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