Tesco Pescatarian Recovery Endurance Athlete 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
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 350 kcal, 16g protein.
Salmon Fillet with New Potatoes and Green Beans
Made with salmon fillet, new potatoes, green beans. Ready in 20 min — 520 kcal, 40g protein.
Smoked Haddock and Potato Bake
Made with smoked haddock fillet, white potatoes, semi-skimmed milk. Ready in 35 min — 480 kcal, 42g protein.
Banana and Almonds
Made with banana, almonds. Ready in 1 min — 250 kcal, 6g protein.
Banana and Peanut Butter on Rice Cakes
Made with banana, peanut butter, rice cakes. Ready in 3 min — 280 kcal, 8g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Tesco.
Protein
- Salmon fillet 150g
- Mackerel fillet 180g
- Eggs 2 hard-boiled
- Red lentils 120g
- King prawns 200g
- Firm tofu 180g
- Cod fillet 180g
Carbs & Grains
- Wholemeal bread 2 slices
- New potatoes 200g
- White potatoes 250g
- Rice cakes 2
- Oatcakes 4
- Brown rice 80g dry
- Wholewheat noodles 90g dry
Vegetables
- Onion 1
- Tinned tomatoes 400g
- Baby spinach 100g
- Cucumber half
- Spring onion 3
- Celery sticks 4
- Spinach 60g
- Cherry tomatoes 8
- Romaine lettuce leaves 4
Dairy & Eggs
- Semi-skimmed milk 150ml
- Peanut butter 1 tbsp
- Almond butter 1 tbsp
- Cottage cheese 100g
- Halloumi 80g
- Ricotta cheese 100g
- Butternut squash 400g
- Skyr 150g
Extras & Condiments
- Reduced-sugar baked beans 200g
- Green beans 100g
- Lemon 1
- Olive oil 1 tsp
- Smoked haddock fillet 180g
- Reduced-fat cheddar 30g
- Parsley fresh
- Banana 1
- Almonds 20g
- Cannellini beans tinned 200g
- Garlic 3 cloves
- Vegetable stock 200ml
- Basil
- Dried cranberries 20g
- Quinoa 80g dry
- Dill 1 tsp
- Mixed leaves 60g
- Mustard dressing 20g
- Watercress 40g
- Dark chocolate 70% 30g
- Light mayo 20g
- Ginger 1 tsp
- Garam masala 2 tsp
- Rye crackers 4
- Pomegranate seeds 30g
- Pak choi 150g
- Sweet chilli sauce 20g
- Soy sauce 1 tbsp
- Lime juice
- Raisins 20g
- Cumin 0.5 tsp
- Frozen berries 80g
- Honey 1 tsp
- Roasted mixed veg 150g
- Tahini 20g
- Sesame seeds 1 tsp
- Pumpkin seeds 30g
- Paprika 1 tsp
- Apple 1
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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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.