Tesco Training Day Gym Beginner Plan — 1,800 kcal
Free 7-day gym beginner meal plan for Tesco. Targets ~1800 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
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 280 kcal, 9g protein.
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 400 kcal, 18g protein.
Lean Beef Stir-Fry with Brown Rice and Frozen Veg
Made with lean beef strips, brown rice, frozen stir-fry veg. Ready in 20 min — 590 kcal, 46g protein.
Chocolate Protein Shake
Made with whey protein powder, semi-skimmed milk. Ready in 3 min — 200 kcal, 35g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Tesco.
Protein
- Red lentils 100g
- Lean beef strips 200g
- Cod fillet 180g
- Salmon fillet 180g
- Firm tofu 200g
- King prawns 150g
- Beef stock 300ml
- Eggs 2
- Chicken breast 180g
- Turkey mince lean 200g
- Silken tofu 150g
Carbs & Grains
- Wholemeal roll 1
- Brown rice 90g dry
- Rolled oats 40g
- Rice noodles 80g dry
Vegetables
- Carrot 1
- Onion 1
- Celery 2 stalks
- Sweet potato 200g
- Baby spinach 100g
- Tinned tomatoes 400g
- Spring onion 3
- Peanuts 20g
- Mushrooms 80g
- Romaine lettuce leaves 4
- Edamame beans 100g
Dairy & Eggs
- Coconut milk 200ml
- Semi-skimmed milk 300ml
- Skyr 100g
Extras & Condiments
- Chia seeds 30g
- Mango chunks 100g
- Vanilla extract drop
- Vegetable stock 500ml
- Frozen stir-fry veg 200g
- Soy sauce 2 tbsp
- Garlic 2 cloves
- Ginger 1 tsp
- Whey protein powder 30g
- Olive oil 1 tsp
- Paprika 1 tsp
- Lemon 1
- Banana half
- Cannellini beans tinned 200g
- Basil
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Mixed leaves 80g
- Chilli flakes pinch
- Coriander fresh
- Sea salt pinch
- Back bacon rashers 2
- Reduced-sugar baked beans 100g
- Sesame oil 1 tsp
- Light mayo 15g
- Miso paste 1 tbsp
- Low-fat crème fraîche 50g
- Thyme 1 tsp
- Honey 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)
🥦 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 gym beginner 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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.