What this plan is for
A Tesco high protein low calorie plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco High Protein Low Calorie Plan — 1,500 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,500 kcal/day and averages 108g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalHigh Protein Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,500 kcal108g protein164g carbs43g fat22g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1501 kcal per person112g protein · 161g carbs per person
Breakfast386 kcal · 22g protein · 34g carbs · 10 min
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 386 kcal, 22g protein, 34g carbs.
Recipe
Ingredients
- 2 eggs
- 2 slices of wholemeal bread
- 5g butter
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop black pepper, to taste, then cook them in a non-stick pan over medium heat until softened.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and butter.
Lunch398 kcal · 44g protein · 50g carbs · 12 min
Tuna and Sweetcorn Jacket Potato
Made with baking potato, tinned tuna in spring water, sweetcorn. Ready in 12 min — 398 kcal, 44g protein, 50g carbs.
Recipe
Ingredients
- 200g baking potato
- 1 standard tin of tuna, drained
- 60g sweetcorn
- 30g low-fat Greek yogurt
Allergens in this meal: Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Prick the baking potato with a fork, then bake until the skin is crisp and the middle is tender.
- Drain tuna. Mix with sweetcorn and low-fat Greek yogurt and season to taste.
- Split the baking potato, fluff the middle with a fork, spoon over the filling and serve hot.
Dinner717 kcal · 46g protein · 77g carbs · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 717 kcal, 46g protein, 77g carbs.
Recipe
Ingredients
- 200g firm tofu
- 80g rice noodles (dry weight)
- 100g beansprouts
- 3 spring onions
- 2 tbsp tamari
- lime juice, to taste
- 20g peanuts
Allergens in this meal: Peanuts, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add beansprouts and spring onions and cook until tender.
- Fold the cooked noodles through the pan, stir in tamari and lime juice, to taste, and heat through before serving with peanuts scattered over.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/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
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- 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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| Supermarket | Tesco | Tesco pages can use wider choice, online availability and convenient high-protein or free-from options. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Tesco High Protein Low Calorie Plan — 1,500 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
1501 kcal - 112g protein, 161g carbs, 46g fat, 18g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (398 kcal, 44g protein, 50g carbs, 3g fat, 5g fibre per person)
- Dinner: Tofu Pad Thai (717 kcal, 46g protein, 77g carbs, 26g fat, 8g fibre per person)
Tuesday
1499 kcal - 112g protein, 161g carbs, 45g fat, 15g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (335 kcal, 19g protein, 30g carbs, 15g fat, 4g fibre per person)
- Lunch: Chicken and Orzo Soup (458 kcal, 42g protein, 61g carbs, 5g fat, 6g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (706 kcal, 51g protein, 70g carbs, 25g fat, 5g fibre per person)
Wednesday
1498 kcal - 109g protein, 194g carbs, 30g fat, 33g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (335 kcal, 19g protein, 30g carbs, 15g fat, 4g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (545 kcal, 44g protein, 66g carbs, 8g fat, 4g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (618 kcal, 46g protein, 98g carbs, 7g fat, 25g fibre per person)
Thursday
1499 kcal - 106g protein, 152g carbs, 47g fat, 24g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (506 kcal, 35g protein, 51g carbs, 13g fat, 9g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (607 kcal, 49g protein, 67g carbs, 17g fat, 10g fibre per person)
Friday
1501 kcal - 114g protein, 166g carbs, 41g fat, 21g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (505 kcal, 37g protein, 57g carbs, 13g fat, 9g fibre per person)
- Dinner: Chicken Stir-Fry with Wholewheat Noodles (610 kcal, 55g protein, 75g carbs, 11g fat, 7g fibre per person)
Saturday
1503 kcal - 115g protein, 160g carbs, 39g fat, 24g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (409 kcal, 27g protein, 44g carbs, 12g fat, 4g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (592 kcal, 40g protein, 57g carbs, 20g fat, 11g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (502 kcal, 48g protein, 59g carbs, 7g fat, 9g fibre per person)
Sunday
1498 kcal - 90g protein, 152g carbs, 56g fat, 18g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (338 kcal, 23g protein, 34g carbs, 11g fat, 3g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (471 kcal, 24g protein, 65g carbs, 12g fat, 7g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (689 kcal, 43g protein, 53g carbs, 33g fat, 8g fibre per person)
Weekly shopping list
Protein
- Eggs 10
- Tinned tuna in spring water 140g
- Firm tofu 200g
- Chicken breast 480g
- Lean sirloin steak 200g
- Turkey mince lean 170g
- Quorn mince 180g
- Smoked salmon 240g
- King prawns 200g
- Tinned sardines 120g
- Green lentils 95g
- Silken tofu 130g
- Salmon fillet 160g
Carbs & Grains
- Wholemeal bread 10 slices
- Baking potato 200g
- Rice noodles 80g
- Orzo pasta 55g
- Brown rice 220g
- Wholemeal pasta 330g
- Quinoa 80g
- Wholewheat noodles 90g
- Wholemeal 1 roll
Vegetables
- Spring onion 3
- Carrot 3
- Celery 4 stalks
- Onion 3
- Courgette 1
- Red pepper 1
- peas 75g
- Tinned tomatoes 1 x 400g tin (359g required)
- Cucumber 1 (240g required)
- Mixed leaves 60g
- Cherry tomatoes 2 x 300g packs (357g required)
- Baby spinach 130g
- Broccoli 150g
- Edamame beans 85g
Dairy & Eggs
- Butter 23g
- Low-fat Greek yogurt 30g
- Light cream cheese 75g
- Halloumi 75g
Fruit
- Pomegranate seeds 30g
Herbs & Spices
- Black pepper, optional to taste x5
- Parsley, optional to taste
- Garlic 12 cloves
- Mixed herbs 1 tsp
- Dill 1 tsp
- Basil, optional to taste
- Chilli flakes, optional to taste
Condiments & Oils
- Tamari 2 tbsp
- Chicken stock 1.3L
- Olive oil 2.75 tbsp
- Soy sauce 2.75 tbsp
- Sesame oil 1 tsp
- Lemon dressing 14g
- Miso paste 2.75 tsp
Extras
- Sweetcorn 60g
- Beansprouts 100g
- Lime juice, optional to taste
- Peanuts 19g
- Lemon juice, optional to taste x2
- Lemon juice 1.75 tbsp
- Wholemeal bagel 2
- Sesame seeds 1 tsp
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.
- Clubcard Prices frequently cover chicken, mince and dairy — the high-cost items in a protein-led plan.
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)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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)
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 high protein low calorie plan cost per week?
This plan is designed for Tesco and typically costs £30–40 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 108g 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 high protein low calorie plan?
Plenty of high protein low calorie plans share the same 1,500 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this high protein low calorie 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 1,500 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 beginners?
Yes. Recipes are rated Standard (20–30 min/day) and use ingredients available at Tesco — no specialist equipment or advanced technique is needed.
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