Monday
1500 kcal - 92g protein- Breakfast: Soft Boiled Eggs with Wholemeal Toast (372 kcal, 22g protein)
- Lunch: Chicken Tikka Wholemeal Wrap (564 kcal, 48g protein)
- Dinner: Mushroom and Pea Brown Rice Risotto (564 kcal, 22g protein)
Tesco Balanced Plate Weekly High Protein Low Calorie Plan — 1,500 kcal
Free printable UK high protein low calorie meal plan for Tesco: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketTesco
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forFat loss while preserving muscle mass
DietAll diets
Estimated daily macros
Plan Quick Facts
Best forFat loss while preserving muscle mass
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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 Balanced Plate Weekly 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 calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1500 kcal - 105g protein- Breakfast: Soft Boiled Eggs with Wholemeal Toast (415 kcal, 24g protein)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (469 kcal, 46g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (616 kcal, 35g protein)
Wednesday
1500 kcal - 98g protein- Breakfast: Soft Boiled Eggs with Wholemeal Toast (361 kcal, 21g protein)
- Lunch: Baked Tofu and Tahini Buddha Bowl (465 kcal, 28g protein)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (674 kcal, 49g protein)
Thursday
1500 kcal - 115g protein- Breakfast: Soft Boiled Eggs with Wholemeal Toast (360 kcal, 21g protein)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (605 kcal, 47g protein)
- Dinner: Lean Turkey Mince Stuffed Peppers (535 kcal, 47g protein)
Friday
1500 kcal - 98g protein- Breakfast: Soft Boiled Eggs with Wholemeal Toast (388 kcal, 23g protein)
- Lunch: Mackerel and Brown Rice Salad (625 kcal, 45g protein)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (487 kcal, 30g protein)
Saturday
1500 kcal - 120g protein- Breakfast: Turmeric Scrambled Eggs on Rye Toast (415 kcal, 30g protein)
- Lunch: Chickpea and Tuna Salad (450 kcal, 39g protein)
- Dinner: Miso Glazed Salmon with Soba Noodles (635 kcal, 51g protein)
Sunday
1500 kcal - 119g protein- Breakfast: Turmeric Scrambled Eggs on Rye Toast (409 kcal, 30g protein)
- Lunch: Smoked Salmon and Quinoa Salad (546 kcal, 41g protein)
- Dinner: Smoked Haddock and Potato Bake (545 kcal, 48g protein)
Weekly shopping list
Protein
- Eggs 2
- Chicken tikka 180g
- Turkey mince lean 240g
- Firm tofu 270g
- Salmon fillet 210g
- Tinned mackerel in brine 155g
- Tinned tuna in spring water 165g
- Tinned chickpeas 175g
- Smoked salmon 115g
Carbs & Grains
- Wholemeal bread 2 slices
- Wholemeal tortilla 1
- Brown rice 120g dry
- New potatoes 235g
- Brown rice 95g cooked
- Rye bread 2 slices
- Soba noodles 105g dry
- White potatoes 280g
Vegetables
- Black pepper pinch
- Lettuce 50g
- Cucumber 60g
- Mushrooms 240g
- Frozen peas 120g
- Onion 1
- Romaine lettuce leaves 5
- Spring onion 3
- Carrot grated 65g
- Broccoli 270g
- Sweet potato 235g
- Mixed peppers 5
- Tinned tomatoes 235g
- Cucumber 3/4
- Red onion 3/4
- Baby spinach 35g
- Cucumber half
- Red onion half
Dairy & Eggs
- Butter 6g
- Mint yogurt sauce 35g
- Semi-skimmed milk 170ml
Extras & Condiments
- Vegetable stock 725ml
- Parmesan 25g
- Garlic 2 cloves
- Hoisin sauce 25g
- Sesame seeds 1.25 tsp
- Teriyaki sauce 55g
- Roasted mixed veg 175g
- Tahini 25g
- Lemon juice
- Olive oil 1.25 tbsp
- Lemon 1
- Dill 1.25 tsp
- Green beans 115g
- Lemon dressing 20g
- Reduced-sugar baked beans 250g
- Turmeric 0.5 tsp
- Miso paste 1.25 tbsp
- Soy sauce 1.25 tbsp
- Pak choi 175g
- Quinoa 90g dry
- Mixed leaves 70g
- Smoked haddock fillet 205g
- Reduced-fat cheddar 35g
- Parsley fresh
Your 7-Day Meal Plan
Monday
1500 kcal92g protein
Breakfast372 kcal · 22g protein · 10 min
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 372 kcal, 22g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Eggs 2, Wholemeal bread 2 slices, Butter 6g, Black pepper pinch.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch564 kcal · 48g protein · 10 min
Chicken Tikka Wholemeal Wrap
Made with chicken tikka, wholemeal tortilla, mint yogurt sauce. Ready in 10 min — 564 kcal, 48g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Chicken tikka 180g, Wholemeal tortilla 1, Mint yogurt sauce 35g, Lettuce 50g, Cucumber 60g.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Dinner564 kcal · 22g protein · 35 min
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 564 kcal, 22g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Brown rice 120g dry, Mushrooms 240g, Frozen peas 120g, Onion 1, Vegetable stock 725ml, Parmesan 25g, Garlic 2 cloves.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Eggs 2
- Chicken tikka 180g
- Turkey mince lean 240g
- Firm tofu 270g
- Salmon fillet 210g
- Tinned mackerel in brine 155g
- Tinned tuna in spring water 165g
- Tinned chickpeas 175g
- Smoked salmon 115g
Carbs & Grains
- Wholemeal bread 2 slices
- Wholemeal tortilla 1
- Brown rice 120g dry
- New potatoes 235g
- Brown rice 95g cooked
- Rye bread 2 slices
- Soba noodles 105g dry
- White potatoes 280g
Vegetables
- Black pepper pinch
- Lettuce 50g
- Cucumber 60g
- Mushrooms 240g
- Frozen peas 120g
- Onion 1
- Romaine lettuce leaves 5
- Spring onion 3
- Carrot grated 65g
- Broccoli 270g
- Sweet potato 235g
- Mixed peppers 5
- Tinned tomatoes 235g
- Cucumber 3/4
- Red onion 3/4
- Baby spinach 35g
- Cucumber half
- Red onion half
Dairy & Eggs
- Butter 6g
- Mint yogurt sauce 35g
- Semi-skimmed milk 170ml
Extras & Condiments
- Vegetable stock 725ml
- Parmesan 25g
- Garlic 2 cloves
- Hoisin sauce 25g
- Sesame seeds 1.25 tsp
- Teriyaki sauce 55g
- Roasted mixed veg 175g
- Tahini 25g
- Lemon juice
- Olive oil 1.25 tbsp
- Lemon 1
- Dill 1.25 tsp
- Green beans 115g
- Lemon dressing 20g
- Reduced-sugar baked beans 250g
- Turmeric 0.5 tsp
- Miso paste 1.25 tbsp
- Soy sauce 1.25 tbsp
- Pak choi 175g
- Quinoa 90g dry
- Mixed leaves 70g
- Smoked haddock fillet 205g
- Reduced-fat cheddar 35g
- Parsley fresh
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
- 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 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. 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 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 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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.