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 Vegetarian High-Fibre Weekly 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 96g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalHigh Protein Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,499 kcal96g protein190g carbs40g fat33g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1496 kcal per person92g protein · 263g carbs per person
Breakfast379 kcal · 32g protein · 47g carbs · 5 min
High-Protein Yogurt with Homemade Granola
Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 379 kcal, 32g protein, 47g carbs.
Recipe
Ingredients
- 225g skyr
- 50g low-sugar granola
- 90g frozen berries
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 skyr and low-sugar granola in a bowl.
- Top with frozen berries.
- Eat straight away, or cover and chill for later the same day.
Lunch408 kcal · 23g protein · 77g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 408 kcal, 23g protein, 77g carbs.
Recipe
Ingredients
- 1 standard tin of cannellini beans, drained
- 1¼ standard tins of tomatoes
- 1¼ onions
- 4 garlic cloves
- 225ml vegetable stock
- basil, to taste
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onions, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onions, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner709 kcal · 37g protein · 139g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 709 kcal, 37g protein, 139g carbs.
Recipe
Ingredients
- 1 standard tin of green lentils, drained
- 225g mushrooms
- 1¼ onions
- 2 carrot
- 300g sweet potato mash
- 225ml vegetable stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan).
- Cook green lentils, mushrooms, onions and carrot in a pan over medium heat until softened and hot through.
- Add vegetable stock and simmer for 8-10 minutes, until the filling has thickened and is no longer loose.
- Season the filling, then tip it into an ovenproof dish and level the surface.
- Spread the sweet potato mash evenly over the top, right to the edges so the filling is sealed in, and rough up the surface with a fork.
- Bake for 20-25 minutes, until the topping is golden and the filling is bubbling at the edges. Rest for 5 minutes before serving.
Weekly Shopping List
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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
Tins & Jars
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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 Vegetarian High-Fibre 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 macros and the weekly shopping list.
7-day meal plan
Monday
1496 kcal - 92g protein, 263g carbs, 11g fat, 65g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (379 kcal, 32g protein, 47g carbs, 6g fat, 6g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (408 kcal, 23g protein, 77g carbs, 2g fat, 24g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (709 kcal, 37g protein, 139g carbs, 3g fat, 35g fibre per person)
Tuesday
1500 kcal - 99g protein, 160g carbs, 52g fat, 19g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (330 kcal, 28g protein, 41g carbs, 6g fat, 6g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (409 kcal, 23g protein, 37g carbs, 18g fat, 5g fibre per person)
- Dinner: Tofu Pad Thai (761 kcal, 48g protein, 82g carbs, 28g fat, 8g fibre per person)
Wednesday
1500 kcal - 110g protein, 192g carbs, 31g fat, 41g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (296 kcal, 25g protein, 37g carbs, 5g fat, 5g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (581 kcal, 39g protein, 56g carbs, 19g fat, 11g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (623 kcal, 46g protein, 99g carbs, 7g fat, 25g fibre per person)
Thursday
1500 kcal - 108g protein, 149g carbs, 53g fat, 20g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (319 kcal, 26g protein, 40g carbs, 5g fat, 5g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (577 kcal, 42g protein, 70g carbs, 17g fat, 8g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (604 kcal, 40g protein, 39g carbs, 31g fat, 7g fibre per person)
Friday
1500 kcal - 96g protein, 191g carbs, 36g fat, 29g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (351 kcal, 29g protein, 44g carbs, 6g fat, 6g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (596 kcal, 31g protein, 83g carbs, 15g fat, 9g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (553 kcal, 36g protein, 64g carbs, 15g fat, 14g fibre per person)
Saturday
1498 kcal - 88g protein, 191g carbs, 47g fat, 26g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (372 kcal, 24g protein, 35g carbs, 16g fat, 6g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (449 kcal, 23g protein, 70g carbs, 11g fat, 11g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (677 kcal, 41g protein, 86g carbs, 20g fat, 9g fibre per person)
Sunday
1500 kcal - 82g protein, 182g carbs, 48g fat, 30g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (314 kcal, 20g protein, 29g carbs, 13g fat, 5g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (448 kcal, 25g protein, 78g carbs, 3g fat, 14g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (738 kcal, 37g protein, 75g carbs, 32g fat, 11g fibre per person)
Weekly shopping list
Protein
- Green lentils 330g
- Eggs 11
- Firm tofu 700g
- Quorn mince 190g
- Silken tofu 160g
- Red lentils 75g
- Tinned chickpeas 75g
Carbs & Grains
- Low-sugar granola 210g
- Wholemeal bread 8 slices
- Rice noodles 85g
- Wholemeal pasta 85g
- Wholewheat noodles 80g
- Wholemeal 2 rolls
- Brown rice 230g
- Soba noodles 75g
Vegetables
- Tinned tomatoes 3 x 400g tins (826g required)
- Onion 5
- Mushrooms 400g
- Carrot 3
- Sweet potato mash 290g
- Watercress 30g
- Spring onion 5
- Cucumber 1 (204g required)
- Broccoli 280g
- Spinach 60g
- Cherry tomatoes 1 x 300g pack (132g required)
- Edamame beans 200g
- Baby spinach 85g
- Red pepper 1
- Celery 2 stalks
- mixed veg 150g
Dairy & Eggs
- Skyr 1.05kg
- Halloumi 75g
- Reduced-fat feta 60g
- Tinned coconut milk light 1 x 400ml tin (142ml required)
Fruit
- berries 410g
- Pomegranate seeds 30g
Herbs & Spices
- Garlic 9 cloves
- Basil, optional to taste
- Mixed herbs 2 tsp
- Ginger 2 tsp
Condiments & Oils
- Vegetable stock 2 cubes (makes 1L; 820ml required)
- Light mayo 20g
- Mustard 1 tsp
- Tamari 2 tbsp
- Lemon dressing 14g
- Soy sauce 4 tbsp
- Olive oil 2.75 tsp
- Miso paste 1.25 tbsp
- Sesame oil 1 tsp
- Teriyaki sauce 40g
- Curry paste 21g
Tins & Jars
- Cannellini beans 240g
- Reduced-sugar baked beans 220g
Extras
- Beansprouts 110g
- Lime juice, optional to taste
- Peanuts 20g
- Sesame seeds 2 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.
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
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
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 96g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Tesco.
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