Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,500 kcal/day and averages 95g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for an estimated £30–60/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.
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 Skyr with Granola and Berries
Made with skyr, low-sugar granola, frozen berries.
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
Combine skyr, low-sugar granola and frozen berries in a bowl or lidded container.
Lunch408 kcal · 23g protein · 77g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion.
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 and garlic into even pieces. Drain and rinse cannellini beans.
Heat a large pan over medium heat and soften onions and garlic for 5-7 minutes.
Stir in vegetable stock and basil, to taste, then add cannellini beans and tomatoes 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.
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.
Estimated cost: £30–60/week for 1 person from Tesco. Calories and macros remain per person, while 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
Sponsored #ad - container setup
Container setup for this plan
This plan has about 18 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 10 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
Material
Glass
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
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 is estimated at £30–60 per week for one person at typical UK prices, 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 95g 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.
