Tesco Quick Prep 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 118g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for an estimated £50–85/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1499 kcal per person122g protein · 147g carbs per person
Breakfast394 kcal · 33g protein · 26g carbs · 12 min
Poached Eggs with Smoked Salmon on Toast
Made with eggs, smoked salmon, wholemeal bread.
Recipe
Ingredients
2 eggs
75g smoked salmon
2 slices of wholemeal bread
¾ tsp lemon juice
Allergens in this meal: Cereals containing gluten, Eggs, Fish. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Bring a small pan of water to a gentle simmer.
Crack an egg directly into the water and poach for 3-4 minutes, until the white is set but the yolk stays soft.
Toast wholemeal bread, then serve with the eggs and smoked salmon and lemon juice.
Lunch449 kcal · 38g protein · 55g carbs · 20 min
Chicken, Broccoli and Brown Rice Prep Bowl
Made with chicken breast, broccoli, brown rice.
Recipe
Ingredients
125g chicken breast
½ small head of broccoli (about 150g)
60g brown rice (dry weight)
2 garlic cloves
¾ tbsp soy sauce
¾ tsp olive oil
Allergens in this meal: Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook the rice according to its packet instructions, then drain and cool slightly.
Cook the chicken breast in a non-stick pan over medium heat until cooked through. Add garlic for the final minute and cook until fragrant. Rest briefly before slicing if needed.
Slice or chop a small head of broccoli.
Arrange chicken breast, a small head of broccoli and the cooked brown rice in a bowl and finish with soy sauce and olive oil.
Dinner656 kcal · 51g protein · 66g carbs · 50 min
Slow-Cooked Lamb and Red Lentil Stew
Made with lean lamb shoulder, red lentils, tinned tomatoes.
Recipe
Ingredients
150g lean lamb shoulder
70g red lentils
¾ of a standard tin of tomatoes
¾ onion
2 garlic cloves
¾ tsp cinnamon
¾ tsp cumin
Method
Peel and chop onion and garlic into even pieces.
Heat a large pan over medium heat and brown the lean lamb shoulder with onion and garlic for 5-7 minutes.
Stir in cinnamon and cumin, then add red lentils and tomatoes with enough water to cover and simmer gently until tender and thickened.
Estimated cost: £50–85/week for 1 person from Tesco. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Condiments & Oils
Extras
Sponsored #ad - container setup
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.
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.
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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.
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
Keep tinned tuna, mackerel or pre-cooked chicken on hand for a zero-prep protein top-up
Add cottage cheese or a protein yogurt as a snack — no cooking, no extra washing up
A ready-made protein shake covers a gap without adding a single extra step
🥦 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 is estimated at £50–85 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 118g 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 meals are filtered for near-zero active cooking time, not just for being quick recipes.
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 Low (10–20 min/day) and use ingredients available at Tesco — no specialist equipment or advanced technique is needed.
