Tesco Quick Prep High Protein Low Calorie Plan — 1,500 kcal
Free 7-day high protein low calorie meal plan for Tesco. Targets ~1500 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion half. Ready in 10 min — 230 kcal, 30g protein.
Grilled Chicken and Chickpea Power Salad
Made with chicken breast, tinned chickpeas, mixed leaves. Ready in 15 min — 490 kcal, 44g protein.
Turkey Mince and Sweet Potato Bake
Made with turkey mince lean, sweet potato, tinned tomatoes. Ready in 40 min — 480 kcal, 44g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Egg whites 6
- Chicken breast 160g
- Tinned chickpeas 150g
- Turkey mince lean 200g
- Pork tenderloin 200g
- Eggs 2 hard-boiled
- Firm tofu 180g
- Cod fillet 200g
- Salmon fillet 150g
Carbs & Grains
- Orzo pasta 60g dry
- Wholemeal bread 2 slices
- Brown rice 80g dry
- New potatoes 200g
Vegetables
- Mixed peppers 100g
- Onion half
- Cherry tomatoes 8
- Cucumber 50g
- Sweet potato 250g
- Spinach 100g
- Carrot 1
- Celery 2 stalks
- Sweetcorn 100g
- Lettuce 40g
- Parsnip 150g
- Romaine lettuce leaves 4
- Spring onion 2
- Baby spinach 150g
Dairy & Eggs
- Mint yogurt sauce 30g
- Ricotta 100g
- Oat milk 100ml
- Low-fat Greek yogurt 100g
Extras & Condiments
- Olive oil spray
- Lemon dressing 15g
- Garlic 3 cloves
- Paprika 1 tsp
- Parsley fresh
- Apple 1
- Rosemary 1 tsp
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Cheddar reduced-fat 30g
- Hoisin sauce 20g
- Sesame seeds 1 tsp
- Parmesan 15g
- Whey protein powder 25g
- Frozen berries 60g
- Roasted mixed veg 150g
- Tahini 20g
- Green beans 100g
- Cumin 1 tsp
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.
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.