What this plan is for
A Tesco high protein low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco High Protein Low Calorie Plan — 1,800 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,800 kcal/day and averages 150g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalHigh Protein Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,810 kcal150g protein194g carbs49g fat31g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1810 kcal per person153g protein · 167g carbs per person
Breakfast494 kcal · 46g protein · 44g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 494 kcal, 46g protein, 44g carbs.
Recipe
Ingredients
- 20g whey protein powder
- 40g wholemeal flour
- 2 eggs
- 90ml oat milk
- 90g low-fat Greek yogurt
- 50g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
- Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
- Serve with low-fat Greek yogurt and frozen berries.
Lunch484 kcal · 43g protein · 66g carbs · 25 min
Chicken and Orzo Soup
Made with chicken breast, orzo pasta, carrot. Ready in 25 min — 484 kcal, 43g protein, 66g carbs.
Recipe
Ingredients
- 150g chicken breast
- 50g orzo pasta (dry weight)
- 1 carrot
- 2 celery stalks
- 1 onion
- 525ml chicken stock
- parsley fresh, to taste
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop carrot, celery and onion into even pieces.
- Heat a large pan over medium heat and brown the chicken breast with carrot, celery and onion for 5-7 minutes.
- Stir in chicken stock and parsley fresh, to taste, then simmer gently until tender and thickened.
- Meanwhile, cook the pasta according to its packet instructions, then drain and serve alongside.
Dinner718 kcal · 45g protein · 55g carbs · 20 min
Salmon and Wholemeal Pasta with Spinach
Made with salmon fillet, wholemeal pasta, baby spinach. Ready in 20 min — 718 kcal, 45g protein, 55g carbs.
Recipe
Ingredients
- 150g salmon fillet
- 80g wholemeal pasta (dry weight)
- 3 generous handfuls baby spinach (about 90g)
- lemon juice, to taste
- 2 garlic cloves
- 1 tbsp olive oil
Allergens in this meal: Cereals containing gluten, Fish. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the salmon fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add baby spinach and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in olive oil and lemon juice, to taste, and heat through before serving.
Snack114 kcal · 19g protein · 2g carbs · 8 min
Prawn Cocktail in Lettuce Cups
Made with king prawns, light mayo, lemon juice, optional to taste (excluded from nutrition estimate). Ready in 8 min — 114 kcal, 19g protein, 2g carbs.
Recipe
Ingredients
- 100g king prawns
- 1 tbsp light mayo
- lemon juice, to taste
- 4 romaine lettuce leaves
Allergens in this meal: Crustaceans, Eggs. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Separate, rinse and dry the romaine lettuce leaves, keeping them whole so they can hold the filling.
- Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque.
- Cool the king prawns slightly, then combine king prawns, light mayo and lemon juice to make the filling and season to taste.
- Spoon the filling into the lettuce leaves and serve immediately.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
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.
0 of 41 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Protein Waffles with Greek Yogurt and Berries for quick breakfasts.
- Cook and portion five lunches of Chicken and Orzo Soup.
- Batch cook Salmon and Wholemeal Pasta with Spinach and Quorn Mince Bolognese with Wholemeal Pasta as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Prawn Cocktail in Lettuce Cups.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Tesco High Protein Low Calorie Plan — 1,800 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
1810 kcal - 153g protein, 167g carbs, 59g fat, 22g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (494 kcal, 46g protein, 44g carbs, 15g fat, 7g fibre per person)
- Lunch: Chicken and Orzo Soup (484 kcal, 43g protein, 66g carbs, 5g fat, 7g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (718 kcal, 45g protein, 55g carbs, 35g fat, 8g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (114 kcal, 19g protein, 2g carbs, 4g fat, 0g fibre per person)
Tuesday
1819 kcal - 165g protein, 220g carbs, 34g fat, 42g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (540 kcal, 50g protein, 47g carbs, 17g fat, 8g fibre per person)
- Lunch: Chicken and Orzo Soup (512 kcal, 46g protein, 69g carbs, 5g fat, 8g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (644 kcal, 48g protein, 102g carbs, 7g fat, 26g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (123 kcal, 21g protein, 2g carbs, 5g fat, 0g fibre per person)
Wednesday
1810 kcal - 153g protein, 167g carbs, 59g fat, 22g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (494 kcal, 46g protein, 44g carbs, 15g fat, 7g fibre per person)
- Lunch: Chicken and Orzo Soup (484 kcal, 43g protein, 66g carbs, 5g fat, 7g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (718 kcal, 45g protein, 55g carbs, 35g fat, 8g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (114 kcal, 19g protein, 2g carbs, 4g fat, 0g fibre per person)
Thursday
1819 kcal - 165g protein, 220g carbs, 34g fat, 42g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (540 kcal, 50g protein, 47g carbs, 17g fat, 8g fibre per person)
- Lunch: Chicken and Orzo Soup (512 kcal, 46g protein, 69g carbs, 5g fat, 8g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (644 kcal, 48g protein, 102g carbs, 7g fat, 26g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (123 kcal, 21g protein, 2g carbs, 5g fat, 0g fibre per person)
Friday
1810 kcal - 153g protein, 167g carbs, 59g fat, 22g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (494 kcal, 46g protein, 44g carbs, 15g fat, 7g fibre per person)
- Lunch: Chicken and Orzo Soup (484 kcal, 43g protein, 66g carbs, 5g fat, 7g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (718 kcal, 45g protein, 55g carbs, 35g fat, 8g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (114 kcal, 19g protein, 2g carbs, 4g fat, 0g fibre per person)
Saturday
1800 kcal - 138g protein, 206g carbs, 50g fat, 35g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (508 kcal, 32g protein, 63g carbs, 15g fat, 9g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (692 kcal, 38g protein, 73g carbs, 28g fat, 9g fibre per person)
- Dinner: Cod and Chickpea Stew (513 kcal, 53g protein, 64g carbs, 7g fat, 17g fibre per person)
- Snack: Skyr High-Protein Yogurt (87 kcal, 15g protein, 6g carbs, 0g fat, 0g fibre per person)
Sunday
1801 kcal - 125g protein, 213g carbs, 49g fat, 31g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (427 kcal, 27g protein, 53g carbs, 12g fat, 7g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (578 kcal, 32g protein, 61g carbs, 23g fat, 7g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (563 kcal, 46g protein, 71g carbs, 9g fat, 13g fibre per person)
- Snack: Pea Protein Green Smoothie (233 kcal, 20g protein, 28g carbs, 5g fat, 4g fibre per person)
Weekly shopping list
Protein
- Whey protein powder 120g
- Eggs 13
- Chicken breast 725g
- Salmon fillet 480g
- King prawns 550g
- Quorn mince 380g
- Firm tofu 310g
- Cod fillet 190g
- Tinned chickpeas 190g
- Turkey mince lean 160g
- Pea protein powder 23g
Carbs & Grains
- Wholemeal flour 360g
- Orzo pasta 280g
- Wholemeal pasta 480g
- Brown rice 140g
Vegetables
- Carrot 5
- Celery 10 stalks
- Onion 9
- Baby spinach 270g
- Romaine lettuce 180g
- Tinned tomatoes 4 x 400g tins (1425g required)
- mixed veg 260g
- Spinach 23g
Dairy & Eggs
- Oat milk 1 x 1L carton (643ml required)
- Low-fat Greek yogurt 460g
- Semi-skimmed milk 1 x 1L carton (253ml required)
- Low-fat yogurt 170g
- Skyr 140g
Fruit
- berries 280g
- Blueberries 85g
- Banana 1
Herbs & Spices
- Parsley, optional to taste x6
- Garlic 16 cloves
- Mixed herbs 2.75 tsp
- Paprika 1 tsp
Condiments & Oils
- Chicken stock 2.75L
- Olive oil 2.75 tbsp
- Light mayo 70g
- Tahini 35g
Extras
- Lemon juice, optional to taste x10
- Sesame seeds 1.75 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.
- 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
- Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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. Clubcard Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 150g of protein per day across the week, based on the meals actually selected — well above 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 1,800 kcal target — the difference here is that meals are filtered for how well they hold up over several days, not just for taste on day one.
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 1,800 kcal/day, the Tesco shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Tesco — no specialist equipment or advanced technique is needed.
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