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-Variety 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 155g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Meals deliberately rotate protein sources and formats across the week — this plan avoids repeating the same protein twice in one day so the week does not feel monotonous.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalHigh Protein Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,799 kcal155g protein180g carbs49g fat25g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person144g protein · 227g carbs per person
Breakfast294 kcal · 25g protein · 37g carbs · 5 min
High-Protein Yogurt with Homemade Granola
Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 294 kcal, 25g protein, 37g carbs.
Recipe
Ingredients
- 175g skyr
- 40g low-sugar granola
- 70g 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.
Lunch563 kcal · 48g protein · 69g carbs · 20 min
Chicken, Broccoli and Brown Rice Prep Bowl
Made with chicken breast, broccoli, brown rice. Ready in 20 min — 563 kcal, 48g protein, 69g carbs.
Recipe
Ingredients
- 150g chicken breast
- ½ small head of broccoli (about 175g)
- 70g brown rice (dry weight)
- 2 garlic cloves
- 1 tbsp soy sauce
- 1 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. Rest briefly before slicing if needed. Add garlic for the final minute and cook until fragrant.
- Slice or chop small head of broccoli.
- Arrange chicken breast, small head of broccoli and brown rice (dry weight) in a bowl and finish with soy sauce and olive oil.
Dinner657 kcal · 52g protein · 78g carbs · 20 min
Lean Beef Stir-Fry with Brown Rice and Frozen Veg
Made with lean beef strips, brown rice, frozen stir-fry veg. Ready in 20 min — 657 kcal, 52g protein, 78g carbs.
Recipe
Ingredients
- 175g lean beef strips
- 80g brown rice (dry weight)
- 175g frozen stir-fry veg
- 1¾ tbsp soy sauce
- 2 garlic cloves
- 1 tsp ginger
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 if needed.
- Heat a wok or large frying pan over high heat and stir-fry the lean beef strips for 3-4 minutes, until browned and cooked through.
- Add frozen stir-fry veg and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
- Stir in soy sauce, toss to coat and serve with the rice.
Snack285 kcal · 19g protein · 43g carbs · 5 min
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 285 kcal, 19g protein, 43g carbs.
Recipe
Ingredients
- 40g rolled oats
- 90g skyr
- 90ml semi-skimmed milk
- 1 banana
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats and semi-skimmed milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add skyr and banana. Loosen with a splash of semi-skimmed milk if needed.
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.
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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 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 1,800 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 | Higher variety | High-variety plans trade extra decisions for less repetition. |
Printable meal plan PDF
Tesco High-Variety 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
1799 kcal - 144g protein, 227g carbs, 32g fat, 23g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (294 kcal, 25g protein, 37g carbs, 5g fat, 5g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (563 kcal, 48g protein, 69g carbs, 10g fat, 6g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (657 kcal, 52g protein, 78g carbs, 13g fat, 7g fibre per person)
- Snack: Mini Protein Overnight Oats (285 kcal, 19g protein, 43g carbs, 4g fat, 5g fibre per person)
Tuesday
1801 kcal - 173g protein, 212g carbs, 34g fat, 21g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (361 kcal, 30g protein, 45g carbs, 6g fat, 6g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (657 kcal, 47g protein, 80g carbs, 19g fat, 9g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (567 kcal, 55g protein, 87g carbs, 4g fat, 6g fibre per person)
- Snack: Sliced Cooked Chicken Breast (216 kcal, 41g protein, 0g carbs, 5g fat, 0g fibre per person)
Wednesday
1798 kcal - 168g protein, 149g carbs, 54g fat, 24g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (388 kcal, 32g protein, 48g carbs, 6g fat, 7g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (337 kcal, 48g protein, 8g carbs, 9g fat, 2g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (733 kcal, 58g protein, 82g carbs, 24g fat, 13g fibre per person)
- Snack: Light Mozzarella and Tomato (340 kcal, 30g protein, 11g carbs, 15g fat, 2g fibre per person)
Thursday
1797 kcal - 145g protein, 196g carbs, 43g fat, 32g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (371 kcal, 31g protein, 46g carbs, 6g fat, 6g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (730 kcal, 49g protein, 70g carbs, 24g fat, 14g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (511 kcal, 50g protein, 65g carbs, 8g fat, 11g fibre per person)
- Snack: Lean Beef Jerky (185 kcal, 15g protein, 15g carbs, 5g fat, 1g fibre per person)
Friday
1801 kcal - 151g protein, 166g carbs, 55g fat, 24g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (338 kcal, 28g protein, 42g carbs, 6g fat, 6g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (502 kcal, 42g protein, 69g carbs, 8g fat, 3g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (666 kcal, 55g protein, 46g carbs, 28g fat, 14g fibre per person)
- Snack: Light Mozzarella and Tomato (295 kcal, 26g protein, 9g carbs, 13g fat, 1g fibre per person)
Saturday
1799 kcal - 154g protein, 175g carbs, 50g fat, 30g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (539 kcal, 46g protein, 35g carbs, 22g fat, 5g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (476 kcal, 41g protein, 54g carbs, 12g fat, 7g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (616 kcal, 53g protein, 72g carbs, 11g fat, 17g fibre per person)
- Snack: Lean Beef Jerky (168 kcal, 14g protein, 14g carbs, 5g fat, 1g fibre per person)
Sunday
1799 kcal - 153g protein, 135g carbs, 72g fat, 20g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (546 kcal, 47g protein, 35g carbs, 23g fat, 5g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (443 kcal, 46g protein, 38g carbs, 13g fat, 3g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (619 kcal, 43g protein, 48g carbs, 28g fat, 4g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (191 kcal, 17g protein, 14g carbs, 8g fat, 8g fibre per person)
Weekly shopping list
Protein
- Chicken breast 300g
- Lean beef strips 350g
- Firm tofu 200g
- King prawns 410g
- Lean beef mince 220g
- Pork tenderloin 240g
- Beef tomato 3
- Green lentils 120g
- Cod fillet 230g
- Lean beef jerky 90g
- Lean lamb mince 210g
- Eggs 4
- Smoked salmon 210g
- Turkey mince lean 210g
- Chicken tikka 160g
- Mackerel fillet 190g
Carbs & Grains
- Low-sugar granola 220g
- Brown rice 320g
- Rolled oats 40g
- Wholewheat noodles 190g
- New potatoes 550g
- Wholemeal bread 4 slices
- Wholemeal 1 tortilla
Vegetables
- Broccoli 290g
- Pak choi 170g
- Romaine lettuce 50g
- Spring onion 6
- Sweet potato 450g
- Cucumber 1 (121g required)
- Green beans 180g
- Baby spinach 65g
- Onion 2
- Peas 85g
- Mixed leaves 85g
- Red onion 1
- Mixed peppers 600g
- Tinned tomatoes 1 x 400g tin (204g required)
- Lettuce 45g
- Watercress 45g
- edamame beans 160g
Dairy & Eggs
- Skyr 1.2kg
- Semi-skimmed milk 1 x 1L carton (89ml required)
- Light mozzarella 230g
- Halloumi 95g
- Mint yogurt sauce 35g
Fruit
- berries 430g
- Banana 1
- Apple 2
- Pomegranate seeds 35g
Herbs & Spices
- Garlic 19 cloves
- Ginger 1.5 tbsp
- Rosemary 1.25 tsp
- Basil, optional to taste x2
- Parsley, optional to taste
- Garam masala 2.25 tsp
Condiments & Oils
- Soy sauce 7.25 tbsp
- Olive oil 2.25 tbsp
- Sweet chilli sauce 22g
- Lemon dressing 17g
- Balsamic dressing 15g
- Mustard dressing 21g
Extras
- stir-fry veg 180g
- Lime juice, optional to taste
- Balsamic glaze 2.25 tsp
- Lemon 2
- Lemon juice, optional to taste x2
- Cauliflower 320g
- Lemon juice 2.25 tsp
- Sea salt, optional to taste
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
- Rotate in a protein you have not used yet that week (turkey, tofu, prawns) rather than repeating the same one
- Add a handful of nuts or seeds to a salad or bowl for a different protein source and texture
- Swap one dairy-based snack for a plant-based one (edamame, hummus) to keep variety going
🥦 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 155g 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 the meal rotation actively avoids repeating the same protein twice in one day.
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?
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 Higher variety and use ingredients available at Tesco — no specialist equipment or advanced technique is needed.
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