Tesco Pescatarian Higher-Protein Weekly High Protein Low Calorie Plan — 1,800 kcal

Free printable pescatarian UK high protein low calorie meal plan for Tesco: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketTesco
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forFat loss while preserving muscle mass
DietPescatarian

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forFat loss while preserving muscle mass
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

Printable meal plan PDF

Tesco Pescatarian Higher-Protein Weekly 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 calories, protein totals and the weekly shopping list.

Supermarket: TescoCalories: ~1800 kcal/dayBudget: £30–40Diet: Pescatarian

7-day meal plan

Monday

1800 kcal - 106g protein
  • Breakfast: Baked Beans on Wholemeal Toast (412 kcal, 19g protein)
  • Lunch: Baked Falafel and Salad Pitta (529 kcal, 19g protein)
  • Dinner: Miso Glazed Salmon with Soba Noodles (647 kcal, 52g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (212 kcal, 16g protein)

Tuesday

1800 kcal - 114g protein
  • Breakfast: Baked Beans on Wholemeal Toast (463 kcal, 21g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (476 kcal, 21g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (596 kcal, 26g protein)
  • Snack: Chocolate Protein Shake (265 kcal, 46g protein)

Wednesday

1800 kcal - 124g protein
  • Breakfast: Baked Beans on Wholemeal Toast (426 kcal, 19g protein)
  • Lunch: Garlic Prawn and Brown Rice Bowl (535 kcal, 44g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (559 kcal, 34g protein)
  • Snack: Mini Protein Overnight Oats (280 kcal, 27g protein)

Thursday

1800 kcal - 121g protein
  • Breakfast: Baked Beans on Wholemeal Toast (450 kcal, 21g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (553 kcal, 31g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (540 kcal, 46g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (257 kcal, 23g protein)

Friday

1800 kcal - 74g protein
  • Breakfast: Baked Beans on Wholemeal Toast (447 kcal, 20g protein)
  • Lunch: Black Bean Burrito Bowl (562 kcal, 26g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (485 kcal, 18g protein)
  • Snack: Oat Biscuits with Peanut Butter (306 kcal, 10g protein)

Saturday

1800 kcal - 153g protein
  • Breakfast: Ricotta Toast with Berries (388 kcal, 21g protein)
  • Lunch: Baked Salmon and Quinoa Power Bowl (612 kcal, 49g protein)
  • Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (588 kcal, 59g protein)
  • Snack: Smoked Salmon on Cucumber Slices (212 kcal, 24g protein)

Sunday

1800 kcal - 107g protein
  • Breakfast: Ricotta Toast with Berries (415 kcal, 23g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (504 kcal, 23g protein)
  • Dinner: Baked Cod with New Potatoes and Green Beans (604 kcal, 55g protein)
  • Snack: Walnuts and Dried Blueberries (277 kcal, 6g protein)

Weekly shopping list

Protein

  • Salmon fillet 210g
  • Green lentils 130g
  • Red lentils 160g
  • King prawns 220g
  • Firm tofu 245g
  • Tinned chickpeas 120g
  • Eggs 3 soft-boiled
  • Eggs 4
  • Smoked salmon 75g
  • Black beans tinned 260g
  • Tuna steak 235g
  • Cod fillet 250g

Carbs & Grains

  • Wholemeal bread 2 slices
  • Wholemeal pitta 1
  • Soba noodles 105g dry
  • Brown rice 105g dry
  • Rolled oats 50g
  • Wholemeal roll 1
  • Oat biscuits 5
  • New potatoes 310g

Vegetables

  • Tomato 1
  • Cucumber 5 slices
  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Tinned tomatoes 260g
  • Baby spinach 75g
  • Avocado 3/4
  • Cherry tomatoes 8
  • Spinach 75g
  • Sweetcorn 75g
  • Asparagus 175g
  • Carrot 1
  • Celery 3 stalks

Dairy & Eggs

  • Low-fat Greek yogurt 175g
  • Semi-skimmed milk 400ml
  • Tinned coconut milk light 245ml
  • Skyr 120g
  • Light cream cheese 40g
  • Butternut squash 500g
  • Peanut butter 1.25 tbsp
  • Ricotta cheese 120g

Extras & Condiments

  • Reduced-sugar baked beans 235g
  • Falafel 5 baked
  • Hummus 45g
  • Mixed leaves 45g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Pak choi 175g
  • Sesame seeds 1.25 tsp
  • Frozen berries 70g
  • Honey 1.25 tsp
  • Vegetable stock 650ml
  • Cumin 1.25 tsp
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Whey protein powder 40g
  • Lemon juice
  • Olive oil 1.25 tsp
  • Mixed frozen veg 245g
  • Curry paste 35g
  • Banana half
  • Tahini dressing 25g
  • Reduced-fat feta 75g
  • Mixed herbs 1.25 tsp
  • Rye crackers 4
  • Salsa 65g
  • Coriander fresh
  • Lime juice
  • Quinoa 95g dry
  • Lemon dressing 20g
  • Pumpkin seeds 10g
  • Green beans 190g
  • Lemon 1
  • Parsley
  • Walnuts 30g
  • Dried blueberries 25g

Your 7-Day Meal Plan

Monday

1800 kcal106g protein
Breakfast412 kcal · 19g protein · 5 min

Baked Beans on Wholemeal Toast

Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 412 kcal, 19g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Reduced-sugar baked beans 235g, Wholemeal bread 2 slices.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch529 kcal · 19g protein · 10 min

Baked Falafel and Salad Pitta

Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 529 kcal, 19g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Falafel 5 baked, Wholemeal pitta 1, Hummus 45g, Mixed leaves 45g, Tomato 1, Cucumber 5 slices.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner647 kcal · 52g protein · 20 min

Miso Glazed Salmon with Soba Noodles

Made with salmon fillet, soba noodles, miso paste. Ready in 20 min — 647 kcal, 52g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Salmon fillet 210g, Soba noodles 105g dry, Miso paste 1.25 tbsp, Soy sauce 1.25 tbsp, Pak choi 175g, Sesame seeds 1.25 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack212 kcal · 16g protein · 5 min

Frozen Greek Yogurt and Berry Bark

Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 212 kcal, 16g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 175g, Frozen berries 70g, Honey 1.25 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Tesco.

Protein

  • Salmon fillet 210g
  • Green lentils 130g
  • Red lentils 160g
  • King prawns 220g
  • Firm tofu 245g
  • Tinned chickpeas 120g
  • Eggs 3 soft-boiled
  • Eggs 4
  • Smoked salmon 75g
  • Black beans tinned 260g
  • Tuna steak 235g
  • Cod fillet 250g

Carbs & Grains

  • Wholemeal bread 2 slices
  • Wholemeal pitta 1
  • Soba noodles 105g dry
  • Brown rice 105g dry
  • Rolled oats 50g
  • Wholemeal roll 1
  • Oat biscuits 5
  • New potatoes 310g

Vegetables

  • Tomato 1
  • Cucumber 5 slices
  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Tinned tomatoes 260g
  • Baby spinach 75g
  • Avocado 3/4
  • Cherry tomatoes 8
  • Spinach 75g
  • Sweetcorn 75g
  • Asparagus 175g
  • Carrot 1
  • Celery 3 stalks

Dairy & Eggs

  • Low-fat Greek yogurt 175g
  • Semi-skimmed milk 400ml
  • Tinned coconut milk light 245ml
  • Skyr 120g
  • Light cream cheese 40g
  • Butternut squash 500g
  • Peanut butter 1.25 tbsp
  • Ricotta cheese 120g

Extras & Condiments

  • Reduced-sugar baked beans 235g
  • Falafel 5 baked
  • Hummus 45g
  • Mixed leaves 45g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Pak choi 175g
  • Sesame seeds 1.25 tsp
  • Frozen berries 70g
  • Honey 1.25 tsp
  • Vegetable stock 650ml
  • Cumin 1.25 tsp
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Whey protein powder 40g
  • Lemon juice
  • Olive oil 1.25 tsp
  • Mixed frozen veg 245g
  • Curry paste 35g
  • Banana half
  • Tahini dressing 25g
  • Reduced-fat feta 75g
  • Mixed herbs 1.25 tsp
  • Rye crackers 4
  • Salsa 65g
  • Coriander fresh
  • Lime juice
  • Quinoa 95g dry
  • Lemon dressing 20g
  • Pumpkin seeds 10g
  • Green beans 190g
  • Lemon 1
  • Parsley
  • Walnuts 30g
  • Dried blueberries 25g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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)

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?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

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.

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 the full 7-day meal plan and includes the weekly shopping list.

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 pescatarian eaters?

Yes. Every meal in this plan is pescatarian, using ingredients readily available from Tesco.

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