Tesco Pescatarian High Protein Plan — 1,800 kcal
Free 7-day Pescatarian high protein low calorie meal plan for Tesco. Targets ~1800 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
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 320 kcal, 11g protein.
Baked Cod with Sweet Potato Wedges
Made with cod fillet, sweet potato, olive oil. Ready in 25 min — 480 kcal, 42g protein.
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 480 kcal, 26g protein.
Reduced-Fat Cheddar on Oatcakes
Made with reduced-fat cheddar, oatcakes. Ready in 3 min — 250 kcal, 14g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Cod fillet 180g
- Firm tofu 200g
- Tinned tuna in spring water 145g
- Eggs 3
- King prawns 200g
- Quorn mince 200g
Carbs & Grains
- Rolled oats 80g
- Rice noodles 80g dry
- Oatcakes 4
- Brown rice 100g dry
- Baking potato 200g
- Wholemeal pasta 80g dry
- Soba noodles 80g dry
- Low-sugar granola 40g
- White potatoes 250g
Vegetables
- Sweet potato 200g
- Spring onion 3
- Peanuts 20g
- Cucumber half
- Red onion half
- Mushrooms 200g
- Onion 1
- Sweetcorn 60g
- Cherry tomatoes 10
- Baby spinach 40g
- Edamame beans 100g
- Romaine lettuce leaves 4
- Avocado half
Dairy & Eggs
- Oat milk 300ml
- Low-fat Greek yogurt 30g
- Cottage cheese 100g
- Skyr 200g
- Peanut butter 1 tbsp
- Semi-skimmed milk 150ml
Extras & Condiments
- Frozen mixed berries 80g
- Olive oil 1 tsp
- Paprika 1 tsp
- Lemon 1
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Reduced-fat cheddar 40g
- Vegetable stock 600ml
- Parmesan 20g
- Garlic 2 cloves
- Dark chocolate 70% 30g
- Almonds 20g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Basil fresh
- Chilli flakes pinch
- Mixed nuts 30g
- Raisins 20g
- Ginger 1 tsp
- Cheddar reduced-fat 30g
- Light mayo 15g
- Apple 1
- Smoked haddock fillet 180g
- Parsley fresh
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.
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.