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 Pescatarian High Protein Plan — 1,800 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,800 kcal/day and averages 141g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Meals lean on lower-fat protein — white fish, prawns, egg whites and low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalHigh Protein Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,803 kcal141g protein206g carbs48g fat31g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1773 kcal per person129g protein · 177g carbs per person
Breakfast450 kcal · 31g protein · 45g carbs · 5 min
Smoked Salmon and Cream Cheese Wholemeal Bagel
Made with wholemeal bagel, light cream cheese, smoked salmon. Ready in 5 min — 450 kcal, 31g protein, 45g carbs.
Recipe
Ingredients
- 1 wholemeal bagel
- 50g light cream cheese
- 100g smoked salmon
- 5 cucumber slices
- 1 tsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bagel.
- Slice cucumber.
- Layer light cream cheese, smoked salmon, cucumber and lemon juice evenly and season to taste.
Lunch578 kcal · 41g protein · 57g carbs · 12 min
Smoked Salmon and Quinoa Salad
Made with smoked salmon, quinoa, cucumber. Ready in 12 min — 578 kcal, 41g protein, 57g carbs.
Recipe
Ingredients
- 100g smoked salmon
- 90g quinoa (dry weight)
- ½ cucumber
- 1 tsp dill
- lemon juice, to taste
- 2 generous handfuls mixed leaves (about 70g)
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Cook the quinoa according to its packet instructions, then drain and cool slightly.
- Rinse mixed leaves, then slice or chop cucumber.
- Arrange smoked salmon, quinoa (dry weight), cucumber, dill, lemon juice, to taste and mixed leaves in a bowl.
Dinner562 kcal · 36g protein · 66g carbs · 10 min
Poached Eggs and Baked Beans on Wholemeal Toast
Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 562 kcal, 36g protein, 66g carbs.
Recipe
Ingredients
- 2 eggs
- 225g reduced-sugar baked beans
- 2 slices of wholemeal bread
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and reduced-sugar baked beans.
Snack183 kcal · 21g protein · 9g carbs · 3 min
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber. Ready in 3 min — 183 kcal, 21g protein, 9g carbs.
Recipe
Ingredients
- 175g cottage cheese
- ½ cucumber
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Put cucumber in a bowl or lidded container, adding cottage cheese just before eating.
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
Tins & Jars
Extras
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Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Tesco Pescatarian High Protein 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
1773 kcal - 129g protein, 177g carbs, 53g fat, 30g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (450 kcal, 31g protein, 45g carbs, 15g fat, 4g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (578 kcal, 41g protein, 57g carbs, 15g fat, 10g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (562 kcal, 36g protein, 66g carbs, 16g fat, 15g fibre per person)
- Snack: Cottage Cheese with Cucumber (183 kcal, 21g protein, 9g carbs, 7g fat, 1g fibre per person)
Tuesday
1809 kcal - 119g protein, 226g carbs, 49g fat, 39g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (399 kcal, 26g protein, 44g carbs, 12g fat, 4g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (668 kcal, 36g protein, 70g carbs, 27g fat, 9g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (604 kcal, 44g protein, 96g carbs, 7g fat, 25g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (138 kcal, 13g protein, 16g carbs, 3g fat, 1g fibre per person)
Wednesday
1836 kcal - 191g protein, 195g carbs, 39g fat, 38g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (613 kcal, 40g protein, 66g carbs, 18g fat, 7g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (269 kcal, 40g protein, 29g carbs, 3g fat, 5g fibre per person)
- Dinner: Cod and Chickpea Stew (772 kcal, 80g protein, 97g carbs, 11g fat, 25g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (182 kcal, 31g protein, 3g carbs, 7g fat, 1g fibre per person)
Thursday
1801 kcal - 133g protein, 194g carbs, 54g fat, 24g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (404 kcal, 26g protein, 44g carbs, 12g fat, 4g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (552 kcal, 49g protein, 65g carbs, 10g fat, 6g fibre per person)
- Dinner: Tofu Pad Thai (680 kcal, 43g protein, 73g carbs, 25g fat, 7g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (165 kcal, 15g protein, 12g carbs, 7g fat, 7g fibre per person)
Friday
1800 kcal - 138g protein, 201g carbs, 54g fat, 21g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (436 kcal, 29g protein, 45g carbs, 14g fat, 4g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (549 kcal, 38g protein, 47g carbs, 26g fat, 7g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (541 kcal, 53g protein, 83g carbs, 4g fat, 5g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (274 kcal, 18g protein, 26g carbs, 10g fat, 5g fibre per person)
Saturday
1801 kcal - 116g protein, 266g carbs, 32g fat, 44g fibre- Breakfast: Greek Yogurt with Mixed Berries (245 kcal, 24g protein, 28g carbs, 5g fat, 3g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (677 kcal, 37g protein, 83g carbs, 20g fat, 4g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (711 kcal, 37g protein, 139g carbs, 3g fat, 35g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (168 kcal, 18g protein, 16g carbs, 4g fat, 2g fibre per person)
Sunday
1800 kcal - 163g protein, 182g carbs, 52g fat, 22g fibre- Breakfast: Greek Yogurt with Mixed Berries (244 kcal, 24g protein, 27g carbs, 5g fat, 3g fibre per person)
- Lunch: Chickpea and Tuna Salad (459 kcal, 59g protein, 41g carbs, 7g fat, 10g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (861 kcal, 64g protein, 85g carbs, 34g fat, 8g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (236 kcal, 16g protein, 29g carbs, 6g fat, 1g fibre per person)
Weekly shopping list
Protein
- Smoked salmon 625g
- Eggs 3
- Firm tofu 340g
- Quorn mince 180g
- King prawns 600g
- Cod fillet 280g
- Tinned chickpeas 450g
- Tinned tuna in spring water 300g
- Salmon fillet 370g
- Tinned mackerel in brine 150g
- Green lentils 240g
Carbs & Grains
- Quinoa 90g
- Wholemeal bread 3 slices
- Brown rice 240g
- Wholemeal pasta 80g
- Rice noodles 75g
- New potatoes 210g
- Wholewheat noodles 95g
- Soba noodles 110g
- Rice 4 cakes
Vegetables
- Cucumber 3 (706g required)
- Mixed leaves 180g
- mixed veg 140g
- Tinned tomatoes 3 x 400g tins (904g required)
- Onion 4
- Red onion 2
- Romaine lettuce 55g
- Edamame beans 210g
- Spring onion 5
- Green beans 110g
- Pak choi 340g
- Mushrooms 240g
- Carrot 3
- Sweet potato mash 300g
Dairy & Eggs
- Light cream cheese 250g
- Cottage cheese 290g
- Low-fat Greek yogurt 775g
Fruit
- berries 55g
- Mango 1
- mixed berries 330g
Herbs & Spices
- Dill 1.25 tsp
- Garlic 7 cloves
- Mixed herbs 1 tsp
- Chilli flakes, optional to taste
- Coriander, optional to taste
- Paprika 1.5 tsp
- Parsley, optional to taste
Condiments & Oils
- Tahini 18g
- Honey 1.25 tbsp
- Light mayo 21g
- Soy sauce 3.25 tbsp
- Sesame oil 1 tsp
- Tamari 2 tbsp
- Olive oil 1.25 tsp
- Sweet chilli sauce 21g
- Lemon dressing 35g
- Vegetable stock 1 cube (makes 500ml; 233ml required)
- Miso paste 1.25 tbsp
Tins & Jars
- Reduced-sugar baked beans 230g
Extras
- Wholemeal bagel 6
- Lemon juice 2 tbsp
- Lemon juice, optional to taste x3
- Sesame seeds 2.25 tsp
- Lime juice, optional to taste x3
- Beansprouts 90g
- Peanuts 18g
- Sea salt, optional to taste
- Lemon 1
- Rye 4 crackers
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.
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
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
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 141g 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 selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Tesco.
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