Tesco Pescatarian Budget-Smart High Protein Low Calorie 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
Garlic Mushrooms with Poached Egg on Sourdough
Made with mushrooms, eggs, sourdough bread. Ready in 12 min — 360 kcal, 22g protein.
Garlic Prawn and Brown Rice Bowl
Made with king prawns, brown rice, garlic. Ready in 15 min — 440 kcal, 36g protein.
Grilled Mackerel with Warm Potato Salad
Made with mackerel fillet, new potatoes, spring onion. Ready in 20 min — 520 kcal, 36g protein.
Smoked Salmon with Cream Cheese Crackers
Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 200 kcal, 18g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Eggs 2
- King prawns 180g
- Mackerel fillet 180g
- Smoked salmon 60g
- Firm tofu 200g
- Black beans tinned 200g
- Tinned chickpeas 100g
- Salmon fillet 150g
- Red lentils 100g
Carbs & Grains
- Sourdough bread 2 slices
- Brown rice 80g dry
- New potatoes 250g
- Oat biscuits 4
- Rice noodles 80g dry
- Wholemeal roll 1
- Low-sugar granola 30g
- Rolled oats 50g
Vegetables
- Mushrooms 150g
- Baby spinach 60g
- Spring onion 3
- Avocado half
- Cherry tomatoes 6
- Broccoli 200g
- Sweetcorn 60g
- Cucumber 1
- Peanuts 20g
- Carrot 1
- Onion 1
- Celery 2 stalks
- Frozen peas 100g
- Courgette 1 roasted
- Spinach 30g
Dairy & Eggs
- Light cream cheese 30g
- Peanut butter 1 tbsp
- Cottage cheese 150g
- Low-fat Greek yogurt 150g
Extras & Condiments
- Garlic 1 clove
- Olive oil 1 tsp
- Parsley pinch
- Lemon juice
- Mustard dressing 20g
- Watercress 40g
- Rye crackers 3
- Mixed leaves 60g
- Tahini dressing 20g
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Salsa 50g
- Coriander fresh
- Lime juice
- Curry paste 30g
- Quinoa 80g dry
- Pumpkin seeds 10g
- Beansprouts 100g
- Tamari 2 tbsp
- Walnuts 25g
- Dried blueberries 20g
- Vegetable stock 500ml
- Parmesan 20g
- Hummus 60g
- Soy sauce 2 tbsp
- Honey 1 tsp
- Mango half
- Chilli flakes pinch
- Cumin 1 tsp
- Chia seeds 1 tsp
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?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
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.