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 Desk Lunch 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.
Breakfast: Protein Waffles with Greek Yogurt and Berries (532 kcal, 40g protein)
Lunch: Baked Falafel and Salad Pitta (557 kcal, 20g protein)
Dinner: Three-Egg Omelette with Feta and Vegetables (519 kcal, 45g protein)
Snack: Hard-Boiled Eggs (192 kcal, 15g protein)
Wednesday
1800 kcal - 101g protein
Breakfast: Protein Waffles with Greek Yogurt and Berries (586 kcal, 44g protein)
Lunch: Lentil and Roasted Vegetable Soup (491 kcal, 22g protein)
Dinner: Butternut Squash and Lentil Soup with Bread (518 kcal, 19g protein)
Snack: Frozen Edamame Beans with Sea Salt (205 kcal, 16g protein)
Thursday
1800 kcal - 145g protein
Breakfast: Protein Waffles with Greek Yogurt and Berries (499 kcal, 37g protein)
Lunch: Garlic Prawn and Brown Rice Bowl (511 kcal, 42g protein)
Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (581 kcal, 58g protein)
Snack: Peanut Butter with Celery Sticks (209 kcal, 8g protein)
Friday
1800 kcal - 137g protein
Breakfast: Protein Waffles with Greek Yogurt and Berries (509 kcal, 38g protein)
Lunch: Soft Boiled Egg Buddha Bowl with Avocado (509 kcal, 28g protein)
Dinner: Baked Cod with New Potatoes and Green Beans (569 kcal, 52g protein)
Snack: Low-Fat Greek Yogurt with Berries (213 kcal, 19g protein)
Saturday
1800 kcal - 98g protein
Breakfast: Chia Seed Pudding with Mango (379 kcal, 12g protein)
Lunch: Black Bean Burrito Bowl (595 kcal, 27g protein)
Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (528 kcal, 32g protein)
Snack: Sardines on Rye Crackers (298 kcal, 27g protein)
Sunday
1800 kcal - 145g protein
Breakfast: Chia Seed Pudding with Mango (336 kcal, 11g protein)
Lunch: Baked Salmon and Quinoa Power Bowl (624 kcal, 50g protein)
Dinner: Baked Cod and Chickpea Stew (588 kcal, 55g protein)
Snack: Pea Protein Green Smoothie (252 kcal, 29g protein)
Weekly shopping list
Protein
Eggs 2
Tinned tuna in spring water 165g
King prawns 230g
Green lentils 135g
Red lentils 135g
Tuna steak 230g
Eggs 2 soft-boiled
Cod fillet 235g
Black beans tinned 270g
Tinned sardines in spring water 120g
Salmon fillet 180g
Tinned chickpeas 240g
Carbs & Grains
Wholemeal flour 55g
New potatoes 170g
Wholewheat noodles 105g dry
Rolled oats 55g
Wholemeal pitta 1
Wholemeal roll 1
Brown rice 95g dry
Wholemeal bread 3 slices
Vegetables
Cherry tomatoes 9
Tomato 1
Cucumber 5 slices
Spinach 75g
Courgette 1
Red pepper 1
Onion 1
Frozen edamame beans 205g
Baby spinach 70g
Asparagus 175g
Celery sticks 5
Avocado half
Sweetcorn 80g
Tinned tomatoes 480g
Pea protein powder 35g
Dairy & Eggs
Oat milk 115ml
Low-fat Greek yogurt 115g
Peanut butter 35g
Butternut squash 550g
Coconut milk 270ml
Extras & Condiments
Whey protein powder 30g
Frozen berries 70g
Green beans 90g
Olives 11
Pak choi 170g
Sweet chilli sauce 25g
Soy sauce 1.25 tbsp
Lime juice
Honey 1.25 tbsp
Chia seeds 1.25 tsp
Falafel 5 baked
Hummus 50g
Mixed leaves 50g
Reduced-fat feta 75g
Olive oil 1.25 tsp
Mixed herbs 1.25 tsp
Vegetable stock 675ml
Cumin 1.25 tsp
Garlic 3 cloves
Sea salt pinch
Lemon juice
Tahini dressing 25g
Lemon 1
Parsley
Frozen mixed berries 95g
Mango chunks 135g
Vanilla extract drop
Salsa 70g
Coriander fresh
Reduced-sugar baked beans 270g
Rye crackers 5
Quinoa 95g dry
Lemon dressing 20g
Pumpkin seeds 10g
Paprika 1.25 tsp
Parsley fresh
Banana half
Your 7-Day Meal Plan
Monday
1800 kcal133g protein
Breakfast493 kcal · 37g protein · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 493 kcal, 37g protein.
Recipe
Add the base ingredients to a bowl: Whey protein powder 30g, Wholemeal flour 55g, Eggs 2, Oat milk 115ml, Low-fat Greek yogurt 115g, Frozen berries 70g.
Top with the fruit, nuts, seeds, or honey listed.
Eat straight away, or cover and chill for later the same day.
Lunch493 kcal · 44g protein · 15 min
Tuna Niçoise Salad
Made with tinned tuna in spring water, new potatoes, eggs. Ready in 15 min — 493 kcal, 44g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Tinned tuna in spring water 165g, New potatoes 170g, Eggs 1, Green beans 90g, Cherry tomatoes 9, Olives 11.
Cook or warm any protein or grains listed, then let them cool slightly.
Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner539 kcal · 41g protein · 20 min
Thai-Style Prawn and Noodle Stir-Fry
Made with king prawns, wholewheat noodles, pak choi. Ready in 20 min — 539 kcal, 41g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
Meanwhile, prepare the remaining ingredients: King prawns 230g, Wholewheat noodles 105g dry, Pak choi 170g, Sweet chilli sauce 25g, Soy sauce 1.25 tbsp, Lime juice.
Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack275 kcal · 11g protein · 10 min
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey. Ready in 10 min — 275 kcal, 11g protein.
Recipe
Lay out the ingredients: Rolled oats 55g, Peanut butter 35g, Honey 1.25 tbsp, Chia seeds 1.25 tsp.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
Eggs 2
Tinned tuna in spring water 165g
King prawns 230g
Green lentils 135g
Red lentils 135g
Tuna steak 230g
Eggs 2 soft-boiled
Cod fillet 235g
Black beans tinned 270g
Tinned sardines in spring water 120g
Salmon fillet 180g
Tinned chickpeas 240g
Carbs & Grains
Wholemeal flour 55g
New potatoes 170g
Wholewheat noodles 105g dry
Rolled oats 55g
Wholemeal pitta 1
Wholemeal roll 1
Brown rice 95g dry
Wholemeal bread 3 slices
Vegetables
Cherry tomatoes 9
Tomato 1
Cucumber 5 slices
Spinach 75g
Courgette 1
Red pepper 1
Onion 1
Frozen edamame beans 205g
Baby spinach 70g
Asparagus 175g
Celery sticks 5
Avocado half
Sweetcorn 80g
Tinned tomatoes 480g
Pea protein powder 35g
Dairy & Eggs
Oat milk 115ml
Low-fat Greek yogurt 115g
Peanut butter 35g
Butternut squash 550g
Coconut milk 270ml
Extras & Condiments
Whey protein powder 30g
Frozen berries 70g
Green beans 90g
Olives 11
Pak choi 170g
Sweet chilli sauce 25g
Soy sauce 1.25 tbsp
Lime juice
Honey 1.25 tbsp
Chia seeds 1.25 tsp
Falafel 5 baked
Hummus 50g
Mixed leaves 50g
Reduced-fat feta 75g
Olive oil 1.25 tsp
Mixed herbs 1.25 tsp
Vegetable stock 675ml
Cumin 1.25 tsp
Garlic 3 cloves
Sea salt pinch
Lemon juice
Tahini dressing 25g
Lemon 1
Parsley
Frozen mixed berries 95g
Mango chunks 135g
Vanilla extract drop
Salsa 70g
Coriander fresh
Reduced-sugar baked beans 270g
Rye crackers 5
Quinoa 95g dry
Lemon dressing 20g
Pumpkin seeds 10g
Paprika 1.25 tsp
Parsley fresh
Banana half
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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.
