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 Desk Lunch Weekly High Protein Low Calorie Plan — 1,800 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,800 kcal/day and averages 136g 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
1,801 kcal136g protein201g carbs52g fat32g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1802 kcal per person109g protein · 242g carbs per person
Breakfast206 kcal · 20g protein · 23g carbs · 3 min
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 206 kcal, 20g protein, 23g carbs.
Recipe
Ingredients
- 200g low-fat Greek yogurt
- 100g frozen mixed berries
- 1 tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt in a bowl.
- Top with frozen mixed berries and honey.
- Eat straight away, or cover and chill for later the same day.
Lunch744 kcal · 41g protein · 78g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 744 kcal, 41g protein, 78g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g brown rice (dry weight)
- 150g roasted mixed veg
- 1 tbsp plus 1 tsp tahini
- lemon juice, to taste
- 1 tsp sesame seeds
Allergens in this meal: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- heat the oven to 200C/180C fan. Bake the tofu for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Arrange firm tofu, brown rice (dry weight), roasted mixed veg, lemon juice, to taste and sesame seeds in a bowl and finish with tahini.
Dinner596 kcal · 31g protein · 117g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 596 kcal, 31g protein, 117g carbs.
Recipe
Ingredients
- ¾ of a standard tin of green lentils, drained
- 200g mushrooms
- 1 onion
- 2 carrot
- 250g sweet potato mash
- 200ml vegetable stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan).
- Cook green lentils, mushrooms, onion and carrot in a pan over medium heat until softened and hot through.
- Add vegetable stock and simmer for 8-10 minutes, until the filling has thickened and is no longer loose.
- Season the filling, then tip it into an ovenproof dish and level the surface.
- Spread the sweet potato mash evenly over the top, right to the edges so the filling is sealed in, and rough up the surface with a fork.
- Bake for 20-25 minutes, until the topping is golden and the filling is bubbling at the edges. Rest for 5 minutes before serving.
Snack256 kcal · 17g protein · 24g carbs · 5 min
Smoked Salmon with Cream Cheese Crackers
Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 256 kcal, 17g protein, 24g carbs.
Recipe
Ingredients
- 50g smoked salmon
- 30g light cream cheese
- 3 rye crackers
Allergens in this meal: Cereals containing gluten, Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rye crackers with smoked salmon and light cream cheese and serve.
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
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
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 macros and the weekly shopping list.
7-day meal plan
Monday
1802 kcal - 109g protein, 242g carbs, 45g fat, 46g fibre- Breakfast: Greek Yogurt with Mixed Berries (206 kcal, 20g protein, 23g carbs, 4g fat, 2g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (744 kcal, 41g protein, 78g carbs, 30g fat, 10g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (596 kcal, 31g protein, 117g carbs, 2g fat, 29g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (256 kcal, 17g protein, 24g carbs, 9g fat, 5g fibre per person)
Tuesday
1800 kcal - 120g protein, 163g carbs, 73g fat, 17g fibre- Breakfast: Greek Yogurt with Mixed Berries (213 kcal, 21g protein, 24g carbs, 4g fat, 3g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (596 kcal, 32g protein, 74g carbs, 18g fat, 4g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (825 kcal, 52g protein, 64g carbs, 40g fat, 10g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Wednesday
1799 kcal - 141g protein, 262g carbs, 23g fat, 55g fibre- Breakfast: Greek Yogurt with Mixed Berries (235 kcal, 23g protein, 26g carbs, 5g fat, 3g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (663 kcal, 37g protein, 114g carbs, 4g fat, 20g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (754 kcal, 56g protein, 119g carbs, 8g fat, 31g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (147 kcal, 25g protein, 3g carbs, 6g fat, 1g fibre per person)
Thursday
1801 kcal - 136g protein, 218g carbs, 47g fat, 26g fibre- Breakfast: Greek Yogurt with Mixed Berries (217 kcal, 21g protein, 25g carbs, 5g fat, 3g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (511 kcal, 26g protein, 80g carbs, 13g fat, 12g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (774 kcal, 66g protein, 83g carbs, 20g fat, 5g fibre per person)
- Snack: Sardines on Rye Crackers (299 kcal, 23g protein, 30g carbs, 9g fat, 6g fibre per person)
Friday
1805 kcal - 133g protein, 161g carbs, 74g fat, 17g fibre- Breakfast: Greek Yogurt with Mixed Berries (250 kcal, 25g protein, 28g carbs, 5g fat, 3g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (467 kcal, 25g protein, 46g carbs, 20g fat, 6g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (881 kcal, 65g protein, 86g carbs, 35g fat, 8g fibre per person)
- Snack: Hard-Boiled Eggs (207 kcal, 18g protein, 1g carbs, 14g fat, 0g fibre per person)
Saturday
1801 kcal - 135g protein, 188g carbs, 56g fat, 24g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (528 kcal, 44g protein, 35g carbs, 22g fat, 5g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (538 kcal, 28g protein, 75g carbs, 14g fat, 8g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (597 kcal, 48g protein, 65g carbs, 17g fat, 9g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (138 kcal, 15g protein, 13g carbs, 3g fat, 2g fibre per person)
Sunday
1800 kcal - 177g protein, 174g carbs, 46g fat, 37g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (608 kcal, 52g protein, 39g carbs, 25g fat, 5g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (212 kcal, 33g protein, 21g carbs, 2g fat, 4g fibre per person)
- Dinner: Cod and Chickpea Stew (645 kcal, 67g protein, 81g carbs, 9g fat, 21g fibre per person)
- Snack: Sardines on Rye Crackers (335 kcal, 25g protein, 33g carbs, 10g fat, 7g fibre per person)
Weekly shopping list
Protein
- Firm tofu 180g
- Green lentils 200g
- Smoked salmon 280g
- Tinned mackerel in brine 130g
- Salmon fillet 400g
- Eggs 13
- Red lentils 120g
- Quorn mince 230g
- King prawns 725g
- Tinned sardines in spring water 200g
- Silken tofu 150g
- Cod fillet 240g
- Tinned chickpeas 240g
Carbs & Grains
- Brown rice 330g
- Wholemeal pasta 280g
- Wholemeal 1 roll
- Soba noodles 190g
- Wholemeal bread 7 slices
Vegetables
- mixed veg 150g
- Mushrooms 200g
- Onion 5
- Carrot 3
- Sweet potato mash 250g
- Cucumber 1 (300g required)
- Red onion 1
- Baby spinach 110g
- Celery 3 stalks
- Tinned tomatoes 3 x 400g tins (909g required)
- Romaine lettuce 45g
- Edamame beans 200g
- Red pepper 1
- peas 85g
- Watercress 40g
- Pak choi 180g
- Cherry tomatoes 1 x 300g pack (192g required)
- Mixed leaves 95g
Dairy & Eggs
- Low-fat Greek yogurt 1.25kg
- Light cream cheese 30g
Fruit
- mixed berries 625g
- Mango 1
Herbs & Spices
- Garlic 12 cloves
- Mixed herbs 1.25 tsp
- Ginger 1.25 tsp
- Basil, optional to taste
- Chilli flakes, optional to taste x2
- Coriander, optional to taste
- Paprika 1.25 tsp
- Parsley, optional to taste
Condiments & Oils
- Honey 2 tbsp
- Tahini 20g
- Vegetable stock 2 cubes (makes 1L; 754ml required)
- Lemon dressing 15g
- Olive oil 2 tbsp
- Light mayo 45g
- Soy sauce 5.25 tbsp
- Sesame oil 2.25 tsp
- Mustard 1.25 tsp
- Miso paste 2.25 tbsp
Extras
- Lemon juice, optional to taste x3
- Sesame seeds 1.25 tbsp
- Rye 12 crackers
- Lemon juice 2.25 tsp
- Lime juice, optional to taste
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 136g 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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