Tesco Pescatarian Low-Fuss Weekly High Protein Low Calorie Plan — 1,800 kcal

Free printable pescatarian UK high protein low calorie meal plan for Tesco: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketTesco
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyMinimal (under 10 min/day)
Best forFat loss while preserving muscle mass
DietPescatarian

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forFat loss while preserving muscle mass
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleMinimal (under 10 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
Not right for you? Take the quiz →

Export This Meal Plan as a PDF

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 Low-Fuss 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.

Supermarket: TescoCalories: ~1800 kcal/dayBudget: £30–40Diet: Pescatarian

7-day meal plan

Monday

1800 kcal - 115g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (410 kcal, 9g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (503 kcal, 37g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (609 kcal, 45g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (278 kcal, 24g protein)

Tuesday

1800 kcal - 109g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (358 kcal, 8g protein)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (600 kcal, 46g protein)
  • Dinner: Smoked Haddock and Potato Bake (554 kcal, 48g protein)
  • Snack: Banana and Almonds (288 kcal, 7g protein)

Wednesday

1800 kcal - 98g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (382 kcal, 9g protein)
  • Lunch: Cannellini Bean and Tomato Soup (395 kcal, 20g protein)
  • Dinner: Salmon and Wholemeal Pasta with Spinach (715 kcal, 52g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (308 kcal, 17g protein)

Thursday

1800 kcal - 97g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (356 kcal, 8g protein)
  • Lunch: Smoked Salmon and Quinoa Salad (550 kcal, 41g protein)
  • Dinner: Grilled Mackerel with Warm Potato Salad (596 kcal, 41g protein)
  • Snack: Dark Chocolate and Almonds (298 kcal, 7g protein)

Friday

1800 kcal - 83g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (423 kcal, 10g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (532 kcal, 27g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (613 kcal, 27g protein)
  • Snack: Rice Cakes with Cottage Cheese (232 kcal, 19g protein)

Saturday

1800 kcal - 110g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (414 kcal, 27g protein)
  • Lunch: Green Lentil and Halloumi Bowl (548 kcal, 34g protein)
  • Dinner: Thai-Style Prawn and Noodle Stir-Fry (525 kcal, 40g protein)
  • Snack: Mixed Nuts and Dried Fruit (313 kcal, 9g protein)

Sunday

1800 kcal - 136g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (494 kcal, 32g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (533 kcal, 32g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (560 kcal, 48g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (213 kcal, 24g protein)

Weekly shopping list

Protein

  • Quorn mince 260g
  • Smoked mackerel fillet 105g
  • Salmon fillet 175g
  • Smoked salmon 115g
  • Mackerel fillet 205g
  • Eggs 2 hard-boiled
  • Red lentils 165g
  • Eggs 3
  • Green lentils 110g cooked
  • King prawns 225g
  • Firm tofu 240g

Carbs & Grains

  • Rye bread 3 slices
  • Wholemeal pitta 1
  • Wholemeal pasta 120g dry
  • Oatcakes 4
  • New potatoes 230g
  • White potatoes 290g
  • Wholemeal bread 3 slices
  • Brown rice 110g dry
  • Rice cakes 4
  • Wholewheat noodles 100g dry
  • Wholemeal roll 1

Vegetables

  • Avocado 3/4
  • Cherry tomatoes 8
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Tinned tomatoes 525g
  • Onion 1
  • Avocado half
  • Baby spinach 125g
  • Cucumber half
  • Spring onion 3
  • Cucumber 65g
  • Spinach 80g
  • Romaine lettuce leaves 5

Dairy & Eggs

  • Cottage cheese 260g
  • Light cream cheese 25g
  • Semi-skimmed milk 175ml
  • Butter 6g
  • Halloumi 90g

Extras & Condiments

  • Lemon juice 1.25 tsp
  • Chilli flakes pinch
  • Mixed herbs 1.25 tsp
  • Garlic 4 cloves
  • Green beans 115g
  • Lemon 1
  • Olive oil 1.25 tsp
  • Smoked haddock fillet 210g
  • Reduced-fat cheddar 35g
  • Parsley fresh
  • Banana 1
  • Almonds 25g
  • Cannellini beans tinned 245g
  • Vegetable stock 245ml
  • Basil
  • Quinoa 90g dry
  • Dill 1.25 tsp
  • Mixed leaves 70g
  • Mustard dressing 25g
  • Watercress 45g
  • Dark chocolate 70% 35g
  • Light mayo 25g
  • Mustard 1.25 tsp
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Pomegranate seeds 35g
  • Lemon dressing 15g
  • Pak choi 170g
  • Sweet chilli sauce 20g
  • Soy sauce 1 tbsp
  • Lime juice
  • Mixed nuts 35g
  • Raisins 20g
  • Roasted mixed veg 200g
  • Tahini 25g
  • Sesame seeds 1.25 tsp
  • Reduced-fat feta 80g

Your 7-Day Meal Plan

Monday

1800 kcal115g protein
Breakfast410 kcal · 9g protein · 5 min

Smashed Avocado on Rye Toast with Cherry Tomatoes

Made with rye bread, avocado, cherry tomatoes. Ready in 5 min — 410 kcal, 9g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Rye bread 3 slices, Avocado 3/4, Cherry tomatoes 8, Lemon juice 1.25 tsp, Chilli flakes pinch.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch503 kcal · 37g protein · 20 min

Cottage Cheese and Roasted Vegetable Bowl

Made with cottage cheese, courgette, red pepper. Ready in 20 min — 503 kcal, 37g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Cottage cheese 260g, Courgette 1 roasted, Red pepper 1 roasted, Cherry tomatoes 11, Mixed herbs 1.25 tsp, Wholemeal pitta 1.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner609 kcal · 45g protein · 25 min

Quorn Mince Bolognese with Wholemeal Pasta

Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 609 kcal, 45g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Quorn mince 260g, Wholemeal pasta 120g dry, Tinned tomatoes 525g, Onion 1, Garlic 4 cloves, Mixed herbs 1.25 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack278 kcal · 24g protein · 5 min

Smoked Mackerel Pâté on Oatcakes

Made with smoked mackerel fillet, light cream cheese, lemon juice. Ready in 5 min — 278 kcal, 24g protein.

Recipe
  1. Lay out the ingredients: Smoked mackerel fillet 105g, Light cream cheese 25g, Lemon juice 1.25 tsp, Oatcakes 4.
  2. Drain, slice, or portion anything that needs preparing.
  3. 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

  • Quorn mince 260g
  • Smoked mackerel fillet 105g
  • Salmon fillet 175g
  • Smoked salmon 115g
  • Mackerel fillet 205g
  • Eggs 2 hard-boiled
  • Red lentils 165g
  • Eggs 3
  • Green lentils 110g cooked
  • King prawns 225g
  • Firm tofu 240g

Carbs & Grains

  • Rye bread 3 slices
  • Wholemeal pitta 1
  • Wholemeal pasta 120g dry
  • Oatcakes 4
  • New potatoes 230g
  • White potatoes 290g
  • Wholemeal bread 3 slices
  • Brown rice 110g dry
  • Rice cakes 4
  • Wholewheat noodles 100g dry
  • Wholemeal roll 1

Vegetables

  • Avocado 3/4
  • Cherry tomatoes 8
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Tinned tomatoes 525g
  • Onion 1
  • Avocado half
  • Baby spinach 125g
  • Cucumber half
  • Spring onion 3
  • Cucumber 65g
  • Spinach 80g
  • Romaine lettuce leaves 5

Dairy & Eggs

  • Cottage cheese 260g
  • Light cream cheese 25g
  • Semi-skimmed milk 175ml
  • Butter 6g
  • Halloumi 90g

Extras & Condiments

  • Lemon juice 1.25 tsp
  • Chilli flakes pinch
  • Mixed herbs 1.25 tsp
  • Garlic 4 cloves
  • Green beans 115g
  • Lemon 1
  • Olive oil 1.25 tsp
  • Smoked haddock fillet 210g
  • Reduced-fat cheddar 35g
  • Parsley fresh
  • Banana 1
  • Almonds 25g
  • Cannellini beans tinned 245g
  • Vegetable stock 245ml
  • Basil
  • Quinoa 90g dry
  • Dill 1.25 tsp
  • Mixed leaves 70g
  • Mustard dressing 25g
  • Watercress 45g
  • Dark chocolate 70% 35g
  • Light mayo 25g
  • Mustard 1.25 tsp
  • Ginger 1.25 tsp
  • Garam masala 2.75 tsp
  • Pomegranate seeds 35g
  • Lemon dressing 15g
  • Pak choi 170g
  • Sweet chilli sauce 20g
  • Soy sauce 1 tbsp
  • Lime juice
  • Mixed nuts 35g
  • Raisins 20g
  • Roasted mixed veg 200g
  • Tahini 25g
  • Sesame seeds 1.25 tsp
  • Reduced-fat feta 80g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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.

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.

Related Meal Plans

Aldi High Protein Low Calorie Plan — 1,500 kcalAldi High Protein Low Calorie Plan — 1,800 kcalTesco Weight Loss Meal Plan — 1,500 kcalTesco Batch Cook Weight Loss Plan — 1,500 kcal
Find a better match →Browse all 1000 plans

Feedback

Seen something off with this plan? Send a quick note and we will review it.