What this plan is for
A Tesco high protein low calorie plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Vegetarian Batch Cook High Protein Low Calorie Plan — 1,500 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,500 kcal/day and averages 98g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalHigh Protein Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,501 kcal98g protein194g carbs39g fat41g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1501 kcal per person89g protein · 203g carbs per person
Breakfast542 kcal · 34g protein · 66g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 542 kcal, 34g protein, 66g carbs.
Recipe
Ingredients
- 80g wholemeal flour
- 2 eggs
- 150ml semi-skimmed milk
- 100g low-fat yogurt
- 50g blueberries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Whisk wholemeal flour, eggs and semi-skimmed milk into a smooth batter and leave it to stand for 2 minutes.
- Lightly grease a non-stick pan, then cook small pancakes for 1-2 minutes per side.
- Serve with low-fat yogurt and blueberries.
Lunch376 kcal · 25g protein · 23g carbs · 20 min
Vegetable Frittata Slice with Green Salad
Made with eggs, courgette, red pepper. Ready in 20 min — 376 kcal, 25g protein, 23g carbs.
Recipe
Ingredients
- 3 eggs
- 1 courgette
- 1 red pepper
- ½ onion
- 1 tsp olive oil
- 2 generous handfuls mixed leaves (about 60g)
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop courgette, red pepper, onion and mixed leaves, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, finishing under a hot grill until the top is firm.
- Season to taste and serve with olive oil.
Dinner583 kcal · 30g protein · 114g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 583 kcal, 30g protein, 114g carbs.
Recipe
Ingredients
- ¾ of a standard tin of green lentils, drained
- 200g mushrooms
- 1 onion
- 2 carrot
- 225g 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.
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.
0 of 32 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Wholemeal Pancakes with Low-Fat Yogurt for quick breakfasts.
- Cook and portion five lunches of Vegetable Frittata Slice with Green Salad.
- Batch cook Mushroom and Lentil Shepherd's Pie and Teriyaki Tofu with Brown Rice and Broccoli as the main dinner bases, then alternate them Monday to Friday.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Tesco Vegetarian Batch Cook High Protein Low Calorie Plan — 1,500 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
1501 kcal - 89g protein, 203g carbs, 39g fat, 45g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (542 kcal, 34g protein, 66g carbs, 16g fat, 9g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (376 kcal, 25g protein, 23g carbs, 21g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (583 kcal, 30g protein, 114g carbs, 2g fat, 29g fibre per person)
Tuesday
1486 kcal - 93g protein, 164g carbs, 51g fat, 23g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (491 kcal, 31g protein, 60g carbs, 14g fat, 9g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (332 kcal, 22g protein, 19g carbs, 18g fat, 5g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (663 kcal, 40g protein, 85g carbs, 19g fat, 9g fibre per person)
Wednesday
1501 kcal - 89g protein, 203g carbs, 39g fat, 45g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (542 kcal, 34g protein, 66g carbs, 16g fat, 9g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (376 kcal, 25g protein, 23g carbs, 21g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (583 kcal, 30g protein, 114g carbs, 2g fat, 29g fibre per person)
Thursday
1486 kcal - 93g protein, 164g carbs, 51g fat, 23g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (491 kcal, 31g protein, 60g carbs, 14g fat, 9g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (332 kcal, 22g protein, 19g carbs, 18g fat, 5g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (663 kcal, 40g protein, 85g carbs, 19g fat, 9g fibre per person)
Friday
1501 kcal - 89g protein, 203g carbs, 39g fat, 45g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (542 kcal, 34g protein, 66g carbs, 16g fat, 9g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (376 kcal, 25g protein, 23g carbs, 21g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (583 kcal, 30g protein, 114g carbs, 2g fat, 29g fibre per person)
Saturday
1516 kcal - 116g protein, 211g carbs, 26g fat, 53g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (540 kcal, 50g protein, 47g carbs, 17g fat, 8g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (331 kcal, 18g protein, 62g carbs, 2g fat, 19g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (645 kcal, 48g protein, 102g carbs, 7g fat, 26g fibre per person)
Sunday
1516 kcal - 116g protein, 211g carbs, 26g fat, 53g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (540 kcal, 50g protein, 47g carbs, 17g fat, 8g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (331 kcal, 18g protein, 62g carbs, 2g fat, 19g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (645 kcal, 48g protein, 102g carbs, 7g fat, 26g fibre per person)
Weekly shopping list
Protein
- Eggs 27
- Green lentils 575g
- Firm tofu 350g
- Whey protein powder 50g
- Quorn mince 380g
Carbs & Grains
- Wholemeal flour 470g
- Brown rice 160g
- Wholemeal pasta 170g
Vegetables
- Courgette 5
- Red pepper 5
- Onion 10
- Mixed leaves 280g
- Mushrooms 575g
- Carrot 6
- Sweet potato mash 725g
- Broccoli 350g
- Spring onion 4
- Tinned tomatoes 4 x 400g tins (1512g required)
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (688ml required)
- Low-fat yogurt 460g
- Oat milk 1 x 1L carton (188ml required)
- Low-fat Greek yogurt 190g
Fruit
- Blueberries 230g
- berries 120g
Herbs & Spices
- Garlic 11 cloves
- Basil, optional to taste x2
- Mixed herbs 2 tsp
Condiments & Oils
- Olive oil 1.75 tbsp
- Vegetable stock 2 cubes (makes 1L; 948ml required)
- Teriyaki sauce 70g
Tins & Jars
- Cannellini beans 380g
Extras
- Sesame seeds 1.75 tsp
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
- 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)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
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 98g of protein per day across the week, based on the meals actually selected — in line with 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 1,500 kcal target — the difference here is that meals are filtered for how well they hold up over several days, not just for taste on day one.
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 1,500 kcal/day, the Tesco shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Tesco.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.