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 Freezer-Friendly Weekly Low Effort 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: All diets
Dinner: Baked Cod with New Potatoes and Green Beans (592 kcal, 54g protein)
Snack: Mini Protein Overnight Oats (284 kcal, 27g protein)
Saturday
1800 kcal - 101g protein
Breakfast: Banana and Oat Smoothie (457 kcal, 15g protein)
Lunch: Baked Tofu and Tahini Buddha Bowl (590 kcal, 35g protein)
Dinner: Butternut Squash and Lentil Soup with Bread (561 kcal, 21g protein)
Snack: Lean Beef Jerky (192 kcal, 30g protein)
Sunday
1800 kcal - 123g protein
Breakfast: Banana and Oat Smoothie (376 kcal, 12g protein)
Lunch: Salmon Fillet with New Potatoes and Green Beans (630 kcal, 48g protein)
Dinner: Lentil and Turkey Sausage Casserole (606 kcal, 48g protein)
Snack: Hard-Boiled Eggs (188 kcal, 15g protein)
Weekly shopping list
Protein
Smoked mackerel fillet 90g
Eggs 2
Chicken breast 180g
Tinned chickpeas 170g
Firm tofu 225g
Chicken stock 700ml
Mackerel fillet 210g
Eggs 2 hard-boiled
Turkey breast slices 105g
Chicken tikka 165g
Red lentils 110g
Turkey mince lean 220g
Cod fillet 245g
Lean beef jerky 60g
Salmon fillet 180g
Turkey sausages 5
Carbs & Grains
Wholemeal bread 2 slices
Brown rice 90g dry
Oatcakes 5
Orzo pasta 70g dry
New potatoes 290g
Wholemeal roll 1
Wholemeal tortilla 1
Rolled oats 50g
Vegetables
Cherry tomatoes 9
Cucumber 55g
Carrot 1
Celery 2 stalks
Onion 1
Spring onion 4
Celery sticks 5
Cucumber slices 5
Lettuce 45g
Tinned tomatoes 440g
Romaine lettuce leaves 5
Carrot grated 60g
Dairy & Eggs
Butter 6g
Tinned coconut milk light 225ml
Peanut butter 2.25 tbsp
Light cream cheese 40g
Mint yogurt sauce 35g
Semi-skimmed milk 330ml
Skyr 125g
Oat milk 370ml
Butternut squash 600g
Extras & Condiments
Lemon juice 1.25 tsp
Mixed leaves 90g
Lemon dressing 15g
Mixed frozen veg 225g
Curry paste 35g
Reduced-fat cheddar 45g
Parsley fresh
Mustard dressing 25g
Watercress 45g
Light mayo 25g
Mustard 1.25 tsp
Lean lamb shoulder 220g
Garlic 3 cloves
Cinnamon 1 tsp
Cumin 1 tsp
Whey protein powder 35g
Hoisin sauce 25g
Sesame seeds 1.25 tsp
Green beans 185g
Lemon 1
Olive oil 1.25 tsp
Parsley
Banana half
Banana 1
Roasted mixed veg 220g
Tahini 30g
Vegetable stock 1025ml
Paprika 1.25 tsp
Your 7-Day Meal Plan
Monday
1800 kcal139g protein
Breakfast450 kcal · 41g protein · 10 min
Smoked Mackerel Scrambled Eggs on Toast
Made with smoked mackerel fillet, eggs, wholemeal bread. Ready in 10 min — 450 kcal, 41g protein.
Recipe
Toast or warm the bread, bagel, wrap, or pitta if preferred.
Prepare the filling ingredients: Smoked mackerel fillet 90g, Eggs 2, Wholemeal bread 2 slices, Butter 6g, Lemon juice 1.25 tsp.
Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch551 kcal · 50g protein · 15 min
Grilled Chicken and Chickpea Power Salad
Made with chicken breast, tinned chickpeas, mixed leaves. Ready in 15 min — 551 kcal, 50g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Chicken breast 180g, Tinned chickpeas 170g, Mixed leaves 90g, Cherry tomatoes 9, Cucumber 55g, Lemon dressing 15g.
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.
Dinner518 kcal · 32g protein · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, mixed frozen veg. Ready in 25 min — 518 kcal, 32g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
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)
🥦 Make it vegetarian
Replace chicken with Quorn fillets or diced firm tofu
Swap beef mince for tinned green lentils or plant-based mince
Use halloumi or feta instead of meat in lunch salads
Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this low effort 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 low effort 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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
