Tesco 15-Minute Low Effort Plan — 2,000 kcal
Free 7-day low effort meal plan for Tesco. Targets ~2000 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 240 kcal, 20g protein.
Tuna and Sweetcorn Jacket Potato
Made with baking potato, tinned tuna in spring water, sweetcorn. Ready in 12 min — 460 kcal, 36g protein.
Salmon and Wholemeal Pasta with Spinach
Made with salmon fillet, wholemeal pasta, baby spinach. Ready in 20 min — 580 kcal, 42g protein.
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 200 kcal, 10g protein.
Prawn Cocktail in Lettuce Cups
Made with king prawns, light mayo, lemon juice. Ready in 8 min — 160 kcal, 18g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Tinned tuna in spring water 145g
- Salmon fillet 180g
- King prawns 120g
- Green lentils 100g
- Firm tofu 200g
- Turkey mince lean 180g
- Chicken stock 100ml
- Lean stewing beef 200g
- Beef stock 300ml
- Eggs 2
- Tuna steak 200g
Carbs & Grains
- Baking potato 200g
- Wholemeal pasta 90g dry
- Rice noodles 80g dry
- Oatcakes 3
- Brown rice 80g dry
- Orzo pasta 60g dry
Vegetables
- Sweetcorn 60g
- Baby spinach 100g
- Romaine lettuce leaves 4
- Courgette 1
- Red pepper 1
- Onion 1
- Spring onion 3
- Peanuts 20g
- Sweet potato 250g
- Carrot 2
- Cherry tomatoes 8
- Cucumber 50g
- Celery 2 stalks
- Pea protein powder 30g
- Spinach 30g
- Mushrooms 200g
- Lettuce 40g
- Asparagus 150g
Dairy & Eggs
- Low-fat Greek yogurt 200g
- Cottage cheese 100g
- Oat milk 250ml
- Semi-skimmed milk 200ml
- Almond butter 1 tbsp
- Mint yogurt sauce 30g
- Peanut butter 1 tbsp
Extras & Condiments
- Frozen mixed berries 100g
- Honey 1 tsp
- Lemon juice
- Garlic 2 cloves
- Olive oil 1 tbsp
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Light mayo 15g
- Vegetable stock 500ml
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Rye crackers 4
- Mixed leaves 80g
- Raisins 20g
- Parsley fresh
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Banana half
- Bran Flakes 45g
- Watercress 30g
- Mustard 1 tsp
- Thyme 1 tsp
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)
🥦 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.
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.