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.
Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch524 kcal · 23g protein · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 524 kcal, 23g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Green lentils 130g dry, Sweet potato 260g, Baby spinach 75g, Tahini 25g, Lemon juice, Cumin 1.25 tsp.
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.
Dinner587 kcal · 33g protein · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 587 kcal, 33g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
Meanwhile, prepare the remaining ingredients: Firm tofu 260g, Brown rice 115g dry, Broccoli 260g, Teriyaki sauce 50g, Sesame seeds 1.25 tsp, Spring onion 3.
Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack204 kcal · 6g protein · 3 min
Almond Butter with Celery Sticks
Made with almond butter, celery sticks. Ready in 3 min — 204 kcal, 6g protein.
Recipe
Lay out the ingredients: Almond butter 1.25 tbsp, Celery sticks 5.
Drain, slice, or portion anything that needs preparing.
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
Eggs 3
Green lentils 130g dry
Firm tofu 260g
Black beans tinned 260g
Eggs 3 soft-boiled
Green lentils tinned 250g
Beef tomato 1
Tinned chickpeas 135g
Carbs & Grains
Wholemeal bread 3 slices
Brown rice 115g dry
Wholewheat noodles 100g dry
Wholemeal pasta 110g dry
Wholemeal pitta 1
Rolled oats 65g
Vegetables
Baby spinach 65g
Mushrooms 130g
Sweet potato 260g
Broccoli 260g
Spring onion 3
Celery sticks 5
Sweetcorn 75g
Avocado 3/4
Cherry tomatoes 8
Onion 1
Carrot 3
Sweet potato mash 310g
Tinned tomatoes 525g
Frozen peas 135g
Frozen edamame beans 185g
Courgette 1 roasted
Red pepper 1 roasted
Red pepper 1
Spinach 40g
Dairy & Eggs
Almond butter 1.25 tbsp
Semi-skimmed milk 380ml
Light mozzarella 125g
Low-fat Greek yogurt 200g
Ricotta 125g
Ricotta cheese 130g
Cottage cheese 260g
Peanut butter 40g
Tinned coconut milk light 270ml
Extras & Condiments
Olive oil 1.25 tsp
Tahini 25g
Lemon juice
Cumin 1.25 tsp
Teriyaki sauce 50g
Sesame seeds 1.25 tsp
Salsa 65g
Coriander fresh
Lime juice
Reduced-sugar baked beans 260g
Whey protein powder 40g
Mixed leaves 75g
Tahini dressing 25g
Vegetable stock 250ml
Basil leaves
Balsamic glaze 1.25 tsp
Cannellini beans tinned 270g
Garlic 4 cloves
Basil
Parmesan 25g
Frozen mixed berries 105g
Soy sauce 2.5 tbsp
Ginger 1.25 tsp
Sea salt pinch
Frozen berries 105g
Honey 1.25 tsp
Mixed herbs 1.25 tsp
Mixed beans tinned 525g
Chilli powder 1.25 tsp
Chia seeds 1.25 tsp
Hummus 105g
Mixed frozen veg 270g
Curry paste 40g
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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 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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Tesco.
