What this plan is for
A Tesco maintenance plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Maintenance Meal Plan — 2,000 kcal
Steady, balanced eating around a ~2,000 kcal/day target. This 7-day plan targets 2,000 kcal/day and averages 128g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalMaintenance
Weekly cost£30–40 estimate
Daily average across the 7 days
1,996 kcal128g protein227g carbs62g fat33g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1980 kcal per person123g protein · 255g carbs per person
Breakfast365 kcal · 11g protein · 54g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 365 kcal, 11g protein, 54g carbs.
Recipe
Ingredients
- 50g rolled oats
- 1¾ tsp chia seeds
- 175ml oat milk
- 70g frozen mixed berries
- ¾ tsp maple syrup
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, chia seeds and oat milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add frozen mixed berries and maple syrup. Loosen with a splash of oat milk if needed.
Lunch592 kcal · 42g protein · 63g carbs · 20 min
Grilled Chicken, Brown Rice and Roasted Peppers
Made with chicken breast, brown rice, mixed peppers. Ready in 20 min — 592 kcal, 42g protein, 63g carbs.
Recipe
Ingredients
- 150g chicken breast
- 70g brown rice (dry weight)
- ¾ pepper
- ¾ tbsp olive oil
- 2 garlic cloves
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the chicken breast in a non-stick pan over medium heat until cooked through. Meanwhile roast pepper and garlic at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Fold the cooked rice through the pan, stir in olive oil, and heat through before serving.
Dinner524 kcal · 46g protein · 60g carbs · 35 min
Lean Turkey Mince Stuffed Peppers
Made with turkey mince lean, mixed peppers, brown rice. Ready in 35 min — 524 kcal, 46g protein, 60g carbs.
Recipe
Ingredients
- 175g lean turkey mince
- 4 mixed peppers
- 70g cooked brown rice
- ½ of a standard tin of tomatoes
- ¾ onion
- 2 garlic cloves
Method
- Have the cooked brown rice ready, reheating gently if serving hot.
- Meanwhile, cook the lean turkey mince in a non-stick pan over medium heat, stirring, until browned and hot through. Add mixed peppers, tomatoes, onion and garlic and cook until tender.
- Fold the cooked rice through the pan, season to taste and serve hot.
Snack279 kcal · 18g protein · 42g carbs · 5 min
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 279 kcal, 18g protein, 42g carbs.
Recipe
Ingredients
- 40g rolled oats
- 90g skyr
- 85ml semi-skimmed milk
- 1 banana
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats and semi-skimmed milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add skyr and banana. Loosen with a splash of semi-skimmed milk if needed.
Snack220 kcal · 6g protein · 36g carbs · 3 min
Banana and Peanut Butter on Rice Cakes
Made with banana, peanut butter, rice cakes. Ready in 3 min — 220 kcal, 6g protein, 36g carbs.
Recipe
Ingredients
- 1 banana
- ¾ tbsp peanut butter
- 2 rice cakes
Allergens in this meal: Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Top rice cakes with banana and peanut butter and serve.
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 60 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
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 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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 2,000 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Tesco Maintenance Meal Plan — 2,000 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
1980 kcal - 123g protein, 255g carbs, 48g fat, 38g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (365 kcal, 11g protein, 54g carbs, 9g fat, 11g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (592 kcal, 42g protein, 63g carbs, 17g fat, 4g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (524 kcal, 46g protein, 60g carbs, 10g fat, 14g fibre per person)
- Snack: Mini Protein Overnight Oats (279 kcal, 18g protein, 42g carbs, 4g fat, 5g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (220 kcal, 6g protein, 36g carbs, 8g fat, 4g fibre per person)
Tuesday
1994 kcal - 119g protein, 194g carbs, 77g fat, 28g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (401 kcal, 12g protein, 60g carbs, 10g fat, 12g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (652 kcal, 46g protein, 70g carbs, 19g fat, 5g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (581 kcal, 38g protein, 39g carbs, 30g fat, 7g fibre per person)
- Snack: Cottage Cheese with Cucumber (159 kcal, 18g protein, 8g carbs, 6g fat, 1g fibre per person)
- Snack: Almonds and Dried Cranberries (201 kcal, 5g protein, 17g carbs, 12g fat, 3g fibre per person)
Wednesday
2001 kcal - 137g protein, 195g carbs, 68g fat, 34g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (371 kcal, 11g protein, 55g carbs, 9g fat, 12g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (604 kcal, 43g protein, 64g carbs, 18g fat, 4g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (606 kcal, 43g protein, 61g carbs, 23g fat, 15g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (167 kcal, 18g protein, 7g carbs, 7g fat, 2g fibre per person)
- Snack: Light Mozzarella and Tomato (253 kcal, 22g protein, 8g carbs, 11g fat, 1g fibre per person)
Thursday
2007 kcal - 139g protein, 239g carbs, 49g fat, 37g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (370 kcal, 11g protein, 55g carbs, 9g fat, 11g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (599 kcal, 42g protein, 63g carbs, 18g fat, 4g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (655 kcal, 53g protein, 83g carbs, 11g fat, 15g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (126 kcal, 14g protein, 12g carbs, 3g fat, 2g fibre per person)
- Snack: Sardines on Rye Crackers (257 kcal, 19g protein, 26g carbs, 8g fat, 5g fibre per person)
Friday
2001 kcal - 115g protein, 222g carbs, 69g fat, 25g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (399 kcal, 12g protein, 59g carbs, 10g fat, 12g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (645 kcal, 46g protein, 69g carbs, 19g fat, 4g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (553 kcal, 39g protein, 43g carbs, 25g fat, 4g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (189 kcal, 13g protein, 23g carbs, 5g fat, 1g fibre per person)
- Snack: Banana and Almonds (215 kcal, 5g protein, 28g carbs, 10g fat, 4g fibre per person)
Saturday
1990 kcal - 144g protein, 237g carbs, 56g fat, 32g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (302 kcal, 13g protein, 58g carbs, 5g fat, 8g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (701 kcal, 50g protein, 74g carbs, 21g fat, 5g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (642 kcal, 52g protein, 70g carbs, 19g fat, 10g fibre per person)
- Snack: Almond Butter with Celery Sticks (113 kcal, 4g protein, 5g carbs, 10g fat, 3g fibre per person)
- Snack: Tuna on Rye Crackers (232 kcal, 25g protein, 30g carbs, 1g fat, 6g fibre per person)
Sunday
2000 kcal - 119g protein, 244g carbs, 65g fat, 37g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (274 kcal, 11g protein, 53g carbs, 4g fat, 7g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (633 kcal, 45g protein, 67g carbs, 19g fat, 4g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (680 kcal, 52g protein, 94g carbs, 14g fat, 16g fibre per person)
- Snack: Dark Chocolate and Almonds (277 kcal, 6g protein, 11g carbs, 22g fat, 4g fibre per person)
- Snack: Carrot Sticks with Hummus (136 kcal, 5g protein, 19g carbs, 6g fat, 6g fibre per person)
Weekly shopping list
Protein
- Chicken breast 1.2kg
- Turkey mince lean 350g
- Eggs 3
- Pork loin 180g
- Smoked salmon 75g
- Beef tomato 1
- Tinned sardines in spring water 80g
- Mackerel fillet 170g
- King prawns 210g
- Tinned tuna in spring water 85g
- Lean stewing beef 190g
Carbs & Grains
- Rolled oats 310g
- Brown rice 600g
- Rice 5 cakes
- Wholemeal 1 roll
- Wholemeal pasta 180g
- New potatoes 240g
Vegetables
- Mixed peppers 1.5kg
- Tinned tomatoes 3 x 400g tins (897g required)
- Onion 3
- Spinach 60g
- Cherry tomatoes 2 x 300g packs (338g required)
- Cucumber 2 (450g required)
- Parsnip 140g
- Carrot 350g
- Sweet potato 370g
- Spring onion 3
- Watercress 40g
- Celery 4 sticks
Dairy & Eggs
- Oat milk 1 x 1L carton (908ml required)
- Skyr 90g
- Semi-skimmed milk 1 x 1L carton (479ml required)
- Reduced-fat feta 60g
- Cottage cheese 240g
- Light mozzarella 90g
- Low-fat Greek yogurt 140g
Fruit
- mixed berries 600g
- Banana 3
Herbs & Spices
- Garlic 24 cloves
- Mixed herbs 2 tsp
- Rosemary 1 tsp
- Basil, optional to taste x2
- Chilli flakes, optional to taste
Condiments & Oils
- Olive oil 9 tbsp
- Peanut butter 14g
- Mustard dressing 19g
- Honey 2 tsp
- Almond butter 1.25 tbsp
- Beef stock 280ml
- Hummus 60g
Extras
- Chia seeds 50g
- Maple syrup 1.75 tbsp
- Almonds 65g
- Dried cranberries 19g
- Balsamic glaze 1 tsp
- Rye 8 crackers
- Lemon juice, optional to taste
- Bran Flakes 90g
- Lemon juice 1.25 tsp
- Dark chocolate 70% 30g
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.
- Clubcard Prices frequently cover chicken, mince and dairy — the high-cost items in a protein-led plan.
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
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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)
💪 Increase protein
- Add an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
🥦 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 maintenance 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 128g 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 maintenance plan?
Plenty of maintenance plans share the same 2,000 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
Can I print this maintenance 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 2,000 kcal/day, the Tesco shopping list, and your chosen household portion sizes.
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. Recipes are rated Standard (20–30 min/day) and use ingredients available at Tesco — no specialist equipment or advanced technique is needed.
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.