Tesco Maintenance Meal Plan — 2,000 kcal
Free 7-day maintenance 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
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 280 kcal, 9g protein.
Smoked Salmon and Quinoa Salad
Made with smoked salmon, quinoa, cucumber half. Ready in 12 min — 480 kcal, 36g protein.
Grilled Tuna Steak with Brown Rice and Asparagus
Made with tuna steak, brown rice, asparagus. Ready in 20 min — 500 kcal, 50g protein.
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries. Ready in 2 min — 180 kcal, 16g protein.
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 240 kcal, 8g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Smoked salmon 100g
- Tuna steak 200g
- Turkey breast slices 100g
- Eggs 3
- Tinned sardines in spring water 90g
- Pork tenderloin 180g
- Red lentils 120g
- Beef tomato 1
- King prawns 180g
- Chicken thighs 220g
- Green lentils 100g
- Firm tofu 200g
- Black beans tinned 200g
- Salmon fillet 180g
Carbs & Grains
- Brown rice 90g dry
- Oat biscuits 4
- Wholemeal tortilla 1
- Rolled oats 50g
Vegetables
- Cucumber half
- Asparagus 150g
- Avocado half
- Baby spinach 30g
- Spinach 60g
- Cherry tomatoes 8
- Parsnip 100g
- Carrot 100g
- Sweet potato 100g
- Onion 1
- Broccoli 200g
- Mushrooms 200g
- Spring onion 2
- Sweetcorn 60g
Dairy & Eggs
- Coconut milk 200ml
- Low-fat Greek yogurt 150g
- Peanut butter 1 tbsp
- Light mozzarella 100g
- Skyr 150g
Extras & Condiments
- Chia seeds 30g
- Mango chunks 100g
- Vanilla extract drop
- Quinoa 80g dry
- Dill 1 tsp
- Lemon juice
- Mixed leaves 60g
- Soy sauce 1 tbsp
- Olive oil 1 tsp
- Frozen mixed berries 80g
- Mustard 1 tsp
- Reduced-fat feta 60g
- Rye crackers 4
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Basil leaves
- Balsamic glaze 1 tsp
- Honey 1 tbsp
- Paprika 2 tsp
- Vegetable stock 600ml
- Parmesan 20g
- Back bacon rashers 2
- Reduced-sugar baked beans 100g
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Apple 1
- Walnuts 20g
- Salsa 50g
- Coriander fresh
- Lime juice
- Dark chocolate 70% 30g
- Almonds 20g
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 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. 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.