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 High-Fibre Maintenance 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 151g 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
2,003 kcal151g protein205g carbs61g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2015 kcal per person163g protein · 208g carbs per person
Breakfast526 kcal · 15g protein · 66g carbs · 7 min
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 526 kcal, 15g protein, 66g carbs.
Recipe
Ingredients
- 70g rolled oats
- 275ml oat milk
- 20g walnuts
- ½ tsp cinnamon
- 1 tsp maple syrup
Allergens in this meal: Cereals containing gluten, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with walnuts, cinnamon and maple syrup.
Lunch359 kcal · 45g protein · 33g carbs · 8 min
Chickpea and Tuna Salad
Made with tinned tuna in spring water, tinned chickpeas, cucumber. Ready in 8 min — 359 kcal, 45g protein, 33g carbs.
Recipe
Ingredients
- 1 standard tin of tuna, drained
- ½ of a standard tin of chickpeas, drained
- ½ cucumber
- ½ red onion
- 1 tbsp lemon dressing
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Drain tuna and chickpeas; rinse the pulses under cold water.
- Slice or chop cucumber and red onion.
- Arrange tuna, chickpeas and cucumber in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner761 kcal · 56g protein · 86g carbs · 35 min
Lentil and Turkey Sausage Casserole
Made with turkey sausages, red lentils, tinned tomatoes. Ready in 35 min — 761 kcal, 56g protein, 86g carbs.
Recipe
Ingredients
- 4 turkey sausages
- 90g red lentils
- 1 standard tin of tomatoes
- 1 onion
- 2 celery stalks
- 1 tsp paprika
Allergens in this meal: Celery. Check the label for: Cereals containing gluten, Milk, Soybeans, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop tomatoes, onion and celery and have everything else to hand.
- Cook the turkey sausages in a non-stick pan over medium heat until cooked through.
- Add red lentils and paprika with enough water to cover, and simmer for 20-25 minutes until the red lentils are tender. Season to taste and serve.
Snack222 kcal · 30g protein · 15g carbs · 3 min
Chocolate Protein Shake
Made with whey protein powder, semi-skimmed milk. Ready in 3 min — 222 kcal, 30g protein, 15g carbs.
Recipe
Ingredients
- 30g whey protein powder
- 275ml semi-skimmed milk
Allergens in this meal: Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put whey protein powder in a bowl or lidded container, adding semi-skimmed milk just before eating.
Snack147 kcal · 17g protein · 8g carbs · 3 min
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber. Ready in 3 min — 147 kcal, 17g protein, 8g carbs.
Recipe
Ingredients
- 125g cottage cheese
- ½ cucumber
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Put cucumber in a bowl or lidded container, adding cottage cheese just before eating.
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.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 main containers, then add the separate small tubs shown above.
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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.
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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 High-Fibre Maintenance 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
2015 kcal - 163g protein, 208g carbs, 57g fat, 42g fibre- Breakfast: Porridge with Walnuts and Cinnamon (526 kcal, 15g protein, 66g carbs, 20g fat, 12g fibre per person)
- Lunch: Chickpea and Tuna Salad (359 kcal, 45g protein, 33g carbs, 5g fat, 8g fibre per person)
- Dinner: Lentil and Turkey Sausage Casserole (761 kcal, 56g protein, 86g carbs, 20g fat, 20g fibre per person)
- Snack: Chocolate Protein Shake (222 kcal, 30g protein, 15g carbs, 6g fat, 1g fibre per person)
- Snack: Cottage Cheese with Cucumber (147 kcal, 17g protein, 8g carbs, 6g fat, 1g fibre per person)
Tuesday
2003 kcal - 175g protein, 210g carbs, 48g fat, 40g fibre- Breakfast: Porridge with Walnuts and Cinnamon (615 kcal, 17g protein, 78g carbs, 24g fat, 13g fibre per person)
- Lunch: Chickpea and Tuna Salad (411 kcal, 52g protein, 37g carbs, 6g fat, 9g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (617 kcal, 54g protein, 72g carbs, 11g fat, 17g fibre per person)
- Snack: Skyr High-Protein Yogurt (97 kcal, 17g protein, 6g carbs, 0g fat, 0g fibre per person)
- Snack: Chocolate Protein Shake (263 kcal, 35g protein, 17g carbs, 7g fat, 1g fibre per person)
Wednesday
2001 kcal - 163g protein, 199g carbs, 58g fat, 36g fibre- Breakfast: Porridge with Walnuts and Cinnamon (756 kcal, 21g protein, 96g carbs, 29g fat, 17g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (361 kcal, 51g protein, 9g carbs, 10g fat, 2g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (576 kcal, 63g protein, 60g carbs, 11g fat, 8g fibre per person)
- Snack: Carrot Sticks with Hummus (188 kcal, 7g protein, 26g carbs, 8g fat, 9g fibre per person)
- Snack: Skyr High-Protein Yogurt (120 kcal, 21g protein, 8g carbs, 0g fat, 0g fibre per person)
Thursday
1996 kcal - 102g protein, 249g carbs, 58g fat, 44g fibre- Breakfast: Porridge with Walnuts and Cinnamon (547 kcal, 16g protein, 70g carbs, 21g fat, 12g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (261 kcal, 37g protein, 6g carbs, 7g fat, 1g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (782 kcal, 38g protein, 145g carbs, 4g fat, 21g fibre per person)
- Snack: Dark Chocolate and Almonds (272 kcal, 6g protein, 10g carbs, 21g fat, 4g fibre per person)
- Snack: Carrot Sticks with Hummus (134 kcal, 5g protein, 18g carbs, 5g fat, 6g fibre per person)
Friday
2006 kcal - 126g protein, 196g carbs, 75g fat, 39g fibre- Breakfast: Porridge with Walnuts and Cinnamon (482 kcal, 14g protein, 61g carbs, 18g fat, 11g fibre per person)
- Lunch: Chickpea and Tuna Salad (334 kcal, 41g protein, 31g carbs, 5g fat, 8g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (593 kcal, 49g protein, 74g carbs, 10g fat, 13g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (361 kcal, 17g protein, 21g carbs, 24g fat, 3g fibre per person)
- Snack: Dark Chocolate and Almonds (236 kcal, 5g protein, 9g carbs, 18g fat, 4g fibre per person)
Saturday
2001 kcal - 167g protein, 156g carbs, 78g fat, 23g fibre- Breakfast: Ricotta Toast with Berries (388 kcal, 18g protein, 49g carbs, 13g fat, 7g fibre per person)
- Lunch: Chickpea and Tuna Salad (399 kcal, 50g protein, 36g carbs, 6g fat, 9g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (580 kcal, 41g protein, 45g carbs, 26g fat, 4g fibre per person)
- Snack: Sliced Cooked Chicken Breast (196 kcal, 37g protein, 0g carbs, 4g fat, 0g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (438 kcal, 21g protein, 26g carbs, 29g fat, 3g fibre per person)
Sunday
2001 kcal - 160g protein, 218g carbs, 53g fat, 46g fibre- Breakfast: Ricotta Toast with Berries (390 kcal, 18g protein, 49g carbs, 13g fat, 7g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (283 kcal, 40g protein, 7g carbs, 8g fat, 2g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (678 kcal, 50g protein, 108g carbs, 8g fat, 28g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (452 kcal, 15g protein, 54g carbs, 20g fat, 9g fibre per person)
- Snack: Sliced Cooked Chicken Breast (198 kcal, 37g protein, 0g carbs, 4g fat, 0g fibre per person)
Weekly shopping list
Protein
- Tinned tuna in spring water 550g
- Tinned chickpeas 575g
- Turkey 4 sausages
- Red lentils 200g
- Whey protein powder 60g
- Turkey mince lean 370g
- Lean beef mince 575g
- Tinned tuna 190g
- Egg 2
- Smoked mackerel fillet 150g
- Mackerel fillet 180g
- Chicken breast 240g
- Quorn mince 200g
Carbs & Grains
- Rolled oats 450g
- Brown rice 160g
- Wholemeal pasta 170g
- Wholemeal bread 4 slices
- New potatoes 250g
Vegetables
- Cucumber 3 (750g required)
- Red onion 2
- Tinned tomatoes 4 x 400g tins (1463g required)
- Onion 5
- Celery 2 stalks
- Mixed peppers 600g
- Romaine lettuce 130g
- Spring onion 12
- Sweet potato 260g
- Mixed leaves 80g
- Carrot 5
- Watercress 40g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1471ml required)
- Semi-skimmed milk 1 x 1L carton (571ml required)
- Cottage cheese 140g
- Skyr 350g
- Light cream cheese 40g
- Ricotta cheese 200g
Fruit
- berries 160g
Herbs & Spices
- Cinnamon 2.5 tsp
- Paprika 1 tsp
- Garlic 17 cloves
- Ginger 1.5 tbsp
- Garam masala 2 tsp
- Mixed herbs 2 tsp
Condiments & Oils
- Lemon dressing 75g
- Soy sauce 3.25 tbsp
- Hummus 140g
- Honey 1.75 tbsp
- Mustard dressing 20g
- Peanut butter 30g
Extras
- Walnuts 100g
- Maple syrup 1.75 tbsp
- Dark chocolate 70% 55g
- Almonds 35g
- Lemon juice 2 tsp
- Oatcakes 6
- Lemon juice, optional to taste
- Chia seeds 5g
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 151g of protein per day across the week, based on the meals actually selected — well above 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.
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