Tesco Quick Shop Weekly Maintenance Plan — 2,000 kcal

Free printable UK maintenance meal plan for Tesco: 7 days at ~2,000 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketTesco
Calorie target~2000 kcal/day
Weekly budget£30–40
Prep difficultyLow (10–20 min/day)
Best forMaintaining current weight at a balanced ~2,000 kcal/day
DietAll diets

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forMaintaining current weight at a balanced ~2,000 kcal/day
Calories~2000 kcal/day
Budget£30–40/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

Export This Meal Plan as a PDF

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.

Printable meal plan PDF

Tesco Quick Shop Weekly Maintenance Plan — 2,000 kcal

A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.

Supermarket: TescoCalories: ~2000 kcal/dayBudget: £30–40Diet: All diets

7-day meal plan

Monday

2000 kcal - 188g protein
  • Breakfast: Greek Yogurt with Mixed Berries (296 kcal, 25g protein)
  • Lunch: Lean Beef and Roasted Sweet Potato Salad (617 kcal, 49g protein)
  • Dinner: Chicken Tikka with Cauliflower Rice and Raita (593 kcal, 64g protein)
  • Snack: Sardines on Rye Crackers (272 kcal, 25g protein)
  • Snack: Smoked Salmon on Cucumber Slices (222 kcal, 25g protein)

Tuesday

2000 kcal - 139g protein
  • Breakfast: Greek Yogurt with Mixed Berries (322 kcal, 27g protein)
  • Lunch: Lean Beef Mince Lettuce Wraps (510 kcal, 48g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (591 kcal, 30g protein)
  • Snack: Light Mozzarella and Tomato (255 kcal, 21g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (322 kcal, 13g protein)

Wednesday

2000 kcal - 140g protein
  • Breakfast: Greek Yogurt with Mixed Berries (312 kcal, 26g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (584 kcal, 23g protein)
  • Dinner: Thai-Style Prawn and Noodle Stir-Fry (610 kcal, 47g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (260 kcal, 23g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (234 kcal, 21g protein)

Thursday

2000 kcal - 176g protein
  • Breakfast: Greek Yogurt with Mixed Berries (310 kcal, 26g protein)
  • Lunch: Sardine and Wholemeal Pasta Salad (593 kcal, 41g protein)
  • Dinner: Turkey Mince and Sweet Potato Bake (619 kcal, 57g protein)
  • Snack: Skyr High-Protein Yogurt (194 kcal, 26g protein)
  • Snack: Sardines on Rye Crackers (284 kcal, 26g protein)

Friday

2000 kcal - 142g protein
  • Breakfast: Greek Yogurt with Mixed Berries (294 kcal, 25g protein)
  • Lunch: Green Lentil and Halloumi Bowl (601 kcal, 37g protein)
  • Dinner: Pork Tenderloin with Apple and Sweet Potato (614 kcal, 54g protein)
  • Snack: Apple with Walnuts (258 kcal, 6g protein)
  • Snack: Light Mozzarella and Tomato (233 kcal, 20g protein)

Saturday

2000 kcal - 116g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (370 kcal, 12g protein)
  • Lunch: Tuna and Edamame Brown Rice Bowl (543 kcal, 46g protein)
  • Dinner: Tofu Pad Thai (555 kcal, 30g protein)
  • Snack: Dark Chocolate and Almonds (301 kcal, 7g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (231 kcal, 21g protein)

Sunday

2000 kcal - 144g protein
  • Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (383 kcal, 12g protein)
  • Lunch: Grilled Chicken Caesar Wrap (575 kcal, 46g protein)
  • Dinner: Lean Pork Loin with Roasted Root Vegetables (599 kcal, 55g protein)
  • Snack: Apple and Peanut Butter (263 kcal, 7g protein)
  • Snack: Skyr High-Protein Yogurt (180 kcal, 24g protein)

Weekly shopping list

Protein

  • Lean beef strips 200g
  • Chicken breast 245g
  • Tinned sardines in spring water 110g
  • Smoked salmon 100g
  • Lean beef mince 240g
  • Green lentils tinned 270g
  • Beef tomato 1
  • Tinned chickpeas 260g
  • King prawns 260g
  • Tinned sardines 155g
  • Turkey mince lean 260g
  • Green lentils 125g cooked
  • Pork tenderloin 245g
  • Tinned tuna in spring water 170g
  • Firm tofu 230g
  • Pork loin 240g

Carbs & Grains

  • Rolled oats 65g
  • Brown rice 105g dry
  • Wholewheat noodles 115g dry
  • Wholemeal pasta 105g dry
  • Rice noodles 90g dry
  • Wholemeal tortilla 1

Vegetables

  • Sweet potato 245g
  • Red onion half
  • Cucumber 60g
  • Romaine lettuce leaves 5
  • Spring onion 3
  • Mushrooms 270g
  • Onion 1
  • Carrot 3
  • Sweet potato mash 340g
  • Baby spinach 130g
  • Tinned tomatoes 260g
  • Cherry tomatoes 13
  • Spinach 130g
  • Edamame beans 90g
  • Peanuts 25g
  • Romaine lettuce 70g
  • Parsnip 180g

Dairy & Eggs

  • Low-fat Greek yogurt 245g
  • Low-fat yogurt 100g
  • Light mozzarella 135g
  • Peanut butter 40g
  • Light cream cheese 40g
  • Skyr 195g
  • Halloumi 100g
  • Semi-skimmed milk 230ml

Extras & Condiments

  • Frozen mixed berries 125g
  • Honey 1.25 tsp
  • Mixed leaves 100g
  • Balsamic dressing 20g
  • Tikka paste 35g
  • Cauliflower 370g
  • Mint 1.25 tsp
  • Rye crackers 5
  • Soy sauce 1.25 tbsp
  • Garlic 3 cloves
  • Ginger 1.25 tsp
  • Vegetable stock 270ml
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Chia seeds 1.25 tsp
  • Curry powder 2.5 tsp
  • Pak choi 195g
  • Sweet chilli sauce 25g
  • Lime juice
  • Lemon juice 1.25 tbsp
  • Paprika 1.25 tsp
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Apple 1
  • Rosemary 1.25 tsp
  • Olive oil 1.25 tbsp
  • Walnuts 25g
  • Bran Flakes 50g
  • Sesame oil 1.25 tsp
  • Beansprouts 115g
  • Tamari 2.25 tbsp
  • Dark chocolate 70% 35g
  • Almonds 25g
  • Light Caesar dressing 25g
  • Parmesan 10g

Your 7-Day Meal Plan

Monday

2000 kcal188g protein
Breakfast296 kcal · 25g protein · 3 min

Greek Yogurt with Mixed Berries

Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 296 kcal, 25g protein.

Recipe
  1. Add the base ingredients to a bowl: Low-fat Greek yogurt 245g, Frozen mixed berries 125g, Honey 1.25 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch617 kcal · 49g protein · 25 min

Lean Beef and Roasted Sweet Potato Salad

Made with lean beef strips, sweet potato, mixed leaves. Ready in 25 min — 617 kcal, 49g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Lean beef strips 200g, Sweet potato 245g, Mixed leaves 100g, Red onion half, Balsamic dressing 20g.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner593 kcal · 64g protein · 25 min

Chicken Tikka with Cauliflower Rice and Raita

Made with chicken breast, tikka paste, cauliflower. Ready in 25 min — 593 kcal, 64g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Chicken breast 245g, Tikka paste 35g, Cauliflower 370g, Low-fat yogurt 100g, Cucumber 60g, Mint 1.25 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack272 kcal · 25g protein · 3 min

Sardines on Rye Crackers

Made with tinned sardines in spring water, rye crackers. Ready in 3 min — 272 kcal, 25g protein.

Recipe
  1. Lay out the ingredients: Tinned sardines in spring water 110g, Rye crackers 5.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack222 kcal · 25g protein · 5 min

Smoked Salmon on Cucumber Slices

Made with smoked salmon, cucumber. Ready in 5 min — 222 kcal, 25g protein.

Recipe
  1. Lay out the ingredients: Smoked salmon 100g, Cucumber 1.
  2. Drain, slice, or portion anything that needs preparing.
  3. 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

  • Lean beef strips 200g
  • Chicken breast 245g
  • Tinned sardines in spring water 110g
  • Smoked salmon 100g
  • Lean beef mince 240g
  • Green lentils tinned 270g
  • Beef tomato 1
  • Tinned chickpeas 260g
  • King prawns 260g
  • Tinned sardines 155g
  • Turkey mince lean 260g
  • Green lentils 125g cooked
  • Pork tenderloin 245g
  • Tinned tuna in spring water 170g
  • Firm tofu 230g
  • Pork loin 240g

Carbs & Grains

  • Rolled oats 65g
  • Brown rice 105g dry
  • Wholewheat noodles 115g dry
  • Wholemeal pasta 105g dry
  • Rice noodles 90g dry
  • Wholemeal tortilla 1

Vegetables

  • Sweet potato 245g
  • Red onion half
  • Cucumber 60g
  • Romaine lettuce leaves 5
  • Spring onion 3
  • Mushrooms 270g
  • Onion 1
  • Carrot 3
  • Sweet potato mash 340g
  • Baby spinach 130g
  • Tinned tomatoes 260g
  • Cherry tomatoes 13
  • Spinach 130g
  • Edamame beans 90g
  • Peanuts 25g
  • Romaine lettuce 70g
  • Parsnip 180g

Dairy & Eggs

  • Low-fat Greek yogurt 245g
  • Low-fat yogurt 100g
  • Light mozzarella 135g
  • Peanut butter 40g
  • Light cream cheese 40g
  • Skyr 195g
  • Halloumi 100g
  • Semi-skimmed milk 230ml

Extras & Condiments

  • Frozen mixed berries 125g
  • Honey 1.25 tsp
  • Mixed leaves 100g
  • Balsamic dressing 20g
  • Tikka paste 35g
  • Cauliflower 370g
  • Mint 1.25 tsp
  • Rye crackers 5
  • Soy sauce 1.25 tbsp
  • Garlic 3 cloves
  • Ginger 1.25 tsp
  • Vegetable stock 270ml
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Chia seeds 1.25 tsp
  • Curry powder 2.5 tsp
  • Pak choi 195g
  • Sweet chilli sauce 25g
  • Lime juice
  • Lemon juice 1.25 tbsp
  • Paprika 1.25 tsp
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Apple 1
  • Rosemary 1.25 tsp
  • Olive oil 1.25 tbsp
  • Walnuts 25g
  • Bran Flakes 50g
  • Sesame oil 1.25 tsp
  • Beansprouts 115g
  • Tamari 2.25 tbsp
  • Dark chocolate 70% 35g
  • Almonds 25g
  • Light Caesar dressing 25g
  • Parmesan 10g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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.

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 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 beginners?

Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.

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