Tesco Pescatarian Higher-Protein Weekly Muscle Gain Plan — 2,000 kcal

Free printable pescatarian UK muscle gain meal plan for Tesco: 7 days at ~2,000 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketTesco
Calorie target~2000 kcal/day
Weekly budget£40–55
Prep difficultyStandard (20–30 min/day)
Best forBuilding muscle with a calorie surplus
DietPescatarian

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forBuilding muscle with a calorie surplus
Calories~2000 kcal/day
Budget£40–55/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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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 Pescatarian Higher-Protein Weekly Muscle Gain 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: £40–55Diet: Pescatarian

7-day meal plan

Monday

2000 kcal - 119g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (324 kcal, 27g protein)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (581 kcal, 45g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (514 kcal, 29g protein)
  • Snack: Oat Biscuits with Peanut Butter (268 kcal, 9g protein)
  • Snack: Mixed Nuts and Dried Fruit (313 kcal, 9g protein)

Tuesday

2000 kcal - 151g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (411 kcal, 34g protein)
  • Lunch: Cannellini Bean and Tomato Soup (454 kcal, 23g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (653 kcal, 40g protein)
  • Snack: Smoked Salmon on Cucumber Slices (255 kcal, 28g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (227 kcal, 26g protein)

Wednesday

2000 kcal - 115g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (343 kcal, 28g protein)
  • Lunch: Smoked Salmon and Quinoa Salad (568 kcal, 43g protein)
  • Dinner: Tofu Pad Thai (568 kcal, 31g protein)
  • Snack: Walnuts and Dried Blueberries (261 kcal, 6g protein)
  • Snack: Apple and Peanut Butter (260 kcal, 7g protein)

Thursday

2000 kcal - 120g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (397 kcal, 33g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (534 kcal, 27g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (644 kcal, 25g protein)
  • Snack: Carrot Sticks with Hummus (247 kcal, 10g protein)
  • Snack: Cottage Cheese with Cucumber (178 kcal, 25g protein)

Friday

2000 kcal - 137g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (343 kcal, 28g protein)
  • Lunch: Green Lentil and Halloumi Bowl (580 kcal, 36g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (509 kcal, 21g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (343 kcal, 33g protein)
  • Snack: Light Mozzarella and Tomato (225 kcal, 19g protein)

Saturday

2000 kcal - 111g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (378 kcal, 9g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (488 kcal, 29g protein)
  • Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (622 kcal, 44g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (293 kcal, 12g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (219 kcal, 17g protein)

Sunday

2000 kcal - 160g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (372 kcal, 8g protein)
  • Lunch: Baked Cod with Sweet Potato Wedges (577 kcal, 50g protein)
  • Dinner: Tuna and Sweetcorn Pasta Bake (625 kcal, 46g protein)
  • Snack: Hard-Boiled Eggs (186 kcal, 14g protein)
  • Snack: Chocolate Protein Shake (240 kcal, 42g protein)

Weekly shopping list

Protein

  • Salmon fillet 170g
  • Firm tofu 225g
  • Tinned chickpeas 140g
  • Smoked salmon 115g
  • King prawns 170g
  • Eggs 2 hard-boiled
  • Green lentils 120g cooked
  • Eggs 4
  • Beef tomato 1
  • Cod fillet 215g
  • Tinned tuna in spring water 175g

Carbs & Grains

  • Wholemeal bread 2 slices
  • New potatoes 225g
  • Brown rice 100g dry
  • Oat biscuits 4
  • Rice noodles 95g dry
  • Low-sugar granola 35g
  • Rye bread 2 slices
  • Wholemeal pasta 110g dry
  • Rolled oats 60g

Vegetables

  • Cherry tomatoes 7
  • Black pepper pinch
  • Broccoli 225g
  • Spring onion 2
  • Tinned tomatoes 575g
  • Onion 1
  • Cucumber 1
  • Romaine lettuce leaves 6
  • Cucumber half
  • Peanuts 25g
  • Mushrooms 270g
  • Frozen peas 135g
  • Carrot 3
  • Cucumber 3/4
  • Avocado half
  • Sweet potato 240g
  • Sweetcorn 120g

Dairy & Eggs

  • Cottage cheese 170g
  • Peanut butter 1 tbsp
  • Tinned coconut milk light 280ml
  • Halloumi 95g
  • Low-fat Greek yogurt 180g
  • Light mozzarella 120g
  • Semi-skimmed milk 360ml

Extras & Condiments

  • Green beans 110g
  • Lemon 1
  • Olive oil 1 tsp
  • Teriyaki sauce 45g
  • Sesame seeds 1 tsp
  • Mixed nuts 35g
  • Raisins 20g
  • Cannellini beans tinned 280g
  • Garlic 4 cloves
  • Vegetable stock 280ml
  • Basil
  • Mixed frozen veg 280g
  • Curry paste 45g
  • Light mayo 20g
  • Lemon juice
  • Quinoa 95g dry
  • Dill 1.25 tsp
  • Mixed leaves 70g
  • Beansprouts 120g
  • Tamari 2.25 tbsp
  • Lime juice
  • Walnuts 30g
  • Dried blueberries 25g
  • Apple 1
  • Watercress 40g
  • Mustard 1.25 tsp
  • Parmesan 25g
  • Hummus 80g
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Frozen mixed veg 235g
  • Soy sauce 2.25 tbsp
  • Sesame oil 1.25 tsp
  • Honey 1.25 tsp
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Chilli flakes pinch
  • Roasted mixed veg 185g
  • Tahini 25g
  • Basil fresh
  • Chia seeds 1.25 tsp
  • Frozen berries 75g
  • Paprika 1.25 tsp
  • Cheddar reduced-fat 35g
  • Whey protein powder 35g

Your 7-Day Meal Plan

Monday

2000 kcal119g protein
Breakfast324 kcal · 27g protein · 5 min

Cottage Cheese on Wholemeal Toast with Tomato

Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 324 kcal, 27g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Cottage cheese 170g, Wholemeal bread 2 slices, Cherry tomatoes 7, Black pepper pinch.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch581 kcal · 45g protein · 20 min

Salmon Fillet with New Potatoes and Green Beans

Made with salmon fillet, new potatoes, green beans. Ready in 20 min — 581 kcal, 45g protein.

Recipe
  1. Prepare the ingredients: Salmon fillet 170g, New potatoes 225g, Green beans 110g, Lemon 1, Olive oil 1 tsp.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Dinner514 kcal · 29g protein · 20 min

Teriyaki Tofu with Brown Rice and Broccoli

Made with firm tofu, brown rice, broccoli. Ready in 20 min — 514 kcal, 29g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 225g, Brown rice 100g dry, Broccoli 225g, Teriyaki sauce 45g, Sesame seeds 1 tsp, Spring onion 2.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack268 kcal · 9g protein · 2 min

Oat Biscuits with Peanut Butter

Made with oat biscuits, peanut butter. Ready in 2 min — 268 kcal, 9g protein.

Recipe
  1. Lay out the ingredients: Oat biscuits 4, Peanut butter 1 tbsp.
  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.
Snack313 kcal · 9g protein · 1 min

Mixed Nuts and Dried Fruit

Made with mixed nuts, raisins. Ready in 1 min — 313 kcal, 9g protein.

Recipe
  1. Lay out the ingredients: Mixed nuts 35g, Raisins 20g.
  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: £40–55/week for one person from Tesco.

Protein

  • Salmon fillet 170g
  • Firm tofu 225g
  • Tinned chickpeas 140g
  • Smoked salmon 115g
  • King prawns 170g
  • Eggs 2 hard-boiled
  • Green lentils 120g cooked
  • Eggs 4
  • Beef tomato 1
  • Cod fillet 215g
  • Tinned tuna in spring water 175g

Carbs & Grains

  • Wholemeal bread 2 slices
  • New potatoes 225g
  • Brown rice 100g dry
  • Oat biscuits 4
  • Rice noodles 95g dry
  • Low-sugar granola 35g
  • Rye bread 2 slices
  • Wholemeal pasta 110g dry
  • Rolled oats 60g

Vegetables

  • Cherry tomatoes 7
  • Black pepper pinch
  • Broccoli 225g
  • Spring onion 2
  • Tinned tomatoes 575g
  • Onion 1
  • Cucumber 1
  • Romaine lettuce leaves 6
  • Cucumber half
  • Peanuts 25g
  • Mushrooms 270g
  • Frozen peas 135g
  • Carrot 3
  • Cucumber 3/4
  • Avocado half
  • Sweet potato 240g
  • Sweetcorn 120g

Dairy & Eggs

  • Cottage cheese 170g
  • Peanut butter 1 tbsp
  • Tinned coconut milk light 280ml
  • Halloumi 95g
  • Low-fat Greek yogurt 180g
  • Light mozzarella 120g
  • Semi-skimmed milk 360ml

Extras & Condiments

  • Green beans 110g
  • Lemon 1
  • Olive oil 1 tsp
  • Teriyaki sauce 45g
  • Sesame seeds 1 tsp
  • Mixed nuts 35g
  • Raisins 20g
  • Cannellini beans tinned 280g
  • Garlic 4 cloves
  • Vegetable stock 280ml
  • Basil
  • Mixed frozen veg 280g
  • Curry paste 45g
  • Light mayo 20g
  • Lemon juice
  • Quinoa 95g dry
  • Dill 1.25 tsp
  • Mixed leaves 70g
  • Beansprouts 120g
  • Tamari 2.25 tbsp
  • Lime juice
  • Walnuts 30g
  • Dried blueberries 25g
  • Apple 1
  • Watercress 40g
  • Mustard 1.25 tsp
  • Parmesan 25g
  • Hummus 80g
  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Frozen mixed veg 235g
  • Soy sauce 2.25 tbsp
  • Sesame oil 1.25 tsp
  • Honey 1.25 tsp
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Chilli flakes pinch
  • Roasted mixed veg 185g
  • Tahini 25g
  • Basil fresh
  • Chia seeds 1.25 tsp
  • Frozen berries 75g
  • Paprika 1.25 tsp
  • Cheddar reduced-fat 35g
  • Whey protein powder 35g

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

Glass meal prep containersBudget plastic tubsPremium storage sets

Swaps & Suggestions

💰 Make it cheaper

  • Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
  • Switch to own-brand products across the board
  • 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 muscle gain plan cost per week?

This plan is designed for Tesco and typically costs £40–55 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?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

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 muscle gain 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 pescatarian eaters?

Yes. Every meal in this plan is pescatarian, using ingredients readily available from Tesco.

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