What this plan is for
A Tesco pescatarian plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Pescatarian Meal Plan — 1,800 kcal
Fish and plant-based meals. This 7-day plan targets 1,800 kcal/day and averages 101g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £40–55/week. Meals lean on lower-fat protein — white fish, prawns, egg whites and low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalPescatarian
Weekly cost£40–55 estimate
Daily average across the 7 days
1,801 kcal101g protein253g carbs46g fat36g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1797 kcal per person147g protein · 213g carbs per person
Breakfast358 kcal · 13g protein · 70g carbs · 2 min
Weetabix with Semi-Skimmed Milk and Banana
Made with weetabix, semi-skimmed milk, banana. Ready in 2 min — 358 kcal, 13g protein, 70g carbs.
Recipe
Ingredients
- 2 Weetabix
- 200ml semi-skimmed milk
- 1 banana
- 1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put Weetabix and semi-skimmed milk in a bowl.
- Top with banana and honey.
- Eat straight away, or cover and chill for later the same day.
Lunch410 kcal · 52g protein · 37g carbs · 8 min
Chickpea and Tuna Salad
Made with tinned tuna in spring water, tinned chickpeas, cucumber. Ready in 8 min — 410 kcal, 52g protein, 37g carbs.
Recipe
Ingredients
- 1¼ standard tins of tuna, drained
- 150g 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.
Dinner767 kcal · 65g protein · 82g carbs · 20 min
King Prawn Egg Fried Brown Rice
Made with king prawns, brown rice, eggs. Ready in 20 min — 767 kcal, 65g protein, 82g carbs.
Recipe
Ingredients
- 200g king prawns
- 90g brown rice (dry weight)
- 2 eggs
- 80g frozen peas
- 2 tbsp soy sauce
- 1 tsp sesame oil
Allergens in this meal: Cereals containing gluten, Crustaceans, Eggs, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the brown rice (dry weight) according to its packet instructions, then spread it on a plate to cool slightly.
- Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque.
- Stir-fry frozen peas in a large non-stick pan for 3-4 minutes. Push them to one side, add the beaten eggs, and stir until softly set.
- Add the cooled rice and king prawns, stir in soy sauce and sesame oil, and toss over high heat until piping hot.
Snack262 kcal · 17g protein · 24g carbs · 5 min
Smoked Salmon with Cream Cheese Crackers
Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 262 kcal, 17g protein, 24g carbs.
Recipe
Ingredients
- 50g smoked salmon
- 30g light cream cheese
- 3 rye crackers
Allergens in this meal: Cereals containing gluten, Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rye crackers with smoked salmon and light cream cheese and serve.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/week for 1 person from Tesco. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 74 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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 9 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- 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 1,800 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 | £40–55/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Tesco Pescatarian Meal Plan — 1,800 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
1797 kcal - 147g protein, 213g carbs, 39g fat, 25g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (358 kcal, 13g protein, 70g carbs, 5g fat, 6g fibre per person)
- Lunch: Chickpea and Tuna Salad (410 kcal, 52g protein, 37g carbs, 6g fat, 9g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (767 kcal, 65g protein, 82g carbs, 19g fat, 5g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (262 kcal, 17g protein, 24g carbs, 9g fat, 5g fibre per person)
Tuesday
1812 kcal - 126g protein, 269g carbs, 32g fat, 24g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (414 kcal, 15g protein, 82g carbs, 5g fat, 7g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (633 kcal, 33g protein, 88g carbs, 16g fat, 10g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (581 kcal, 57g protein, 90g carbs, 4g fat, 6g fibre per person)
- Snack: Cottage Cheese with Cucumber (184 kcal, 21g protein, 9g carbs, 7g fat, 1g fibre per person)
Wednesday
1799 kcal - 92g protein, 285g carbs, 34g fat, 35g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (326 kcal, 12g protein, 64g carbs, 4g fat, 5g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (531 kcal, 38g protein, 65g carbs, 15g fat, 7g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (756 kcal, 37g protein, 140g carbs, 4g fat, 20g fibre per person)
- Snack: Almonds and Dried Cranberries (186 kcal, 5g protein, 16g carbs, 11g fat, 3g fibre per person)
Thursday
1801 kcal - 81g protein, 295g carbs, 43g fat, 46g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (329 kcal, 12g protein, 65g carbs, 4g fat, 5g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (654 kcal, 25g protein, 84g carbs, 27g fat, 14g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (526 kcal, 25g protein, 102g carbs, 8g fat, 22g fibre per person)
- Snack: Mini Protein Overnight Oats (292 kcal, 19g protein, 44g carbs, 4g fat, 5g fibre per person)
Friday
1800 kcal - 72g protein, 253g carbs, 59g fat, 41g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (271 kcal, 10g protein, 53g carbs, 3g fat, 4g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (394 kcal, 20g protein, 62g carbs, 10g fat, 10g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (899 kcal, 37g protein, 129g carbs, 28g fat, 23g fibre per person)
- Snack: Dark Chocolate and Almonds (236 kcal, 5g protein, 9g carbs, 18g fat, 4g fibre per person)
Saturday
1801 kcal - 95g protein, 215g carbs, 61g fat, 38g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (406 kcal, 12g protein, 60g carbs, 10g fat, 13g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (474 kcal, 35g protein, 66g carbs, 11g fat, 10g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (667 kcal, 31g protein, 65g carbs, 31g fat, 10g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (254 kcal, 17g protein, 24g carbs, 9g fat, 5g fibre per person)
Sunday
1798 kcal - 93g protein, 240g carbs, 53g fat, 42g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (399 kcal, 12g protein, 59g carbs, 10g fat, 12g fibre per person)
- Lunch: Black Bean Burrito Bowl (548 kcal, 22g protein, 103g carbs, 3g fat, 16g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (703 kcal, 44g protein, 61g carbs, 37g fat, 13g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (148 kcal, 15g protein, 17g carbs, 3g fat, 1g fibre per person)
Weekly shopping list
Protein
- Tinned tuna in spring water 150g
- Tinned chickpeas 675g
- King prawns 430g
- Eggs 2
- Smoked salmon 120g
- Silken tofu 170g
- Firm tofu 160g
- Red lentils 110g
- Falafel 4
- Black beans 190g
- Salmon fillet 170g
Carbs & Grains
- Brown rice 400g
- Wholewheat noodles 180g
- Wholemeal 2 pittas
- Rolled oats 160g
- Soba noodles 65g
- Wholemeal pasta 90g
Vegetables
- Cucumber 2 (469g required)
- Red onion 1
- peas 85g
- Edamame beans 200g
- Pak choi 170g
- Broccoli 280g
- Tinned tomatoes 2 x 400g tins (703g required)
- Onion 2
- Mixed leaves 40g
- Tomato 1
- Sweet potato 420g
- Spinach 95g
- Red pepper 2
- Baby spinach 270g
- Courgette 1
- Cherry tomatoes 1 x 300g pack (132g required)
Dairy & Eggs
- Semi-skimmed milk 2 x 1L cartons (1041ml required)
- Light cream cheese 60g
- Cottage cheese 370g
- Skyr 95g
- Coconut milk light 1 x 400ml tin (157ml required)
- Oat milk 1 x 1L carton (383ml required)
- Ricotta 100g
- Parmesan 15g
- Low-fat Greek yogurt 150g
Fruit
- Banana 6
- mixed berries 160g
- berries 60g
Herbs & Spices
- Ginger 2.75 tsp
- Garlic 7 cloves
- Garam masala 2 tsp
- Cumin 1 tsp
- Paprika 1 tsp
- Mixed herbs 1 tsp
- Coriander, optional to taste
- Dill 1 tsp
Condiments & Oils
- Honey 2 tbsp
- Lemon dressing 15g
- Soy sauce 7 tbsp
- Sesame oil 2 tsp
- Miso paste 1.25 tbsp
- Sweet chilli sauce 23g
- Hummus 40g
- Curry paste 24g
- Olive oil 2 tbsp
- Salsa 50g
Extras
- Weetabix 10 biscuits
- Rye 6 crackers
- Sesame seeds 1.25 tsp
- Lime juice, optional to taste x2
- Almonds 40g
- Dried cranberries 18g
- Dark chocolate 70% 24g
- Chia seeds 20g
- Maple syrup 2 tsp
- Sweetcorn 60g
- Lemon 1
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.
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)
- Switch to Tesco's value range across the board rather than mid-tier lines
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
Frequently Asked Questions
How much does this pescatarian 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. Clubcard Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 101g 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 pescatarian plan?
Plenty of pescatarian plans share the same 1,800 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this pescatarian 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 1,800 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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Tesco.
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.