Tesco High-Protein Pescatarian Plan — 1,800 kcal
Free 7-day Pescatarian pescatarian meal plan for Tesco. Targets ~1800 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
Poached Eggs with Smoked Salmon on Toast
Made with eggs, smoked salmon, wholemeal bread. Ready in 12 min — 420 kcal, 34g protein.
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 440 kcal, 20g protein.
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 420 kcal, 36g protein.
Prawn Cocktail in Lettuce Cups
Made with king prawns, light mayo, lemon juice. Ready in 8 min — 160 kcal, 18g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Tesco.
Protein
- Eggs 2
- Smoked salmon 100g
- Black beans tinned 200g
- King prawns 120g
- Salmon fillet 150g
- Red lentils 100g
- Tuna steak 200g
- Cod fillet 200g
- Beef tomato 1
- Firm tofu 200g
- Tinned chickpeas 200g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 80g dry
- New potatoes 250g
- Rolled oats 40g
Vegetables
- Sweetcorn 60g
- Spinach 60g
- Cherry tomatoes 8
- Romaine lettuce leaves 4
- Baby spinach 60g
- Cucumber 50g
- Onion 1
- Carrot 1
- Celery 2 stalks
- Asparagus 150g
- Courgette 1 roasted
- Mushrooms 200g
- Sweet potato mash 250g
Dairy & Eggs
- Butternut squash 400g
- Peanut butter 1 tbsp
- Cottage cheese 150g
- Low-fat Greek yogurt 150g
- Semi-skimmed milk 300ml
- Skyr 100g
Extras & Condiments
- Lemon juice 1 tsp
- Salsa 50g
- Coriander fresh
- Lime juice
- Reduced-fat feta 60g
- Olive oil 1 tsp
- Mixed herbs 1 tsp
- Light mayo 15g
- Quinoa 80g dry
- Pumpkin seeds 10g
- Garlic 2 cloves
- Vegetable stock 700ml
- Apple 1
- Soy sauce 1 tbsp
- Hummus 80g
- Green beans 150g
- Parsley
- Basil leaves
- Balsamic glaze 1 tsp
- Mango half
- Chilli flakes pinch
- Reduced-sugar baked beans 200g
- Frozen berries 60g
- Honey 1 tsp
- Turmeric 0.5 tsp
- Cumin 0.5 tsp
- Curry powder 2 tsp
- Paprika 1 tsp
- Whey protein powder 30g
- Banana half
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 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. 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.
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.