Tesco Higher-Protein Weekly Pescatarian Plan — 1,800 kcal

Free printable pescatarian UK pescatarian meal plan for Tesco: 7 days at ~1,800 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketTesco
Calorie target~1800 kcal/day
Weekly budget£40–55
Prep difficultyStandard (20–30 min/day)
Best forFish and plant-based meals
DietPescatarian

Estimated daily macros

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

Plan Quick Facts

Best forFish and plant-based meals
Calories~1800 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 Higher-Protein Weekly Pescatarian Plan — 1,800 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: ~1800 kcal/dayBudget: £40–55Diet: Pescatarian

7-day meal plan

Monday

1800 kcal - 100g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (498 kcal, 36g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (459 kcal, 31g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (549 kcal, 23g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (294 kcal, 10g protein)

Tuesday

1800 kcal - 140g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (491 kcal, 35g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (478 kcal, 35g protein)
  • Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (642 kcal, 45g protein)
  • Snack: Skyr High-Protein Yogurt (189 kcal, 25g protein)

Wednesday

1800 kcal - 122g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (428 kcal, 31g protein)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (571 kcal, 44g protein)
  • Dinner: Tuna and Sweetcorn Pasta Bake (571 kcal, 42g protein)
  • Snack: Apple with Walnuts (230 kcal, 5g protein)

Thursday

1800 kcal - 125g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (509 kcal, 37g protein)
  • Lunch: Cannellini Bean and Tomato Soup (417 kcal, 21g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (600 kcal, 44g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (274 kcal, 23g protein)

Friday

1800 kcal - 127g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (439 kcal, 32g protein)
  • Lunch: Smoked Salmon and Quinoa Salad (540 kcal, 41g protein)
  • Dinner: Smoked Haddock and Potato Bake (540 kcal, 47g protein)
  • Snack: Banana and Almonds (281 kcal, 7g protein)

Saturday

1800 kcal - 97g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (436 kcal, 12g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (436 kcal, 22g protein)
  • Dinner: Salmon and Wholemeal Pasta with Spinach (648 kcal, 47g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (280 kcal, 16g protein)

Sunday

1800 kcal - 97g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (415 kcal, 12g protein)
  • Lunch: Green Lentil and Halloumi Bowl (522 kcal, 32g protein)
  • Dinner: Miso Glazed Salmon with Soba Noodles (586 kcal, 47g protein)
  • Snack: Dark Chocolate and Almonds (277 kcal, 6g protein)

Weekly shopping list

Protein

  • Smoked salmon 100g
  • Eggs 4
  • King prawns 250g
  • Salmon fillet 165g
  • Tinned tuna in spring water 160g
  • Quorn mince 260g
  • Smoked mackerel fillet 105g
  • Eggs 2 hard-boiled
  • Green lentils 105g cooked

Carbs & Grains

  • Brown rice 115g dry
  • Wholemeal pitta 1
  • Wholemeal pasta 115g dry
  • New potatoes 220g
  • Oatcakes 4
  • White potatoes 280g
  • Low-sugar granola 20g
  • Wholemeal bread 2 slices
  • Soba noodles 95g dry

Vegetables

  • Cucumber 5 slices
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Spring onion 3
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 10
  • Sweetcorn 110g
  • Tinned tomatoes 220g
  • Onion 1
  • Cucumber half
  • Baby spinach 110g

Dairy & Eggs

  • Light cream cheese 50g
  • Cottage cheese 250g
  • Skyr 190g
  • Semi-skimmed milk 170ml
  • Oat milk 110ml
  • Halloumi 85g

Extras & Condiments

  • Wholemeal bagel 1
  • Lemon juice 1.25 tsp
  • Olive oil 1.25 tsp
  • Mixed leaves 75g
  • Frozen mixed veg 260g
  • Soy sauce 2.5 tbsp
  • Sesame oil 1.25 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Mixed herbs 1.25 tsp
  • Garlic 4 cloves
  • Basil fresh
  • Chilli flakes pinch
  • Green beans 110g
  • Lemon 1
  • Cheddar reduced-fat 35g
  • Apple 1
  • Walnuts 20g
  • Cannellini beans tinned 260g
  • Vegetable stock 260ml
  • Basil
  • Quinoa 90g dry
  • Dill 1.25 tsp
  • Smoked haddock fillet 205g
  • Reduced-fat cheddar 35g
  • Parsley fresh
  • Banana 1
  • Almonds 25g
  • Medjool dates 2
  • Hemp seeds 1 tbsp
  • Light mayo 20g
  • Watercress 35g
  • Mustard 1 tsp
  • Pomegranate seeds 30g
  • Lemon dressing 15g
  • Miso paste 1 tbsp
  • Pak choi 160g
  • Sesame seeds 1 tsp
  • Dark chocolate 70% 30g

Your 7-Day Meal Plan

Monday

1800 kcal100g protein
Breakfast498 kcal · 36g protein · 5 min

Smoked Salmon and Cream Cheese Wholemeal Bagel

Made with wholemeal bagel, light cream cheese, smoked salmon. Ready in 5 min — 498 kcal, 36g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Wholemeal bagel 1, Light cream cheese 50g, Smoked salmon 100g, Cucumber 5 slices, Lemon juice 1.25 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch459 kcal · 31g protein · 20 min

Vegetable Frittata Slice with Green Salad

Made with eggs, courgette, red pepper. Ready in 20 min — 459 kcal, 31g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Eggs 4, Courgette 1, Red pepper 1, Onion 3/4, Olive oil 1.25 tsp, Mixed leaves 75g.
  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.
Dinner549 kcal · 23g protein · 15 min

Egg Fried Brown Rice with Frozen Vegetables

Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 549 kcal, 23g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Eggs 4, Brown rice 115g dry, Frozen mixed veg 260g, Soy sauce 2.5 tbsp, Sesame oil 1.25 tsp, Spring onion 3.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack294 kcal · 10g protein · 1 min

Pumpkin Seeds with Dark Chocolate Chips

Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 294 kcal, 10g protein.

Recipe
  1. Lay out the ingredients: Pumpkin seeds 40g, Dark chocolate chips 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

  • Smoked salmon 100g
  • Eggs 4
  • King prawns 250g
  • Salmon fillet 165g
  • Tinned tuna in spring water 160g
  • Quorn mince 260g
  • Smoked mackerel fillet 105g
  • Eggs 2 hard-boiled
  • Green lentils 105g cooked

Carbs & Grains

  • Brown rice 115g dry
  • Wholemeal pitta 1
  • Wholemeal pasta 115g dry
  • New potatoes 220g
  • Oatcakes 4
  • White potatoes 280g
  • Low-sugar granola 20g
  • Wholemeal bread 2 slices
  • Soba noodles 95g dry

Vegetables

  • Cucumber 5 slices
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Spring onion 3
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 10
  • Sweetcorn 110g
  • Tinned tomatoes 220g
  • Onion 1
  • Cucumber half
  • Baby spinach 110g

Dairy & Eggs

  • Light cream cheese 50g
  • Cottage cheese 250g
  • Skyr 190g
  • Semi-skimmed milk 170ml
  • Oat milk 110ml
  • Halloumi 85g

Extras & Condiments

  • Wholemeal bagel 1
  • Lemon juice 1.25 tsp
  • Olive oil 1.25 tsp
  • Mixed leaves 75g
  • Frozen mixed veg 260g
  • Soy sauce 2.5 tbsp
  • Sesame oil 1.25 tsp
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Mixed herbs 1.25 tsp
  • Garlic 4 cloves
  • Basil fresh
  • Chilli flakes pinch
  • Green beans 110g
  • Lemon 1
  • Cheddar reduced-fat 35g
  • Apple 1
  • Walnuts 20g
  • Cannellini beans tinned 260g
  • Vegetable stock 260ml
  • Basil
  • Quinoa 90g dry
  • Dill 1.25 tsp
  • Smoked haddock fillet 205g
  • Reduced-fat cheddar 35g
  • Parsley fresh
  • Banana 1
  • Almonds 25g
  • Medjool dates 2
  • Hemp seeds 1 tbsp
  • Light mayo 20g
  • Watercress 35g
  • Mustard 1 tsp
  • Pomegranate seeds 30g
  • Lemon dressing 15g
  • Miso paste 1 tbsp
  • Pak choi 160g
  • Sesame seeds 1 tsp
  • Dark chocolate 70% 30g

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 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.

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 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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