What this plan is for
A Tesco weight loss plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Weight Loss Meal Plan — 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 102g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, 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
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,499 kcal102g protein176g carbs45g fat30g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1499 kcal per person97g protein · 149g carbs per person
Breakfast335 kcal · 19g protein · 30g carbs · 10 min
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 335 kcal, 19g protein, 30g carbs.
Recipe
Ingredients
- 2 eggs
- 2 slices of wholemeal bread
- 4g butter
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop black pepper, to taste, then cook them in a non-stick pan over medium heat until softened.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and butter.
Lunch522 kcal · 38g protein · 64g carbs · 15 min
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 522 kcal, 38g protein, 64g carbs.
Recipe
Ingredients
- 150g firm tofu
- 70g wholewheat noodles (dry weight)
- ¼ small head of broccoli (about 90g)
- 1¾ tbsp soy sauce
- ¾ tsp ginger
- 2 garlic cloves
Allergens in this meal: Cereals containing gluten, Soybeans. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Heat a wok or large frying pan over high heat and stir-fry the tofu for 3-4 minutes, until browned and cooked through.
- Add small head of broccoli and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
- Stir in soy sauce, toss to coat and serve with the noodles.
Dinner642 kcal · 40g protein · 55g carbs · 25 min
Baked Salmon, Sweet Potato Wedges and Broccoli
Made with salmon fillet, sweet potato, broccoli. Ready in 25 min — 642 kcal, 40g protein, 55g carbs.
Recipe
Ingredients
- 150g salmon fillet
- 1 medium sweet potato
- ½ small head of broccoli (about 175g)
- ¾ tbsp olive oil
- ¾ lemon
- ¾ tsp dill
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned.
- Meanwhile, bake the salmon fillet for 12-18 minutes, until cooked through and it flakes or slices easily. Add small head of broccoli and cook until tender.
- Serve the medium sweet potato with salmon fillet, small head of broccoli, lemon, olive oil and dill, then season to taste.
Weekly Shopping List
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Estimated cost: £30–40/week for 1 person from Tesco. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| Supermarket | Tesco | Tesco pages can use wider choice, online availability and convenient high-protein or free-from options. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Tesco Weight Loss Meal Plan — 1,500 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
1499 kcal - 97g protein, 149g carbs, 64g fat, 23g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (335 kcal, 19g protein, 30g carbs, 15g fat, 4g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (522 kcal, 38g protein, 64g carbs, 15g fat, 7g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (642 kcal, 40g protein, 55g carbs, 34g fat, 12g fibre per person)
Tuesday
1490 kcal - 82g protein, 174g carbs, 52g fat, 28g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (342 kcal, 19g protein, 30g carbs, 16g fat, 4g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (570 kcal, 25g protein, 105g carbs, 7g fat, 17g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (578 kcal, 38g protein, 39g carbs, 29g fat, 7g fibre per person)
Wednesday
1499 kcal - 125g protein, 163g carbs, 36g fat, 17g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (468 kcal, 40g protein, 53g carbs, 11g fat, 7g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (645 kcal, 63g protein, 76g carbs, 8g fat, 5g fibre per person)
Thursday
1499 kcal - 110g protein, 198g carbs, 33g fat, 44g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (480 kcal, 28g protein, 43g carbs, 21g fat, 6g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (444 kcal, 25g protein, 83g carbs, 3g fat, 26g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (575 kcal, 57g protein, 72g carbs, 9g fat, 12g fibre per person)
Friday
1500 kcal - 122g protein, 155g carbs, 44g fat, 26g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (360 kcal, 42g protein, 18g carbs, 11g fat, 4g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (754 kcal, 58g protein, 103g carbs, 16g fat, 17g fibre per person)
Saturday
1505 kcal - 104g protein, 202g carbs, 36g fat, 43g fibre- Breakfast: Ricotta Toast with Berries (425 kcal, 20g protein, 54g carbs, 14g fat, 8g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (360 kcal, 30g protein, 34g carbs, 14g fat, 6g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (720 kcal, 54g protein, 114g carbs, 8g fat, 29g fibre per person)
Sunday
1502 kcal - 73g protein, 190g carbs, 48g fat, 29g fibre- Breakfast: Ricotta Toast with Berries (338 kcal, 16g protein, 43g carbs, 11g fat, 6g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (448 kcal, 22g protein, 15g carbs, 33g fat, 4g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (716 kcal, 35g protein, 132g carbs, 4g fat, 19g fibre per person)
Weekly shopping list
Protein
- Eggs 13
- Firm tofu 160g
- Salmon fillet 160g
- Tinned chickpeas 190g
- Lean beef strips 160g
- Tuna steak 200g
- Cod fillet 260g
- Turkey mince lean 190g
- Lean stewing beef 210g
- Turkey breast slices 110g
- Quorn mince 220g
- Red lentils 110g
Carbs & Grains
- Wholemeal bread 14 slices
- Wholewheat noodles 70g
- Brown rice 240g
- Wholemeal 1 roll
- Wholemeal 1 tortilla
- New potatoes 330g
- Wholemeal pasta 100g
Vegetables
- Broccoli 270g
- Sweet potato 650g
- Baby spinach 130g
- Tinned tomatoes 5 x 400g tins (1712g required)
- Spinach 60g
- Cherry tomatoes 1 x 300g pack (128g required)
- Mixed leaves 140g
- Red onion 1
- Asparagus 150g
- Onion 4
- Green beans 200g
- Romaine lettuce 45g
- Spring onion 2
- Carrot 180g
- Avocado 1
- Courgette 1
- Red pepper 1
Dairy & Eggs
- Butter 25g
- Reduced-fat feta 60g
- Ricotta cheese 200g
- Halloumi 90g
Fruit
- berries 160g
Herbs & Spices
- Black pepper, optional to taste x5
- Ginger 1.75 tsp
- Garlic 15 cloves
- Dill 1 tsp
- Curry powder 2 tsp
- Mixed herbs 2 tsp
- Basil, optional to taste
- Parsley, optional to taste
- Garam masala 1.75 tsp
Condiments & Oils
- Soy sauce 2.75 tbsp
- Olive oil 3 tbsp
- Balsamic dressing 15g
- Vegetable stock 1 cube (makes 500ml; 257ml required)
- Hoisin sauce 21g
- Beef stock 320ml
- Honey 2 tsp
- Mustard 1.25 tsp
Tins & Jars
- Cannellini beans 260g
Extras
- Lemon 2
- Lemon juice, optional to taste
- Sesame seeds 1.25 tsp
- Balsamic glaze 1 tsp
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.
- Clubcard Prices frequently cover chicken, mince and dairy — the high-cost items in a protein-led plan.
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)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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)
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 weight loss 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. Clubcard Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 102g 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 weight loss plan?
Plenty of weight loss plans share the same 1,500 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 weight loss 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 1,500 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 beginners?
Yes. Recipes are rated Standard (20–30 min/day) and use ingredients available at Tesco — no specialist equipment or advanced technique is needed.
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