Monday
1500 kcal - 104g protein- Breakfast: Quinoa and Coconut Milk Porridge with Mango (415 kcal, 14g protein)
- Lunch: Chickpea and Tuna Salad (450 kcal, 39g protein)
- Dinner: Miso Glazed Salmon with Soba Noodles (635 kcal, 51g protein)
Tesco Pescatarian Batch-Friendly Weekly Weight Loss Plan — 1,500 kcal
Free printable pescatarian UK weight loss meal plan for Tesco: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketTesco
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyBatch cook (prep on Sunday)
Best forAnyone aiming for a sustainable calorie deficit
DietPescatarian
Estimated daily macros
Plan Quick Facts
Best forAnyone aiming for a sustainable calorie deficit
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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 Batch-Friendly Weekly Weight Loss Plan — 1,500 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.
7-day meal plan
Tuesday
1500 kcal - 81g protein- Breakfast: Quinoa and Coconut Milk Porridge with Mango (425 kcal, 14g protein)
- Lunch: Tuna and Sweetcorn Jacket Potato (543 kcal, 43g protein)
- Dinner: Red Lentil Dahl with Brown Rice (532 kcal, 24g protein)
Wednesday
1500 kcal - 93g protein- Breakfast: Quinoa and Coconut Milk Porridge with Mango (419 kcal, 14g protein)
- Lunch: Sardine and Wholemeal Pasta Salad (535 kcal, 37g protein)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (546 kcal, 42g protein)
Thursday
1500 kcal - 88g protein- Breakfast: Quinoa and Coconut Milk Porridge with Mango (450 kcal, 15g protein)
- Lunch: Edamame and Soba Noodle Salad (525 kcal, 28g protein)
- Dinner: Three-Egg Omelette with Feta and Vegetables (525 kcal, 45g protein)
Friday
1500 kcal - 73g protein- Breakfast: Quinoa and Coconut Milk Porridge with Mango (482 kcal, 16g protein)
- Lunch: King Prawn and Avocado Salad (509 kcal, 38g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (509 kcal, 19g protein)
Saturday
1500 kcal - 123g protein- Breakfast: Eggs, Spinach and Mushroom on Toast (413 kcal, 30g protein)
- Lunch: Mackerel and Brown Rice Salad (544 kcal, 39g protein)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (543 kcal, 54g protein)
Sunday
1500 kcal - 106g protein- Breakfast: Eggs, Spinach and Mushroom on Toast (449 kcal, 33g protein)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (484 kcal, 21g protein)
- Dinner: Baked Cod with New Potatoes and Green Beans (567 kcal, 52g protein)
Weekly shopping list
Protein
- Tinned tuna in spring water 165g
- Tinned chickpeas 175g
- Salmon fillet 210g
- Red lentils 140g
- Tinned sardines 140g
- King prawns 235g
- Eggs 4
- Tinned mackerel in brine 135g
- Tuna steak 215g
- Green lentils 120g dry
- Cod fillet 235g
Carbs & Grains
- Soba noodles 105g dry
- Baking potato 235g
- Brown rice 95g dry
- Wholemeal pasta 95g dry
- Wholewheat noodles 105g dry
- Wholemeal roll 1
- Wholemeal bread 2 slices
- New potatoes 300g
Vegetables
- Cucumber half
- Red onion half
- Sweetcorn 70g
- Tinned tomatoes 235g
- Onion 1
- Cherry tomatoes 12
- Baby spinach 45g
- Edamame beans 125g
- Cucumber 3/4
- Red pepper 1
- Spinach 75g
- Avocado 3/4
- Mushrooms 110g
- Asparagus 165g
- Sweet potato 235g
Dairy & Eggs
- Coconut milk light 230ml
- Low-fat Greek yogurt 35g
- Butternut squash 525g
Extras & Condiments
- Quinoa 70g
- Mango chunks 90g
- Cinnamon 0.5 tsp
- Maple syrup 1.25 tsp
- Lemon dressing 15g
- Miso paste 1.25 tbsp
- Soy sauce 1.25 tbsp
- Pak choi 175g
- Sesame seeds 1.25 tsp
- Garlic 4 cloves
- Ginger 1.25 tsp
- Garam masala 2.25 tsp
- Lemon juice 1.25 tbsp
- Sweet chilli sauce 25g
- Lime juice
- Sesame oil 1.25 tsp
- Reduced-fat feta 75g
- Olive oil 1.25 tsp
- Mixed herbs 1.25 tsp
- Mixed leaves 105g
- Vegetable stock 925ml
- Tahini 25g
- Cumin 1.25 tsp
- Green beans 175g
- Lemon 1
- Parsley
Your 7-Day Meal Plan
Monday
1500 kcal104g protein
Breakfast415 kcal · 14g protein · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 415 kcal, 14g protein.
Recipe
- Prepare the ingredients: Quinoa 70g, Coconut milk light 230ml, Mango chunks 90g, Cinnamon 0.5 tsp, Maple syrup 1.25 tsp.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Lunch450 kcal · 39g protein · 8 min
Chickpea and Tuna Salad
Made with tinned tuna in spring water, tinned chickpeas, cucumber half. Ready in 8 min — 450 kcal, 39g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Tinned tuna in spring water 165g, Tinned chickpeas 175g, Cucumber half, Red onion half, Lemon dressing 15g.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner635 kcal · 51g protein · 20 min
Miso Glazed Salmon with Soba Noodles
Made with salmon fillet, soba noodles, miso paste. Ready in 20 min — 635 kcal, 51g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Salmon fillet 210g, Soba noodles 105g dry, Miso paste 1.25 tbsp, Soy sauce 1.25 tbsp, Pak choi 175g, Sesame seeds 1.25 tsp.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Tinned tuna in spring water 165g
- Tinned chickpeas 175g
- Salmon fillet 210g
- Red lentils 140g
- Tinned sardines 140g
- King prawns 235g
- Eggs 4
- Tinned mackerel in brine 135g
- Tuna steak 215g
- Green lentils 120g dry
- Cod fillet 235g
Carbs & Grains
- Soba noodles 105g dry
- Baking potato 235g
- Brown rice 95g dry
- Wholemeal pasta 95g dry
- Wholewheat noodles 105g dry
- Wholemeal roll 1
- Wholemeal bread 2 slices
- New potatoes 300g
Vegetables
- Cucumber half
- Red onion half
- Sweetcorn 70g
- Tinned tomatoes 235g
- Onion 1
- Cherry tomatoes 12
- Baby spinach 45g
- Edamame beans 125g
- Cucumber 3/4
- Red pepper 1
- Spinach 75g
- Avocado 3/4
- Mushrooms 110g
- Asparagus 165g
- Sweet potato 235g
Dairy & Eggs
- Coconut milk light 230ml
- Low-fat Greek yogurt 35g
- Butternut squash 525g
Extras & Condiments
- Quinoa 70g
- Mango chunks 90g
- Cinnamon 0.5 tsp
- Maple syrup 1.25 tsp
- Lemon dressing 15g
- Miso paste 1.25 tbsp
- Soy sauce 1.25 tbsp
- Pak choi 175g
- Sesame seeds 1.25 tsp
- Garlic 4 cloves
- Ginger 1.25 tsp
- Garam masala 2.25 tsp
- Lemon juice 1.25 tbsp
- Sweet chilli sauce 25g
- Lime juice
- Sesame oil 1.25 tsp
- Reduced-fat feta 75g
- Olive oil 1.25 tsp
- Mixed herbs 1.25 tsp
- Mixed leaves 105g
- Vegetable stock 925ml
- Tahini 25g
- Cumin 1.25 tsp
- Green beans 175g
- Lemon 1
- Parsley
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
- 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 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. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
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 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 the full 7-day meal plan and includes the weekly shopping list.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
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.