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 5-a-Day Weekly Weight Loss Plan — 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 103g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,498 kcal103g protein180g carbs39g fat29g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1496 kcal per person126g protein · 173g carbs per person
Breakfast438 kcal · 28g protein · 32g carbs · 10 min
Scrambled Eggs on Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 438 kcal, 28g protein, 32g carbs.
Recipe
Ingredients
- 3 eggs
- 2 slices of wholemeal bread
- 5g butter
- 2 tbsp semi-skimmed milk
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
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and butter and semi-skimmed milk.
Lunch575 kcal · 51g protein · 67g carbs · 12 min
Tuna and Edamame Brown Rice Bowl
Made with tinned tuna in spring water, brown rice, edamame beans. Ready in 12 min — 575 kcal, 51g protein, 67g carbs.
Recipe
Ingredients
- 1 standard tin of tuna, drained
- 80g brown rice (dry weight)
- 80g edamame beans
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 2 spring onions
Allergens in this meal: Cereals containing gluten, Fish, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Drain tuna.
- Slice or chop spring onions.
- Arrange tuna, brown rice (dry weight) and edamame beans in a bowl and finish with soy sauce and sesame oil.
Dinner483 kcal · 47g protein · 74g carbs · 20 min
Thai-Style Prawn and Noodle Stir-Fry
Made with king prawns, wholewheat noodles, pak choi. Ready in 20 min — 483 kcal, 47g protein, 74g carbs.
Recipe
Ingredients
- 175g king prawns
- 80g wholewheat noodles (dry weight)
- 150g pak choi
- 1 tbsp plus 1 tsp sweet chilli sauce
- 1 tbsp soy sauce
- lime juice, to taste
Allergens in this meal: Cereals containing gluten, Crustaceans, Soybeans. Check the label for: Eggs, Fish. 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 king prawns for 3-4 minutes, until browned and cooked through.
- Add pak choi and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
- Stir in sweet chilli sauce and soy sauce, toss to coat and serve with the noodles.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
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
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 5-a-Day 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 macros and the weekly shopping list.
7-day meal plan
Monday
1496 kcal - 126g protein, 173g carbs, 36g fat, 15g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (438 kcal, 28g protein, 32g carbs, 21g fat, 4g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (575 kcal, 51g protein, 67g carbs, 11g fat, 6g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (483 kcal, 47g protein, 74g carbs, 4g fat, 5g fibre per person)
Tuesday
1499 kcal - 104g protein, 151g carbs, 49g fat, 21g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (438 kcal, 28g protein, 32g carbs, 21g fat, 4g fibre per person)
- Lunch: Lean Beef Stir-Fry with Brown Rice (618 kcal, 47g protein, 67g carbs, 16g fat, 5g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (443 kcal, 29g protein, 52g carbs, 12g fat, 12g fibre per person)
Wednesday
1499 kcal - 93g protein, 171g carbs, 51g fat, 33g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (408 kcal, 26g protein, 32g carbs, 19g fat, 4g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (537 kcal, 27g protein, 84g carbs, 11g fat, 16g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (554 kcal, 40g protein, 55g carbs, 21g fat, 13g fibre per person)
Thursday
1497 kcal - 96g protein, 204g carbs, 32g fat, 37g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (364 kcal, 23g protein, 27g carbs, 18g fat, 4g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (461 kcal, 41g protein, 54g carbs, 9g fat, 5g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (672 kcal, 32g protein, 123g carbs, 5g fat, 28g fibre per person)
Friday
1491 kcal - 105g protein, 174g carbs, 33g fat, 29g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (462 kcal, 29g protein, 36g carbs, 22g fat, 5g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (272 kcal, 39g protein, 7g carbs, 7g fat, 2g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (757 kcal, 37g protein, 131g carbs, 4g fat, 22g fibre per person)
Saturday
1499 kcal - 89g protein, 216g carbs, 35g fat, 34g fibre- Breakfast: Baked Beans on Wholemeal Toast (295 kcal, 16g protein, 51g carbs, 2g fat, 12g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (543 kcal, 24g protein, 100g carbs, 7g fat, 16g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (661 kcal, 49g protein, 65g carbs, 26g fat, 6g fibre per person)
Sunday
1502 kcal - 109g protein, 174g carbs, 36g fat, 36g fibre- Breakfast: Baked Beans on Wholemeal Toast (284 kcal, 15g protein, 49g carbs, 2g fat, 11g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (520 kcal, 43g protein, 48g carbs, 15g fat, 7g fibre per person)
- Dinner: Lentil and Turkey Sausage Casserole (698 kcal, 51g protein, 77g carbs, 19g fat, 18g fibre per person)
Weekly shopping list
Protein
- Eggs 15
- Tinned tuna in spring water 250g
- King prawns 190g
- Lean beef strips 170g
- Green lentils 85g
- Pork loin 170g
- Lean beef mince 180g
- Red lentils 180g
- Tinned chickpeas 180g
- Salmon fillet 170g
- Chicken breast 140g
- Turkey 4 sausages
Carbs & Grains
- Wholemeal bread 14 slices
- Brown rice 340g
- Wholewheat noodles 85g
- Wholemeal 1 roll
- Soba noodles 80g
- Wholemeal pasta 70g
Vegetables
- Edamame beans 140g
- Spring onion 6
- Pak choi 280g
- Sweet potato 290g
- Baby spinach 140g
- Parsnip 130g
- Carrot 130g
- Tinned tomatoes 3 x 400g tins (809g required)
- Onion 3
- Red pepper 1
- Romaine lettuce 40g
- Butternut squash 390g
- Cherry tomatoes 1 x 300g pack (111g required)
- Celery 2 stalks
Dairy & Eggs
- Butter 23g
- Semi-skimmed milk 1 x 1L carton (131ml required)
- Parmesan 8g
Herbs & Spices
- Cumin 1.75 tsp
- Rosemary 1 tsp
- Chilli powder 0.75 tsp
- Garlic 4 cloves
- Ginger 1 tsp
- Curry powder 2 tsp
- Paprika 1 tsp
Condiments & Oils
- Soy sauce 6.5 tbsp
- Sesame oil 2.75 tsp
- Sweet chilli sauce 19g
- Tahini 16g
- Olive oil 2.5 tsp
- Vegetable stock 2 cubes (makes 1L; 669ml required)
- Miso paste 2.75 tsp
- Green pesto 21g
Tins & Jars
- Reduced-sugar baked beans 550g
- Mixed beans 310g
Extras
- Lime juice, optional to taste
- stir-fry veg 140g
- Lemon juice, optional to taste
- Sesame seeds 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 an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
🥦 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 103g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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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