Tesco Low-Calorie Swaps Weight Loss Plan — 1,500 kcal
Free 7-day weight loss meal plan for Tesco. Targets ~1500 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
Overnight Oats with Banana
Made with rolled oats, semi-skimmed milk, banana. Ready in 5 min — 350 kcal, 12g protein.
Egg Mayo Sandwich on Wholemeal
Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 390 kcal, 20g protein.
Chicken Fajita Bowl with Brown Rice
Made with chicken breast, mixed peppers, onion. Ready in 20 min — 530 kcal, 48g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Eggs 2 hard-boiled
- Chicken breast 200g
- Firm tofu 200g
- Turkey mince lean 180g
- Salmon fillet 180g
Carbs & Grains
- Rolled oats 80g
- Wholemeal bread 2 slices
- Brown rice 80g dry
- New potatoes 200g
- Soba noodles 90g dry
- White potatoes 250g
Vegetables
- Mixed peppers 200g
- Onion 1
- Lettuce 40g
- Cucumber 50g
- Broccoli 200g
- Spring onion 2
- Romaine lettuce leaves 4
- Carrot grated 50g
- Sweet potato 200g
- Tinned tomatoes 200g
- Red onion half
Dairy & Eggs
- Semi-skimmed milk 200ml
- Low-fat Greek yogurt 30g
- Mint yogurt sauce 30g
Extras & Condiments
- Banana 1
- Honey 1 tsp
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Fajita spice 2 tsp
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Hoisin sauce 20g
- Olive oil 1 tbsp
- Lemon 1
- Dill 1 tsp
- Roasted mixed veg 150g
- Tahini 20g
- Garlic 2 cloves
- Green beans 100g
- Reduced-sugar baked beans 200g
- Weetabix 2 biscuits
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Pak choi 150g
- Smoked haddock fillet 180g
- Reduced-fat cheddar 30g
- Parsley fresh
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)
🥦 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. 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.
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.