Monday
1500 kcal - 96g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (433 kcal, 12g protein)
- Lunch: Tuna and Sweetcorn Jacket Potato (511 kcal, 40g protein)
- Dinner: Lentil and Turkey Sausage Casserole (556 kcal, 44g protein)
Tesco Balanced Plate Weekly Weight Loss Plan — 1,500 kcal
Free printable 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 difficultyStandard (20–30 min/day)
Best forAnyone aiming for a sustainable calorie deficit
DietAll diets
Estimated daily macros
Plan Quick Facts
Best forAnyone aiming for a sustainable calorie deficit
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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 Balanced Plate 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 - 75g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (464 kcal, 13g protein)
- Lunch: Lentil and Roasted Vegetable Soup (429 kcal, 19g protein)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (607 kcal, 43g protein)
Wednesday
1500 kcal - 86g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (440 kcal, 12g protein)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (575 kcal, 54g protein)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (485 kcal, 20g protein)
Thursday
1500 kcal - 101g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (437 kcal, 12g protein)
- Lunch: Grilled Chicken and Chickpea Power Salad (548 kcal, 49g protein)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (515 kcal, 40g protein)
Friday
1500 kcal - 86g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (460 kcal, 13g protein)
- Lunch: Chicken and Orzo Soup (520 kcal, 47g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (520 kcal, 26g protein)
Saturday
1500 kcal - 95g protein- Breakfast: Baked Beans on Wholemeal Toast (413 kcal, 19g protein)
- Lunch: Egg Mayo Sandwich on Wholemeal (461 kcal, 24g protein)
- Dinner: Lamb Keema with Cauliflower Rice (626 kcal, 52g protein)
Sunday
1500 kcal - 93g protein- Breakfast: Baked Beans on Wholemeal Toast (417 kcal, 19g protein)
- Lunch: Chicken Tikka Wholemeal Wrap (559 kcal, 48g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (524 kcal, 26g protein)
Weekly shopping list
Protein
- Tinned tuna in spring water 160g
- Turkey sausages 4
- Red lentils 110g
- Green lentils 120g
- King prawns 240g
- Turkey mince lean 205g
- Chicken stock 115ml
- Eggs 3
- Chicken breast 180g
- Tinned chickpeas 170g
- Tinned tuna 160g
- Egg 1
- Eggs 2 hard-boiled
- Lean lamb mince 235g
- Chicken tikka 180g
- Green lentils tinned 240g
Carbs & Grains
- Low-sugar granola 20g
- Baking potato 220g
- Wholemeal pasta 105g dry
- Brown rice 90g dry
- Orzo pasta 70g dry
- Wholemeal bread 2 slices
- Wholemeal tortilla 1
Vegetables
- Sweetcorn 65g
- Tinned tomatoes 440g
- Onion 1
- Celery 2 stalks
- Courgette 1
- Red pepper 1
- Cherry tomatoes 240g
- Frozen peas 90g
- Spring onion 2
- Cucumber 55g
- Sweet potato 225g mashed
- Carrot 1
- Peas 95g
- Lettuce 50g
- Mushrooms 240g
- Sweet potato mash 300g
Dairy & Eggs
- Oat milk 110ml
- Low-fat Greek yogurt 35g
- Mint yogurt sauce 35g
Extras & Condiments
- Banana 2
- Medjool dates 2
- Hemp seeds 1 tbsp
- Paprika 1 tsp
- Vegetable stock 600ml
- Cumin 1.25 tsp
- Garlic 4 cloves
- Olive oil 1.25 tbsp
- Basil fresh
- Chilli flakes pinch
- Frozen mixed veg 225g
- Soy sauce 2.25 tbsp
- Sesame oil 1.25 tsp
- Mixed leaves 90g
- Lemon dressing 15g
- Parsley fresh
- Mixed beans tinned 470g
- Chilli powder 1.25 tsp
- Reduced-sugar baked beans 235g
- Light mayo 25g
- Watercress 35g
- Mustard 1.25 tsp
- Cauliflower 350g
- Ginger 1.25 tsp
- Garam masala 2.25 tsp
Your 7-Day Meal Plan
Monday
1500 kcal96g protein
Breakfast433 kcal · 12g protein · 8 min
Banana and Date Smoothie Bowl with Seeds
Made with banana, medjool dates, oat milk. Ready in 8 min — 433 kcal, 12g protein.
Recipe
- Add Banana 2, Medjool dates 2, Oat milk 110ml, Hemp seeds 1 tbsp, Low-sugar granola 20g to a blender.
- Blend until smooth, adding a splash more milk or water if needed.
- Pour into a glass or shaker and serve cold.
Lunch511 kcal · 40g protein · 12 min
Tuna and Sweetcorn Jacket Potato
Made with baking potato, tinned tuna in spring water, sweetcorn. Ready in 12 min — 511 kcal, 40g protein.
Recipe
- Lay out the ingredients: Baking potato 220g, Tinned tuna in spring water 160g, Sweetcorn 65g, Low-fat Greek yogurt 35g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Dinner556 kcal · 44g protein · 35 min
Lentil and Turkey Sausage Casserole
Made with turkey sausages, red lentils, tinned tomatoes. Ready in 35 min — 556 kcal, 44g protein.
Recipe
- Prepare the ingredients: Turkey sausages 4, Red lentils 110g, Tinned tomatoes 440g, Onion 1, Celery 2 stalks, Paprika 1 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.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Tinned tuna in spring water 160g
- Turkey sausages 4
- Red lentils 110g
- Green lentils 120g
- King prawns 240g
- Turkey mince lean 205g
- Chicken stock 115ml
- Eggs 3
- Chicken breast 180g
- Tinned chickpeas 170g
- Tinned tuna 160g
- Egg 1
- Eggs 2 hard-boiled
- Lean lamb mince 235g
- Chicken tikka 180g
- Green lentils tinned 240g
Carbs & Grains
- Low-sugar granola 20g
- Baking potato 220g
- Wholemeal pasta 105g dry
- Brown rice 90g dry
- Orzo pasta 70g dry
- Wholemeal bread 2 slices
- Wholemeal tortilla 1
Vegetables
- Sweetcorn 65g
- Tinned tomatoes 440g
- Onion 1
- Celery 2 stalks
- Courgette 1
- Red pepper 1
- Cherry tomatoes 240g
- Frozen peas 90g
- Spring onion 2
- Cucumber 55g
- Sweet potato 225g mashed
- Carrot 1
- Peas 95g
- Lettuce 50g
- Mushrooms 240g
- Sweet potato mash 300g
Dairy & Eggs
- Oat milk 110ml
- Low-fat Greek yogurt 35g
- Mint yogurt sauce 35g
Extras & Condiments
- Banana 2
- Medjool dates 2
- Hemp seeds 1 tbsp
- Paprika 1 tsp
- Vegetable stock 600ml
- Cumin 1.25 tsp
- Garlic 4 cloves
- Olive oil 1.25 tbsp
- Basil fresh
- Chilli flakes pinch
- Frozen mixed veg 225g
- Soy sauce 2.25 tbsp
- Sesame oil 1.25 tsp
- Mixed leaves 90g
- Lemon dressing 15g
- Parsley fresh
- Mixed beans tinned 470g
- Chilli powder 1.25 tsp
- Reduced-sugar baked beans 235g
- Light mayo 25g
- Watercress 35g
- Mustard 1.25 tsp
- Cauliflower 350g
- Ginger 1.25 tsp
- Garam masala 2.25 tsp
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)
🥦 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.
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?
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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.