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 Balanced Plate 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 85g 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
1,500 kcal85g protein193g carbs44g fat29g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1497 kcal per person126g protein · 151g carbs per person
Breakfast533 kcal · 12g protein · 64g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 533 kcal, 12g protein, 64g carbs.
Recipe
Ingredients
- 70g quinoa
- 225ml light coconut milk
- 90g mango chunks
- ½ tsp cinnamon
- 1 tsp maple syrup
Method
- Put light coconut milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with quinoa, mango chunks, cinnamon and maple syrup.
Lunch460 kcal · 51g protein · 58g carbs · 12 min
Tuna and Sweetcorn Jacket Potato
Made with baking potato, tinned tuna in spring water, sweetcorn. Ready in 12 min — 460 kcal, 51g protein, 58g carbs.
Recipe
Ingredients
- 225g baking potato
- 1¼ standard tins of tuna, drained
- 70g sweetcorn
- 30g low-fat Greek yogurt
Allergens in this meal: Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Prick the baking potato with a fork, then bake until the skin is crisp and the middle is tender.
- Drain tuna. Mix with sweetcorn and low-fat Greek yogurt and season to taste.
- Split the baking potato, fluff the middle with a fork, spoon over the filling and serve hot.
Dinner504 kcal · 63g protein · 29g carbs · 25 min
Chicken Tikka with Cauliflower Rice and Raita
Made with chicken breast, tikka paste, cauliflower. Ready in 25 min — 504 kcal, 63g protein, 29g carbs.
Recipe
Ingredients
- 225g chicken breast
- 2 tbsp plus 1 tsp tikka paste
- ½ medium cauliflower (about 325g)
- 90g low-fat yogurt
- 60g cucumber
- 1 tsp mint
Allergens in this meal: Milk. Check the label for: Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Stir low-fat yogurt, cucumber and mint together to make the raita, then chill while you cook.
- Coat the chicken breast with the tikka paste, then cook in a non-stick pan over medium heat until cooked through.
- Grate or pulse the medium cauliflower into rice-sized pieces. Cook in a dry pan for 4-5 minutes, stirring, until just tender.
- Serve the chicken over the cauliflower rice with the cold raita on the side.
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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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 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 macros and the weekly shopping list.
7-day meal plan
Monday
1497 kcal - 126g protein, 151g carbs, 42g fat, 23g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (533 kcal, 12g protein, 64g carbs, 24g fat, 8g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (460 kcal, 51g protein, 58g carbs, 3g fat, 6g fibre per person)
- Dinner: Chicken Tikka with Cauliflower Rice and Raita (504 kcal, 63g protein, 29g carbs, 15g fat, 9g fibre per person)
Tuesday
1497 kcal - 80g protein, 184g carbs, 51g fat, 25g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (409 kcal, 10g protein, 49g carbs, 18g fat, 6g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (547 kcal, 21g protein, 68g carbs, 23g fat, 12g fibre per person)
- Dinner: Chicken Stir-Fry with Wholewheat Noodles (541 kcal, 49g protein, 67g carbs, 10g fat, 7g fibre per person)
Wednesday
1501 kcal - 71g protein, 216g carbs, 33g fat, 44g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (385 kcal, 9g protein, 46g carbs, 17g fat, 6g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (414 kcal, 29g protein, 42g carbs, 11g fat, 8g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (702 kcal, 33g protein, 128g carbs, 5g fat, 30g fibre per person)
Thursday
1509 kcal - 87g protein, 162g carbs, 63g fat, 28g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (450 kcal, 10g protein, 54g carbs, 20g fat, 7g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (365 kcal, 34g protein, 48g carbs, 7g fat, 8g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (694 kcal, 43g protein, 60g carbs, 36g fat, 13g fibre per person)
Friday
1500 kcal - 72g protein, 202g carbs, 45g fat, 29g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (379 kcal, 9g protein, 45g carbs, 17g fat, 6g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (525 kcal, 27g protein, 81g carbs, 11g fat, 15g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (596 kcal, 36g protein, 76g carbs, 17g fat, 8g fibre per person)
Saturday
1501 kcal - 81g protein, 212g carbs, 33g fat, 25g fibre- Breakfast: Banana and Oat Smoothie (371 kcal, 10g protein, 62g carbs, 9g fat, 9g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (553 kcal, 46g protein, 51g carbs, 16g fat, 7g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (577 kcal, 25g protein, 99g carbs, 8g fat, 9g fibre per person)
Sunday
1498 kcal - 80g protein, 222g carbs, 38g fat, 29g fibre- Breakfast: Banana and Oat Smoothie (406 kcal, 11g protein, 69g carbs, 9g fat, 10g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (626 kcal, 24g protein, 81g carbs, 25g fat, 14g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (466 kcal, 45g protein, 72g carbs, 4g fat, 5g fibre per person)
Weekly shopping list
Protein
- Tinned tuna in spring water 170g
- Chicken breast 525g
- Falafel 7
- Smoked salmon 80g
- Cod fillet 170g
- Salmon fillet 170g
- Green lentils 80g
- Firm tofu 160g
- King prawns 190g
Carbs & Grains
- Quinoa 340g
- Baking potato 230g
- Wholemeal 2 pittas
- Wholewheat noodles 160g
- Brown rice 230g
- Rolled oats 90g
- Wholemeal pasta 70g
Vegetables
- Cucumber 1 (239g required)
- Mixed leaves 120g
- Tomato 2
- Broccoli 470g
- Tinned tomatoes 1 x 400g tin (317g required)
- Onion 2
- Red pepper 1
- Sweet potato 550g
- Baby spinach 50g
- Spring onion 2
- Cherry tomatoes 1 x 300g pack (119g required)
- Mushrooms 180g
- peas 90g
- Pak choi 140g
Dairy & Eggs
- Coconut milk light 3 x 400ml tins (892ml required)
- Low-fat Greek yogurt 35g
- Low-fat yogurt 90g
- Oat milk 1 x 1L carton (444ml required)
- Parmesan 30g
Fruit
- Mango chunks 360g
- Banana 2
Herbs & Spices
- Cinnamon 2.25 tsp
- Mint 1.25 tsp
- Garlic 4 cloves
- Dill 1.75 tsp
- Chilli powder 1 tsp
- Cumin 1.75 tsp
- Paprika 1 tsp
Condiments & Oils
- Tikka paste 35g
- Hummus 70g
- Soy sauce 2.75 tbsp
- Sesame oil 1 tsp
- Olive oil 1.5 tbsp
- Tahini 16g
- Teriyaki sauce 35g
- Peanut butter 10g
- Green pesto 22g
- Vegetable stock 2 cubes (makes 1L; 522ml required)
- Sweet chilli sauce 18g
Tins & Jars
- Mixed beans 320g
Extras
- Maple syrup 1.5 tbsp
- Sweetcorn 70g
- Cauliflower 340g
- Lemon juice, optional to taste x2
- Lemon 2
- Sesame seeds 1 tsp
- Lime juice, optional to taste
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 85g 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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