What this plan is for
A Tesco weight loss plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco High-Fibre Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 132g 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
1,802 kcal132g protein206g carbs51g fat30g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person124g protein · 202g carbs per person
Breakfast267 kcal · 20g protein · 32g carbs · 5 min
Cottage Cheese on Wholemeal Toast with Tomato
Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 267 kcal, 20g protein, 32g carbs.
Recipe
Ingredients
- 125g cottage cheese
- 2 slices of wholemeal bread
- 5 cherry tomatoes
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bread.
- Slice cherry tomatoes.
- Layer cottage cheese, cherry tomatoes and black pepper, to taste evenly.
Lunch491 kcal · 42g protein · 60g carbs · 20 min
Chicken, Broccoli and Brown Rice Prep Bowl
Made with chicken breast, broccoli, brown rice. Ready in 20 min — 491 kcal, 42g protein, 60g carbs.
Recipe
Ingredients
- 150g chicken breast
- ½ small head of broccoli (about 150g)
- 60g brown rice (dry weight)
- 2 garlic cloves
- ¾ tbsp soy sauce
- ¾ tsp olive oil
Allergens in this meal: Cereals containing gluten, 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.
- Cook the chicken breast in a non-stick pan over medium heat until cooked through. Rest briefly before slicing if needed. Add garlic for the final minute and cook until fragrant.
- Slice or chop small head of broccoli.
- Arrange chicken breast, small head of broccoli and brown rice (dry weight) in a bowl and finish with soy sauce and olive oil.
Dinner808 kcal · 41g protein · 82g carbs · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, frozen mixed veg. Ready in 25 min — 808 kcal, 41g protein, 82g carbs.
Recipe
Ingredients
- 150g firm tofu
- 80g chickpeas, drained
- 150g frozen mixed veg
- 150g light coconut milk
- 1 tbsp plus 2 tsp curry paste
- 60g brown rice (dry weight)
Allergens in this meal: Soybeans. Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the tofu for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and frozen mixed veg and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack235 kcal · 21g protein · 28g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 235 kcal, 21g protein, 28g carbs.
Recipe
Ingredients
- 25g pea protein powder
- 200ml oat milk
- 1 generous handful spinach (about 25g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
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
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 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| 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 High-Fibre Weight Loss Plan — 1,800 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
1801 kcal - 124g protein, 202g carbs, 57g fat, 26g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (267 kcal, 20g protein, 32g carbs, 7g fat, 5g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (491 kcal, 42g protein, 60g carbs, 9g fat, 5g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (808 kcal, 41g protein, 82g carbs, 36g fat, 12g fibre per person)
- Snack: Pea Protein Green Smoothie (235 kcal, 21g protein, 28g carbs, 5g fat, 4g fibre per person)
Tuesday
1801 kcal - 137g protein, 190g carbs, 59g fat, 32g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (348 kcal, 26g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (593 kcal, 43g protein, 72g carbs, 17g fat, 8g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (679 kcal, 48g protein, 68g carbs, 26g fat, 16g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (181 kcal, 20g protein, 7g carbs, 7g fat, 2g fibre per person)
Wednesday
1801 kcal - 126g protein, 208g carbs, 53g fat, 20g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (352 kcal, 27g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (596 kcal, 32g protein, 74g carbs, 18g fat, 4g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (624 kcal, 63g protein, 73g carbs, 10g fat, 7g fibre per person)
- Snack: Walnuts and Dried Blueberries (229 kcal, 4g protein, 18g carbs, 16g fat, 3g fibre per person)
Thursday
1799 kcal - 164g protein, 203g carbs, 42g fat, 23g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (444 kcal, 34g protein, 54g carbs, 11g fat, 8g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (509 kcal, 55g protein, 42g carbs, 15g fat, 2g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (579 kcal, 57g protein, 73g carbs, 9g fat, 12g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (267 kcal, 18g protein, 34g carbs, 7g fat, 1g fibre per person)
Friday
1800 kcal - 134g protein, 207g carbs, 47g fat, 42g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (353 kcal, 27g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (527 kcal, 33g protein, 87g carbs, 3g fat, 19g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (657 kcal, 55g protein, 46g carbs, 28g fat, 14g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (263 kcal, 19g protein, 31g carbs, 7g fat, 3g fibre per person)
Saturday
1814 kcal - 109g protein, 220g carbs, 54g fat, 38g fibre- Breakfast: Peanut Butter Overnight Oats (587 kcal, 18g protein, 88g carbs, 17g fat, 15g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (468 kcal, 35g protein, 66g carbs, 11g fat, 9g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (491 kcal, 32g protein, 57g carbs, 14g fat, 13g fibre per person)
- Snack: Light Mozzarella and Tomato (268 kcal, 24g protein, 9g carbs, 12g fat, 1g fibre per person)
Sunday
1799 kcal - 132g protein, 209g carbs, 47g fat, 28g fibre- Breakfast: Peanut Butter Overnight Oats (592 kcal, 18g protein, 88g carbs, 17g fat, 15g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (602 kcal, 51g protein, 74g carbs, 11g fat, 7g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (439 kcal, 48g protein, 46g carbs, 8g fat, 6g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Weekly shopping list
Protein
- Chicken breast 525g
- Firm tofu 340g
- Tinned chickpeas 80g
- Pea protein powder 23g
- Pork loin 200g
- Smoked salmon 80g
- Tinned mackerel in brine 130g
- Cod fillet 260g
- Green lentils 110g
- Lean lamb mince 210g
- Eggs 5
- Beef tomato 1
- Tinned tuna 140g
Carbs & Grains
- Wholemeal bread 12 slices
- Brown rice 290g
- Wholewheat noodles 80g
- White potatoes 260g
- Wholemeal 2 tortillas
- Wholemeal 1 pitta
- New potatoes 330g
- Rice 4 cakes
- Low-sugar granola 35g
- Rolled oats 160g
Vegetables
- Cherry tomatoes 3 x 300g packs (650g required)
- Broccoli 450g
- mixed veg 160g
- Spinach 23g
- Parsnip 150g
- Carrot 150g
- Sweet potato 340g
- Cucumber 2 (450g required)
- Red onion 1
- Onion 3
- Romaine lettuce 80g
- Green beans 200g
- Courgette 2
- Red pepper 2
- Peas 85g
- Spring onion 2
- Mixed leaves 60g
Dairy & Eggs
- Cottage cheese 1.1kg
- Tinned coconut milk light 1 x 400ml tin (156ml required)
- Oat milk 1 x 1L carton (574ml required)
- Semi-skimmed milk 1 x 1L carton (153ml required)
- Parmesan 13g
- Low-fat Greek yogurt 160g
- Light mozzarella 95g
Fruit
- Banana 3
- Dried blueberries 20g
Herbs & Spices
- Black pepper, optional to taste x5
- Garlic 9 cloves
- Ginger 2 tsp
- Rosemary 1 tsp
- Parsley, optional to taste x2
- Cumin 1 tsp
- Garam masala 2.25 tsp
- Mixed herbs 1 tsp
- Basil, optional to taste
Condiments & Oils
- Soy sauce 3.75 tbsp
- Olive oil 2.25 tbsp
- Curry paste 23g
- Lemon dressing 30g
- Light Caesar dressing 30g
- Vegetable stock 2 cubes (makes 1L; 511ml required)
- Honey 1 tsp
- Peanut butter 35g
Tins & Jars
- Reduced-sugar baked beans 190g
Extras
- Smoked haddock fillet 190g
- Reduced-fat cheddar 35g
- Walnuts 25g
- Lemon 2
- Cauliflower 310g
- Chia seeds 10g
- Balsamic glaze 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 132g of protein per day across the week, based on the meals actually selected — well above 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 1,800 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 1,800 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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