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 Quick Shop Weekly Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 139g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £30–40/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,799 kcal139g protein214g carbs43g fat32g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person133g protein · 187g carbs per person
Breakfast505 kcal · 19g protein · 88g carbs · 5 min
Overnight Oats with Banana
Made with rolled oats, semi-skimmed milk, banana. Ready in 5 min — 505 kcal, 19g protein, 88g carbs.
Recipe
Ingredients
- 80g rolled oats
- 200ml semi-skimmed milk
- 1 banana
- 1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats and semi-skimmed milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add banana and honey. Loosen with a splash of semi-skimmed milk if needed.
Lunch654 kcal · 45g protein · 48g carbs · 20 min
Baked Salmon and Quinoa Power Bowl
Made with salmon fillet, quinoa, baby spinach. Ready in 20 min — 654 kcal, 45g protein, 48g carbs.
Recipe
Ingredients
- 150g salmon fillet
- 80g quinoa (dry weight)
- 2 generous handfuls baby spinach (about 60g)
- 50g cucumber
- 1 tbsp lemon dressing
- 10g pumpkin seeds
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the quinoa according to its packet instructions, then drain and cool slightly.
- heat the oven to 200C/180C fan. Bake the salmon fillet for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Rinse baby spinach, then slice or chop cucumber.
- Arrange salmon fillet, quinoa (dry weight), baby spinach, cucumber and pumpkin seeds in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner440 kcal · 55g protein · 26g carbs · 25 min
Chicken Tikka with Cauliflower Rice and Raita
Made with chicken breast, tikka paste, cauliflower. Ready in 25 min — 440 kcal, 55g protein, 26g carbs.
Recipe
Ingredients
- 200g chicken breast
- 2 tbsp tikka paste
- ½ medium cauliflower (about 300g)
- 80g low-fat yogurt
- 50g 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.
Snack200 kcal · 14g protein · 25g carbs · 3 min
Rice Cakes with Cottage Cheese
Made with rice cakes, cottage cheese. Ready in 3 min — 200 kcal, 14g protein, 25g carbs.
Recipe
Ingredients
- 3 rice cakes
- 100g cottage cheese
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rice cakes with cottage cheese and serve.
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 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 1,800 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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Tesco Quick Shop Weekly 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
1799 kcal - 133g protein, 187g carbs, 56g fat, 28g fibre- Breakfast: Overnight Oats with Banana (505 kcal, 19g protein, 88g carbs, 9g fat, 11g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (654 kcal, 45g protein, 48g carbs, 29g fat, 8g fibre per person)
- Dinner: Chicken Tikka with Cauliflower Rice and Raita (440 kcal, 55g protein, 26g carbs, 13g fat, 8g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (200 kcal, 14g protein, 25g carbs, 5g fat, 1g fibre per person)
Tuesday
1798 kcal - 156g protein, 222g carbs, 34g fat, 31g fibre- Breakfast: Overnight Oats with Banana (547 kcal, 20g protein, 94g carbs, 10g fat, 12g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (449 kcal, 53g protein, 37g carbs, 10g fat, 10g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (649 kcal, 66g protein, 76g carbs, 10g fat, 7g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (153 kcal, 17g protein, 15g carbs, 4g fat, 2g fibre per person)
Wednesday
1799 kcal - 113g protein, 250g carbs, 39g fat, 37g fibre- Breakfast: Overnight Oats with Banana (509 kcal, 19g protein, 88g carbs, 9g fat, 11g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (382 kcal, 17g protein, 64g carbs, 9g fat, 12g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (659 kcal, 59g protein, 69g carbs, 15g fat, 11g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (249 kcal, 18g protein, 29g carbs, 6g fat, 3g fibre per person)
Thursday
1800 kcal - 125g protein, 242g carbs, 35g fat, 26g fibre- Breakfast: Overnight Oats with Banana (427 kcal, 16g protein, 73g carbs, 7g fat, 9g fibre per person)
- Lunch: Lean Beef Stir-Fry with Brown Rice (568 kcal, 43g protein, 62g carbs, 14g fat, 5g fibre per person)
- Dinner: Chicken Stir-Fry with Wholewheat Noodles (536 kcal, 49g protein, 66g carbs, 10g fat, 7g fibre per person)
- Snack: Mini Protein Overnight Oats (269 kcal, 17g protein, 41g carbs, 4g fat, 5g fibre per person)
Friday
1800 kcal - 107g protein, 234g carbs, 48g fat, 44g fibre- Breakfast: Overnight Oats with Banana (552 kcal, 21g protein, 95g carbs, 10g fat, 12g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (438 kcal, 24g protein, 41g carbs, 19g fat, 6g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (647 kcal, 56g protein, 75g carbs, 12g fat, 18g fibre per person)
- Snack: Carrot Sticks with Hummus (163 kcal, 6g protein, 23g carbs, 7g fat, 8g fibre per person)
Saturday
1827 kcal - 164g protein, 203g carbs, 41g fat, 38g fibre- Breakfast: Light Full English Breakfast (522 kcal, 46g protein, 34g carbs, 23g fat, 8g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (551 kcal, 34g protein, 91g carbs, 4g fat, 19g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (481 kcal, 47g protein, 60g carbs, 7g fat, 10g fibre per person)
- Snack: Chocolate Protein Shake (273 kcal, 37g protein, 18g carbs, 7g fat, 1g fibre per person)
Sunday
1771 kcal - 173g protein, 158g carbs, 48g fat, 17g fibre- Breakfast: Light Full English Breakfast (483 kcal, 42g protein, 33g carbs, 20g fat, 8g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (441 kcal, 45g protein, 37g carbs, 13g fat, 3g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (675 kcal, 66g protein, 79g carbs, 8g fat, 5g fibre per person)
- Snack: Cottage Cheese with Cucumber (172 kcal, 20g protein, 9g carbs, 7g fat, 1g fibre per person)
Weekly shopping list
Protein
- Salmon fillet 150g
- Chicken breast 700g
- Tinned chickpeas 160g
- Lean beef strips 160g
- Eggs 7
- Turkey mince lean 220g
- Back bacon 5 rashers
- Green lentils 110g
- Cod fillet 220g
- Whey protein powder 35g
- Chicken tikka 160g
- Tuna steak 210g
Carbs & Grains
- Rolled oats 430g
- Quinoa 80g
- Rice 3 cakes
- White potatoes 270g
- Wholemeal 1 pitta
- Wholemeal 1 tortilla
- Wholemeal pasta 90g
- Low-sugar granola 30g
- Brown rice 250g
- Wholewheat noodles 75g
- Wholemeal bread 5 slices
- New potatoes 270g
Vegetables
- Baby spinach 60g
- Cucumber 2 (351g required)
- Mixed leaves 85g
- Cherry tomatoes 1 x 300g pack (145g required)
- Onion 3
- Courgette 2
- Red pepper 2
- Spinach 30g
- Mushrooms 370g
- Broccoli 130g
- Watercress 35g
- Mixed peppers 650g
- Tinned tomatoes 1 x 400g tin (215g required)
- Carrot 3
- Green beans 170g
- Lettuce 45g
- Asparagus 160g
Dairy & Eggs
- Semi-skimmed milk 2 x 1L cartons (1550ml required)
- Low-fat yogurt 80g
- Cottage cheese 260g
- Low-fat Greek yogurt 310g
- Low-fat crème fraîche 50g
- Skyr 85g
- Mint yogurt sauce 35g
Fruit
- Banana 6
- mixed berries 85g
Herbs & Spices
- Mint 1 tsp
- Parsley, optional to taste x2
- Garlic 6 cloves
- Thyme 1 tsp
- Cumin 1.25 tsp
Condiments & Oils
- Honey 2 tbsp
- Lemon dressing 30g
- Tikka paste 30g
- Hummus 150g
- Soy sauce 4.5 tbsp
- Sesame oil 1.75 tsp
- Light mayo 22g
- Mustard 1.25 tsp
- Olive oil spray, optional light coating x2
- Vegetable stock 2 cubes (makes 1L; 538ml required)
- Olive oil 2.25 tsp
Tins & Jars
- Reduced-sugar baked beans 220g
Extras
- Pumpkin seeds 10g
- Cauliflower 290g
- Smoked haddock fillet 200g
- Reduced-fat cheddar 35g
- stir-fry veg 130g
- Lemon 1
- Lemon 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
- Keep tinned tuna, mackerel or pre-cooked chicken on hand for a zero-prep protein top-up
- Add cottage cheese or a protein yogurt as a snack — no cooking, no extra washing up
- A ready-made protein shake covers a gap without adding a single extra step
🥦 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 139g 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 meals are filtered for near-zero active cooking time, not just for being quick recipes.
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 Low (10–20 min/day) and use ingredients available at Tesco — no specialist equipment or advanced technique is needed.
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