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    2,000 calorie high-protein meal plan, with the Tesco list

    A full week at 2,000 kcal a day, with a target of 150 g of protein and two no-cook lunches. The Tesco list for the week comes to £63.45.

    Richard Swainson, founder of Susten · Updated · 4 min read

    Key takeaways

    • Every day has breakfast, lunch, dinner and a snack. The days run 2,008 to 2,086 kcal and 145 to 151 g of protein.
    • Lunch takes no cooking. It's a Pesto Chicken & Sun-Dried Tomato Wrap on days 1 to 3 and a Tuna Mayo Sandwich on days 4 to 7.
    • The Tesco list comes to £63.45 for the items to buy, at Tesco's prices on tesco.com between 14 and 21 October 2026.
    • 150 g of protein is 30% of 2,000 kcal. Susten's macro calculator gives that much to an adult who exercises, wants to lose weight, and weighs 83 kg at 1.83 m.

    This is a 2,000 calorie high-protein meal plan for a full week, with a target of 150 g of protein a day. Lunch is one of two no-cook recipes. Susten's planner made the rest of the week around them on 21 October 2026. Under the week is the Tesco shopping list for it, with each product and its price.

    The week

    The week

    Targets: 2,000 kcal and 150 g protein a day

    The week, day by day
    Day 1Day 2Day 3Day 4Day 5Day 6Day 7
    Breakfast
    Lunch
    Dinner
    Snack
    kcal2,0312,0562,0862,0622,0122,0082,008
    g protein148148147151145148148

    Dinner · Day 1

    Chicken Balti with Peppers, the recipe, opens in a new tab

    767 kcal · 59 g protein

    Susten planned this week on 21 October 2026 for one person, around the two lunches. The numbers are for one portion of each meal.

    We set Susten up like this:

    • Targets: 2,000 kcal and 150 g of protein a day.
    • How you like to cook: Most nights, with leftovers. Susten then plans five dinners to cook. On the other two nights, you eat the dinner from the night before.
    • Budget: Keep it low. Susten then leaves out recipes that cost over £3 for a Medium portion, and it picks cheaper recipes where it can.
    • Lunches: we picked two no-cook lunches and locked them. Susten planned breakfast, dinner and the snacks around them.
    • Everything else: no diet, no allergies, and "Don't mind" for how long a meal takes.

    Breakfast and lunch repeat, and two dinners are leftovers, so the week has fewer recipes than meals. The week marks each leftover with the day it was cooked.

    Two no-cook lunches

    Lunch takes no cooking all week. Each lunch runs for three or four days in a row:

    LunchDaysTime to makeCaloriesProtein
    Pesto Chicken & Sun-Dried Tomato Wrap1 to 310 minutes474 kcal35 g
    Tuna Mayo Sandwich4 to 74 minutes639 kcal47 g

    The wrap uses ready-cooked chicken. It comes first because the chicken is fresh food, and the tuna comes in tins that keep.

    The loaf for the sandwiches also makes the toast at breakfast: Peanut Butter on Toast on days 1 to 3 and Boiled Eggs on Toast on days 4 to 7.

    How each day adds up

    Every day lands between 2,008 and 2,086 kcal. Here is each day against the targets:

    DayCaloriesProteinCarbsFat
    Day 12,031 kcal148 g200 g63 g
    Day 22,056 kcal148 g195 g68 g
    Day 32,086 kcal147 g204 g68 g
    Day 42,062 kcal151 g196 g69 g
    Day 52,012 kcal145 g192 g68 g
    Day 62,008 kcal148 g196 g64 g
    Day 72,008 kcal148 g196 g64 g
    Average2,038 kcal148 g197 g66 g
    Target2,000 kcal150 g200 g67 g

    The targets split the calories the way Susten's macro calculator does. Protein comes first, at 150 g. Fat is 30% of the calories, and carbs make up the rest.

    Protein runs from 145 to 151 g a day. Day 5 has the least. From day 4, the snack is one serving of edamame, not two.

    Where the protein comes from

    Protein by meal, each day

    • Breakfast
    • Lunch
    • Dinner
    • Snack
    • Day 126355928148 g
    • Day 226355928148 g
    • Day 326355828147 g
    • Day 432475814151 g
    • Day 532475214145 g
    • Day 632475514148 g
    • Day 732475514148 g

    The black line is the target: 150 g of protein a day.

    Day 1: Breakfast 26 g, Lunch 35 g, Dinner 59 g, Snack 28 g. Day 2: Breakfast 26 g, Lunch 35 g, Dinner 59 g, Snack 28 g. Day 3: Breakfast 26 g, Lunch 35 g, Dinner 58 g, Snack 28 g. Day 4: Breakfast 32 g, Lunch 47 g, Dinner 58 g, Snack 14 g. Day 5: Breakfast 32 g, Lunch 47 g, Dinner 52 g, Snack 14 g. Day 6: Breakfast 32 g, Lunch 47 g, Dinner 55 g, Snack 14 g. Day 7: Breakfast 32 g, Lunch 47 g, Dinner 55 g, Snack 14 g.

    Each bar is one day, split by meal. Dinner gives the most protein every day.

    Is 150 g of protein right for you?

    It depends on your body weight and how active you are. The British Nutrition Foundation gives these figures:

    • Adults in general: 0.75 g of protein per kg of body weight a day.
    • People who do vigorous exercise: 1.2 to 2.0 g per kg a day, a range it quotes from the American College of Sports Medicine.

    Susten's macro calculator sets protein by body weight, your goal and whether you exercise:

    • Lose weight: 1.8 g per kg if you exercise, 1.6 g if you don't.
    • Build muscle: 2.0 g per kg if you exercise, 1.6 g if you don't.
    • Stay at your weight: 1.6 g per kg if you exercise, 1.4 g if you don't.

    Protein follows muscle, not fat. So above a BMI of 25 (27 to build muscle), the calculator works from the weight at that BMI. That makes 150 g a day what it gives an adult who exercises, wants to lose weight, and weighs 83 kg at 1.83 m.

    The Tesco list for the week

    This is the list Susten writes for the week. It adds up each ingredient across every meal, rounds up to whole packs and matches each one to a Tesco product.

    sustenYour Tesco list · 57 items

    To buy · 37£63.45

    With Clubcard prices£62.95

    Oranges, Lemons & Citrus Fruit

    Spring Onions, Radish & Beetroot

    Fresh Chillies, Herbs, Garlic & Ginger

    Peppers

    Tomatoes

    Cucumber

    Onions & Leeks

    Peas, Beans, Sweetcorn & Asparagus

    Fresh Chicken

    Mince & Meatballs

    Grated & Sliced Cheese

    Cooked Chicken

    Fresh Cream & Custard

    Eggs

    Natural & Greek Style Yogurts

    Fresh Salad, Coleslaw & Sandwich Fillers

    Wholemeal & Wholegrain

    Wraps

    Thai

    Curry Pastes

    Italian

    Mexican & Latin American

    Sundried Tomatoes & Antipasti

    Tomatoes, Passata & Puree

    Tinned Tuna

    World Foods

    East & South East Asian

    South Asian

    Plain Nuts & Seeds

    Might already have · 20Show£33.72

    Seasoning, Herbs & Spices

    Oils & Cooking Fats

    Rice

    Sugar

    Honey & Syrups

    Peanut & Nut Butter

    Mayonnaise

    Every item, cupboard included£97.17

    Clubcard prices take £0.50 off this shop.

    Tesco's prices as listed on tesco.com between 14 and 21 October 2026, with each Clubcard price where Tesco has one. Whole packs, without delivery. Each item links to its Tesco page, which shows today's price.

    The list has 37 items to buy and 20 you might already have. At those prices, the items to buy come to £63.45. With the cupboard items, the whole list comes to £97.17.

    Whole packs cost more than the food the week uses. The food in these meals comes to £39.75 at the same prices. The rest stays in your cupboard and fridge. That includes cupboard items for next week, and £14.04 of fresh food these meals don't use.

    Make it fit you

    • Your own numbers: work them out with the macro calculator. It also shows a week of meals near them.
    • Vegetarian or vegan: the calculator shows those weeks too.
    • Your own lunches: in Susten, lock the meals you want to keep and rebuild the plan. Susten plans the rest of the week around them.
    • A meal you don't fancy: swap it and keep the rest of the week.

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