Weekly meal plans, with the shopping list
Each plan is a real week of meals that Susten's planner made to keep the cost low, with every day's calories and macros. Under it is the list, with each product and its price at Tesco or Sainsbury's.
Tesco meal plans
1,500calories a day
£2.86a day of food
£32.67 for the week's shop
- Calories a day
- 1,480-1,547
- Protein a day
- 74 g
£5.23a day of food
£62.73 for the week's shop
- Calories a day
- 1,446-1,598
- Protein a day
- 112 g
£3.77a day of food
£45.87 for the week's shop
- Calories a day
- 1,489-1,543
- Protein a day
- 75 g
£3.15a day of food
£45.99 for the week's shop
- Calories a day
- 1,444-1,598
- Protein a day
- 75 g
2,000calories a day
£3.56a day of food
£41.92 for the week's shop
- Calories a day
- 1,903-2,125
- Protein a day
- 99 g
£5.83a day of food
£52.42 for the week's shop
- Calories a day
- 1,987-2,075
- Protein a day
- 148 g
£3.92a day of food
£45.94 for the week's shop
- Calories a day
- 1,965-2,078
- Protein a day
- 100 g
£4.05a day of food
£55.74 for the week's shop
- Calories a day
- 1,996-2,087
- Protein a day
- 100 g
2,500calories a day
£5.53a day of food
£59.68 for the week's shop
- Calories a day
- 2,410-2,639
- Protein a day
- 124 g
£7.76a day of food
£67.99 for the week's shop
- Calories a day
- 2,383-2,618
- Protein a day
- 188 g
£4.05a day of food
£38.17 for the week's shop
- Calories a day
- 2,471-2,598
- Protein a day
- 124 g
£5.97a day of food
£59.67 for the week's shop
- Calories a day
- 2,436-2,644
- Protein a day
- 125 g
Sainsbury's meal plans
1,500calories a day
£2.93a day of food
£44.94 for the week's shop
- Calories a day
- 1,492-1,574
- Protein a day
- 74 g
£4.67a day of food
£51.38 for the week's shop
- Calories a day
- 1,466-1,528
- Protein a day
- 109 g
£3.32a day of food
£44.04 for the week's shop
- Calories a day
- 1,486-1,557
- Protein a day
- 74 g
£4.61a day of food
£62.31 for the week's shop
- Calories a day
- 1,501-1,619
- Protein a day
- 74 g
2,000calories a day
£3.88a day of food
£53.69 for the week's shop
- Calories a day
- 1,969-2,132
- Protein a day
- 100 g
£6.16a day of food
£55.48 for the week's shop
- Calories a day
- 1,919-2,069
- Protein a day
- 145 g
£4.17a day of food
£51.08 for the week's shop
- Calories a day
- 1,983-2,112
- Protein a day
- 99 g
£4.67a day of food
£58.60 for the week's shop
- Calories a day
- 1,986-2,112
- Protein a day
- 99 g
2,500calories a day
£5.64a day of food
£63.36 for the week's shop
- Calories a day
- 2,465-2,586
- Protein a day
- 123 g
£8.07a day of food
£78.58 for the week's shop
- Calories a day
- 2,415-2,549
- Protein a day
- 186 g
£5.39a day of food
£58.75 for the week's shop
- Calories a day
- 2,494-2,618
- Protein a day
- 125 g
£6.50a day of food
£61.06 for the week's shop
- Calories a day
- 2,504-2,631
- Protein a day
- 124 g
Your own week would differ: Susten plans to your calories and protein. Work them out with the macro calculator. How to meal plan for the week walks through planning one yourself.
A good week starts with one decision, not seven.
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