Tesco meal plans, with the list
12 real weeks of meals at 1,500, 2,000 and 2,500 kcal, each with the Tesco list priced, from £2.86 a day of food. Standard, high protein, vegetarian and vegan. Susten's planner made every week to keep the cost low, and wrote the Tesco list with each product and its price.
Every Tesco meal plan
Each week has breakfast, lunch and dinner every day, and snacks where the calories call for them. Pick your calories and diet to see the week, each day's macros and the Tesco list.
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
What a cheap week costs at Tesco
Across the 12 weeks, the food the meals use comes to £4.64 a day on average. A standard week's food comes to £2.86 a day at 1,500 kcal, £3.56 at 2,000 kcal and £5.53 at 2,500 kcal. The cheapest list to buy is the 1,500 kcal standard week at £32.67, and the dearest is the 2,500 kcal high protein week at £67.99.
With the budget on Keep it low, Susten picks value products first. Here those are Tesco's value ranges, such as Grower's Harvest, Stockwell & Co, H.W. Nevill's and Creamfields. They make up 77 of the 645 lines across these lists, and Tesco's own brand makes up 413 more. These are the value products the most weeks buy:
- H.W. Nevill's Medium Sliced Wholemeal Bread 800g12 of 12 weeks
- Grower's Harvest Chopped Tomatoes 400G11 of 12 weeks
- Creamfields Mature Grated Cheddar 250g8 of 12 weeks
- Stockwell & Co Baked Beans In Tomato Sauce 420G8 of 12 weeks
- Stockwell & Co Tuna Chunks In Brine 145G6 of 12 weeks
How Susten works with Tesco
- 1
Tell Susten about your week.
Your goals, your diet and how you like to cook. Pick Tesco as your supermarket, and Keep it low for the budget if cost matters most.
- 2
Susten plans it and writes the Tesco list.
Each ingredient becomes a real Tesco product in the right pack size, with its price. Items you might already have, like spices and oil, sit in a group of their own.
- 3
Add it to your Tesco basket.
Each item opens on tesco.com, or in the Tesco app on a phone. A week's shop takes about three minutes. Susten doesn't fill the basket or book a slot yet.
The same weeks at Sainsbury's
Susten priced each week again at Sainsbury's, with the same meals. Tesco was cheaper for 12 of the 12 weeks.
| Plan | |  |
|---|---|---|
| 1,500 kcal standard | £32.67 | £33.71 |
| 1,500 kcal high protein | £62.73 | £67.60 |
| 1,500 kcal vegetarian | £45.87 | £59.69 |
| 1,500 kcal vegan | £45.99 | £69.24 |
| 2,000 kcal standard | £41.92 | £44.68 |
| 2,000 kcal high protein | £52.42 | £63.74 |
| 2,000 kcal vegetarian | £45.94 | £64.35 |
| 2,000 kcal vegan | £55.74 | £80.05 |
| 2,500 kcal standard | £59.68 | £84.08 |
| 2,500 kcal high protein | £67.99 | £103.01 |
| 2,500 kcal vegetarian | £38.17 | £62.32 |
| 2,500 kcal vegan | £59.67 | £80.11 |
The Sainsbury's meal plans are weeks of their own, planned at Sainsbury's.
How these lists keep the Tesco shop down
Every week here was planned with the budget on Keep it low and the cooking on most nights, with leftovers. These are the numbers behind the Tesco lists.
72 of 168lunches and dinners are leftovers
Susten cooks most nights and serves a dinner again within the days it keeps in the fridge. One cook feeds two meals from the same packs.
£32.63of cupboard items a week, kept apart
Spices, oils and stock go under "You might already have", 18 items a week on average, and stay out of the shop's total. Buy them once and they keep.
£11.88of fresh food left over a week
Whole packs leave some fresh food unused. On Keep it low, Susten counts it when it picks the week's recipes. These weeks leave £8.11 to £19.98 over.
£1.08off a week with Clubcard prices
Tesco had a Clubcard price on 3 items a week on average. Turn on Clubcard prices in Susten and your list uses them. Across the 12 weeks they took £12.95 off.
The most protein for your money at Tesco
These are the 10 Susten recipes with the most protein per £1 across both shops, ranked here at Tesco. Each has 30 g of protein or more in a Medium portion, priced at Tesco's cheapest products listed between 14 and 18 October 2026.
| Recipe | Protein | Cost | Per £1 |
|---|---|---|---|
| Lemon & Herb Chicken with Baby Potatoes | 36 g | £0.86 | 42.3 g |
| Tuna Mayo Sandwich | 34 g | £0.86 | 40.1 g |
| Boiled Eggs on Toast | 32 g | £0.93 | 34.8 g |
| Tuna Melt Muffins with Melted Mozzarella | 38 g | £1.09 | 34.7 g |
| Herb-Crusted Air Fryer Chicken | 56 g | £2.03 | 27.4 g |
| Chilli Mac & Cheese | 41 g | £1.55 | 26.8 g |
| Pesto Chicken & Sun-Dried Tomato Wrap | 35 g | £1.31 | 26.3 g |
| Toasted Rice & Pork Larb | 39 g | £1.53 | 25.4 g |
| Egg, Bean & Cheddar Breakfast Quesadilla | 36 g | £1.64 | 22.0 g |
| Chicken Tagine with Fennel & Apricots | 37 g | £1.71 | 21.8 g |
High protein on a budget ranks every recipe this way. Every Susten recipe shows its calories, macros and Tesco price.
Questions about meal planning at Tesco
A good week starts with one decision, not seven.
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