How much does a 1,500 calorie meal plan cost at Tesco?

This week's Tesco list comes to £32.67 for the items to buy, at Tesco's prices listed between 14 and 26 October 2026. It leaves out the cupboard items you might already have and delivery. Whole packs cost more than the week uses: the food in the meals comes to £20.02, or £2.86 a day.

Is this meal plan cheaper at Sainsbury's?

The same meals at Sainsbury's come to £33.71 for the items to buy, £1.04 more than at Tesco. Each shop's list picks its own products and pack sizes, so the totals differ.

How much protein is in this 1,500 calorie meal plan?

The days run from 70 to 76 g of protein, 74 g on average. Each gram of protein has 4 kcal.

Is 1,500 calories a day right for me?

It depends on your body and how active you are. The NHS says an average man needs 2,500 kcal a day and an average woman needs 2,000 kcal. Susten's macro calculator works out your own number. If you have a medical condition, talk to your GP or a registered dietitian first.

Can I change the meals?

In Susten, yes. Lock the meals you want to keep and rebuild the plan: Susten plans the rest of the week around them and writes the list again.

meal plan

1,500 calorie meal plan for Tesco

A week of meals at 1,500 kcal a day, planned to keep the cost low, and the Tesco shopping list for it. Susten's planner made the week on 26 October 2026. The items to buy come to £32.67 at Tesco's prices, and the food the meals use costs £2.86 a day.

7 days, 25 meals, 9 recipes
1,480 to 1,547 kcal a day
£32.67 to buy at Tesco

The week

Breakfast, lunch and dinner every day, with snacks where the calories call for them. Some meals are leftovers from the night before, so the week cooks 9 recipes for 25 meals. Each meal links to its recipe, with the calories, macros and cost of one portion.

Susten planned this week on 26 October 2026 for one person. The numbers are for your portion of each meal.

How each day adds up

Every day lands between 1,480 and 1,547 kcal, within 10% of the 1,500 kcal target. Protein runs from 70 to 76 g a day.

Day	Calories	Protein	Carbs	Fat
Day 1	1,480 kcal	75 g	162 g	54 g
Day 2	1,495 kcal	73 g	165 g	56 g
Day 3	1,515 kcal	70 g	165 g	60 g
Day 4	1,525 kcal	73 g	164 g	61 g
Day 5	1,547 kcal	76 g	168 g	60 g
Day 6	1,486 kcal	76 g	167 g	55 g
Day 7	1,506 kcal	74 g	171 g	56 g
Average	1,508 kcal	74 g	166 g	57 g
Target	1,500 kcal	75 g	169 g	58 g

The Tesco list, and the same week at Sainsbury's

Susten adds up each ingredient across the week, rounds up to whole packs and matches each one to a Tesco product. The list has 45 products. The items to buy come to £32.67 at Tesco's prices listed between 14 and 26 October 2026. The same meals at Sainsbury's come to £33.71, £1.04 more. The food the meals use comes to £20.02, or £2.86 a day. The rest of each pack stays in your cupboard and fridge for next week.

sustenYour Tesco list · 45 items

To buy · 29£32.67

With Clubcard prices£32.37

Lettuce & Salad bags

1×Fresh & Naked Spinach 125G on Tesco, opens in a new tab£1.20

Fresh Chillies, Herbs, Garlic & Ginger

1×Tesco Fresh Cut Coriander 30G on Tesco, opens in a new tab£0.50
1×Tesco Fresh Cut Rosemary 20G on Tesco, opens in a new tab£0.50
1×Tesco Fresh Cut Thyme 20G on Tesco, opens in a new tab£0.50
1×Tesco Garlic 4 Pack on Tesco, opens in a new tab · 4 bulbs£0.87
1×Tesco Root Ginger Loose on Tesco, opens in a new tab · 1 root£0.56

Peppers

1×Tesco Red Peppers Each on Tesco, opens in a new tab · 1pcs£0.70

Cucumber

1×Tesco Whole Cucumber Each on Tesco, opens in a new tab · 1pcs£0.99

Onions & Leeks

1×Tesco Brown Onions 3 Pack on Tesco, opens in a new tab · 3pcs£1.00

Mince & Meatballs

1×Tesco Beef Mince 20% Fat 500g on Tesco, opens in a new tab£3.25

Sausages

1×Tesco British Pork Sausages 8 Pack 454G on Tesco, opens in a new tab · 8pcs£1.79

Grated & Sliced Cheese

1×Creamfields Mature Grated Cheddar 250g on Tesco, opens in a new tab£1.89

Eggs

1×Big & Fresh Barn Eggs 6 Large on Tesco, opens in a new tab · 6pcs£2.10

Milk

1×Tesco British Semi Skimmed Milk 2.272L, 4 Pints on Tesco, opens in a new tab · 2272ml£1.65
1×Tesco British Whole Milk 568Ml, 1 Pint on Tesco, opens in a new tab£0.85

High Protein Yogurts & Skyr Yogurts

2×GetPRO Blueberry High Protein Yoghurt 160g on Tesco, opens in a new tab£2.90

Natural & Greek Style Yogurts

1×Tesco Natural Yogurt 500G on Tesco, opens in a new tab£1.15

Milk, Butter & Eggs

1×Tesco British Salted Spreadable 500g on Tesco, opens in a new tab£1.99

Fresh Vegetables & Fresh Flowers

2×Tesco Large Baking Potatoes Loose on Tesco, opens in a new tab · 1pcs£0.54

Wholemeal & Wholegrain

1×H.W. Nevill's Medium Sliced Wholemeal Bread 800g on Tesco, opens in a new tab£0.55

Porridge & Rolled Oats

1×Grower's Harvest Porridge Oats 1Kg on Tesco, opens in a new tab · 1000g£0.85

Thai

1×Tesco Coconut Milk 400Ml on Tesco, opens in a new tab£0.75

Tomatoes, Passata & Puree

Pulses, Lentils & Beans

1×Growers Harvest Red Kidney Beans In Water 400G on Tesco, opens in a new tab£0.35

Baked Beans

1×Stockwell & Co Baked Beans In Tomato Sauce 420G on Tesco, opens in a new tab£0.28

Tinned Tuna

2×Stockwell & Co Tuna Chunks In Brine 145G on Tesco, opens in a new tab£1.18

South Asian

1×East End Brown Lentils 500G on Tesco, opens in a new tab£1.20/ea with Clubcard until 11 Nov£1.50

Eastern European

1×Prymat Sweet Paprika 20G on Tesco, opens in a new tab£0.40

Might already have · 16Show£25.61

Stock Cubes & Pots

1×Knorr Vegetable Stock Cubes 8 x 10g on Tesco, opens in a new tab · 80g£2.00
1×Tesco Beef Stock Cubes 10 Pack 100g on Tesco, opens in a new tab · 10pcs£1.00

Seasoning, Herbs & Spices

1×Tesco Dried Oregano 14G on Tesco, opens in a new tab£1.00
1×Tesco Garlic Granules 56G on Tesco, opens in a new tab£1.00
1×Tesco Ground Cayenne Pepper 48G on Tesco, opens in a new tab£1.00
1×Tesco Ground Cumin 43G on Tesco, opens in a new tab£1.00
1×Tesco Medium Curry Powder 80G on Tesco, opens in a new tab£1.25
1×Tesco Onion Granules 52G on Tesco, opens in a new tab£1.00

Oils & Cooking Fats

1×Tesco Extra Virgin Olive Oil 500Ml on Tesco, opens in a new tab£6.25

Rice

1×Tesco Basmati Rice 1Kg on Tesco, opens in a new tab · 1000g£1.79

Pasta & Spaghetti

1×Tesco Macaroni Pasta 500G on Tesco, opens in a new tab£0.69

Sugar

1×Granulated Sugar 1Kg on Tesco, opens in a new tab · 1000g£1.09

Flour

1×Stockwell & Co. Plain Flour 1.5Kg on Tesco, opens in a new tab · 1500g£0.70

Honey & Syrups

1×Stockwell & Co Honey 340G on Tesco, opens in a new tab£0.74

Mustard

1×Colman's Original English Mustard Powder 57G on Tesco, opens in a new tab£2.30

Mayonnaise

1×Heinz Seriously Good Mayonnaise 395G on Tesco, opens in a new tab£2.80

Every item, cupboard included£58.28

Clubcard prices take £0.30 off this shop.

Tesco's prices as listed on tesco.com between 14 and 26 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.

How we set Susten up

Targets: 1,500 kcal a day. No diet. Calories split the app's default way: 20% protein, 45% carbs and 35% fat.
How you like to cook: most nights, with leftovers.
Budget: Keep it low. Susten then leaves out recipes that cost over £3 for a Medium portion, picks cheaper recipes and Tesco's value products where it can, and plans around the fresh food each pack leaves over.
How long: “Don't mind”, and the usual kitchen: oven, hob, microwave and kettle.
Shop: Tesco. Susten planned the week from recipes Tesco supplies every ingredient for.

Your week would differ. Susten plans to your own calories, protein, diet, allergies and the time you have. Work out your numbers with the macro calculator.

More meal plans

A 1,500 calorie meal plan planned at Sainsbury's has its own week. Every Tesco meal plan sits on one page, with the cheapest high-protein meals at Tesco.

Questions about this Tesco meal plan

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