meal plan
2,000 calorie meal plan for Tesco
A week of meals at 2,000 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 £41.92 at Tesco's prices, and the food the meals use costs £3.56 a day.
- 7 days, 25 meals, 9 recipes
- 1,903 to 2,125 kcal a day
- £41.92 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.
The week
Targets: 2,000 kcal and 100 g protein a day
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
|---|---|---|---|---|---|---|---|
| Breakfast | |||||||
| Lunch | |||||||
| Dinner | |||||||
| Snack | |||||||
| kcal | 2,027 | 2,125 | 2,030 | 1,903 | 2,000 | 1,971 | 2,070 |
| g protein | 106 | 100 | 101 | 97 | 97 | 95 | 99 |
Dinner · Day 1 · Make 2 portions
Cauliflower & Chickpea Curry, the recipe, opens in a new tab
891 kcal · 27 g protein
How each day adds up
Every day lands between 1,903 and 2,125 kcal, within 10% of the 2,000 kcal target. Protein runs from 95 to 106 g a day.
| Day | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Day 1 | 2,027 kcal | 106 g | 216 g | 76 g |
| Day 2 | 2,125 kcal | 100 g | 232 g | 81 g |
| Day 3 | 2,030 kcal | 101 g | 225 g | 75 g |
| Day 4 | 1,903 kcal | 97 g | 188 g | 80 g |
| Day 5 | 2,000 kcal | 97 g | 219 g | 78 g |
| Day 6 | 1,971 kcal | 95 g | 211 g | 77 g |
| Day 7 | 2,070 kcal | 99 g | 207 g | 87 g |
| Average | 2,018 kcal | 99 g | 214 g | 79 g |
| Target | 2,000 kcal | 100 g | 225 g | 78 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 53 products. The items to buy come to £41.92 at Tesco's prices listed between 14 and 26 October 2026. The same meals at Sainsbury's come to £44.68, £2.76 more. The food the meals use comes to £24.92, or £3.56 a day. The rest of each pack stays in your cupboard and fridge for next week.
To buy · 34£41.92
With Clubcard prices£40.87
Celery
- 1×Tesco Celery on Tesco, opens in a new tab · 1 head£0.74
Fresh Chillies, Herbs, Garlic & Ginger
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
Mushrooms
Onions & Leeks
- 1×Tesco Brown Onions 3 Pack on Tesco, opens in a new tab · 3pcs£1.00
Courgettes, Aubergines & Squash
- 1×Tesco Butternut Squash Each on Tesco, opens in a new tab · 1pcs£1.50
Carrots & Root Vegetables
- 1×Tesco Carrots Loose on Tesco, opens in a new tab · 1pcs£0.11
Broccoli & Cauliflower
- 1×Tesco Cauliflower Each on Tesco, opens in a new tab · 1pcs£1.18
Mince & Meatballs
Fresh Chicken
Grated & Sliced Cheese
Eggs
Milk, Butter & Eggs
Fresh Vegetables & Fresh Flowers
Wholemeal & Wholegrain
Chinese
Tomatoes, Passata & Puree
Pulses, Lentils & Beans
Tinned Tuna
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
Cereal Bars & Breakfast Bars
- 1×Nature Valley Crunchy Oats & Honey 5 x 42g (210g) on Tesco, opens in a new tab£1.75/ea with Clubcard until 4 Nov£2.50
Crackers for Cheese
Peas, Sweetcorn & Green Beans
Might already have · 19Show£29.77
Stock Cubes & Pots
Seasoning, Herbs & Spices
- 1×Tesco Bay Leaves 3G on Tesco, opens in a new tab£1.00
- 1×Tesco Dried Oregano 14G on Tesco, opens in a new tab£1.00
- 1×Tesco Garam Masala Spice Blend 38G 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 Coriander 36G 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 Ground Turmeric 45G on Tesco, opens in a new tab£1.00
- 1×Tesco Onion Granules 52G on Tesco, opens in a new tab£1.00
Oils & Cooking Fats
Rice
- 1×Tesco Basmati Rice 1Kg on Tesco, opens in a new tab · 1000g£1.79
- 1×Tilda Thai Jasmine Rice 500G on Tesco, opens in a new tab£2.00/ea with Clubcard until 27 Oct£3.00
Pasta & Spaghetti
Sugar
- 1×Granulated Sugar 1Kg on Tesco, opens in a new tab · 1000g£1.09
Peanut & Nut Butter
Mayonnaise
Every item, cupboard included£71.69
Clubcard prices take £1.05 off this shop.
To buy · 34£44.68
With Nectar prices£43.83
Celery
- 1×Sainsbury's Celery on Sainsbury's, opens in a new tab · 1pcs£0.74
Cucumber
Potatoes and sweet potatoes
Exotic vegetables
- 1×Sainsbury's Bird Eye Chillies (Red or Green) 20g on Sainsbury's, opens in a new tab£0.72
- 1×Sainsbury's Butternut Squash Loose on Sainsbury's, opens in a new tab · 1pcs£1.39
- 1×Sainsbury's Garlic x4 on Sainsbury's, opens in a new tab · 4pcs£0.87
- 1×Sainsbury's Root Ginger Loose on Sainsbury's, opens in a new tab · 1 root£0.56
Root Vegetables
Onions
Peppers
Broccoli and Cauliflower
Beef mince
Chicken breast & fillet
Spreadable butter
Eggs
Wholemeal and brown bread
Pulses and beans
- 1×Sainsbury's Chickpeas in Water 400g (240g*) on Sainsbury's, opens in a new tab£0.41
- 1×Sainsbury's Dried Green Lentils 500g on Sainsbury's, opens in a new tab£2.10
- 1×Sainsbury's Red Kidney Beans in Water 400g (240g*) on Sainsbury's, opens in a new tab£0.39
- 3×Stamford Street Co. Baked Beans in Tomato Sauce 400g on Sainsbury's, opens in a new tab£0.90
Tinned tomatoes
Chinese
- 1×Amoy Soy Sauce, Dark 150ml on Sainsbury's, opens in a new tab£1.60/ea with Nectar until 3 Nov£2.00
- 1×Sainsbury's Light Soy Sauce 150ml on Sainsbury's, opens in a new tab£0.55
Japanese cuisine
- 1×Healthy Boy Brand Oyster Sauce 300ml on Sainsbury's, opens in a new tab£1.25/ea with Nectar until 3 Nov£1.70
Eastern European
Peas, beans & sweetcorn
Uncategorised
- 1×Nature Valley Crunchy Oats & Honey Cereal Biscuit Snack Bars 5x42g on Sainsbury's, opens in a new tab · 210g£2.50
- 1×Sainsbury's Fresh Packed Bunch Coriander 30g on Sainsbury's, opens in a new tab · 1pcs£0.55
- 2×Sainsbury's Thai Basil 20g on Sainsbury's, opens in a new tab£1.80
- 5×Sainsbury's Tuna Chunks in Spring Water 145g on Sainsbury's, opens in a new tab£3.25
Might already have · 19Show£26.72
Chilli and curry powder
- 1×Rajah 85g Garam Masala Spice Blend on Sainsbury's, opens in a new tab£1.00/ea with Nectar until 8 Nov£1.10
Gravies
Stocks
Olive oil
- 1×Sainsbury's Olive Oil 1L on Sainsbury's, opens in a new tab · 1000ml£7.25
Vegetable oil
- 1×Sainsbury's Vegetable Oil 1L on Sainsbury's, opens in a new tab · 1000ml£1.45
Spices
- 1×Sainsbury's Cayenne Pepper 42g on Sainsbury's, opens in a new tab£1.15
- 1×Sainsbury's Ground Coriander 36g on Sainsbury's, opens in a new tab£1.15
- 1×Sainsbury's Ground Cumin 43g on Sainsbury's, opens in a new tab£1.15
- 1×Sainsbury's Onion Granules 58g on Sainsbury's, opens in a new tab£1.15
- 1×Sainsbury's Paprika 44g on Sainsbury's, opens in a new tab£1.15
- 1×Sainsbury's Turmeric 48g on Sainsbury's, opens in a new tab£1.15
Macaroni and tubes
Linguine and tagliatelle
Granulated sugar
Salad cream and mayonnaise
Every item, cupboard included£71.40
Nectar prices take £0.85 off this shop.
How we set Susten up
- Targets: 2,000 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 2,000 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
A good week starts with one decision, not seven.
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