meal plan
2,000 calorie high-protein 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 £52.42 at Tesco's prices, and the food the meals use costs £5.83 a day.
- 7 days, 26 meals, 8 recipes
- 1,987 to 2,075 kcal a day
- £52.42 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 8 recipes for 26 meals. Each meal links to its recipe, with the calories, macros and cost of one portion.
The week
Targets: 2,000 kcal and 150 g protein a day
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
|---|---|---|---|---|---|---|---|
| Breakfast | |||||||
| Lunch | |||||||
| Dinner | |||||||
| Snack | |||||||
| kcal | 2,062 | 2,042 | 1,987 | 2,007 | 2,010 | 2,056 | 2,075 |
| g protein | 151 | 144 | 145 | 152 | 149 | 148 | 148 |
Dinner · Day 1 · Make 2 portions
Toasted Rice & Pork Larb, the recipe, opens in a new tab
822 kcal · 58 g protein
How each day adds up
Every day lands between 1,987 and 2,075 kcal, within 10% of the 2,000 kcal target. Protein runs from 144 to 152 g a day.
| Day | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Day 1 | 2,062 kcal | 151 g | 196 g | 69 g |
| Day 2 | 2,042 kcal | 144 g | 197 g | 72 g |
| Day 3 | 1,987 kcal | 145 g | 193 g | 67 g |
| Day 4 | 2,007 kcal | 152 g | 192 g | 64 g |
| Day 5 | 2,010 kcal | 149 g | 195 g | 63 g |
| Day 6 | 2,056 kcal | 148 g | 203 g | 67 g |
| Day 7 | 2,075 kcal | 148 g | 205 g | 66 g |
| Average | 2,034 kcal | 148 g | 197 g | 67 g |
| Target | 2,000 kcal | 150 g | 200 g | 67 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 52 products. The items to buy come to £52.42 at Tesco's prices listed between 14 and 26 October 2026. The same meals at Sainsbury's come to £63.74, £11.32 more. The food the meals use comes to £40.84, or £5.83 a day. The rest of each pack stays in your cupboard and fridge for next week.
To buy · 35£52.42
With Clubcard prices£52.32
Oranges, Lemons & Citrus Fruit
Tomatoes
Spring Onions, Radish & Beetroot
Fresh Chillies, Herbs, Garlic & Ginger
Peppers
- 2×Tesco Green Peppers Each on Tesco, opens in a new tab · 1pcs£1.40
- 2×Tesco Red Peppers Each on Tesco, opens in a new tab · 1pcs£1.40
Cucumber
- 1×Tesco Whole Cucumber Each on Tesco, opens in a new tab · 1pcs£0.99
Onions & Leeks
Carrots & Root Vegetables
- 2×Tesco Carrots Loose on Tesco, opens in a new tab · 1pcs£0.22
Potatoes & Sweet Potatoes
Fresh Chicken
Mince & Meatballs
Milk
Eggs
Natural & Greek Style Yogurts
High Protein Yogurts & Skyr Yogurts
Fresh Salad, Coleslaw & Sandwich Fillers
- 1×Tesco Romaine Hearts Twin Pack on Tesco, opens in a new tab · 2 heads£1.20
Wholemeal & Wholegrain
Porridge & Rolled Oats
Tomatoes, Passata & Puree
Tinned Tuna
Pulses, Lentils & Beans
Cooking Ingredients
South Asian
- 1×East End Tandoori Masala 100G on Tesco, opens in a new tab£0.90/ea with Clubcard until 11 Nov£1.00
- 1×Pride Lemon Juice 250Ml on Tesco, opens in a new tab£0.80
Might already have · 17Show£27.38
Seasoning, Herbs & Spices
- 1×Tesco Crushed Chillies 28G on Tesco, opens in a new tab£1.00
- 1×Tesco Dill 7G 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 Garlic Granules 56G on Tesco, opens in a new tab£1.00
- 1×Tesco Ground Cinnamon 36g on Tesco, opens in a new tab£1.00
- 1×Tesco Ground Cloves 40G 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 Nutmeg 52G 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
Sugar
- 1×Granulated Sugar 1Kg on Tesco, opens in a new tab · 1000g£1.09
Mayonnaise
Every item, cupboard included£79.80
Clubcard prices take £0.10 off this shop.
To buy · 34£63.74
With Nectar prices£63.34
Lettuce
Cucumber
Tomatoes
Peppers
Root Vegetables
Onions
- 1×Sainsbury's Onions Loose on Sainsbury's, opens in a new tab · 1pcs£0.10
- 1×Sainsbury's Red Onions Loose on Sainsbury's, opens in a new tab · 1pcs£0.10
- 1×Sainsbury's Shallots 400g on Sainsbury's, opens in a new tab£1.35
- 1×Sainsbury's Spring Onions Bunch 100g on Sainsbury's, opens in a new tab · 1pcs£0.65
Exotic vegetables
- 1×Sainsbury's Root Ginger Loose on Sainsbury's, opens in a new tab · 1 root£0.56
Potatoes and sweet potatoes
Chicken wings, thighs and drumsticks
Chicken breast & fillet
Eggs
Natural, organic & greek yogurt
Fresh milk
Wholemeal and brown bread
Pulses and beans
Tinned tomatoes
Asian
- 1×East End Tandoori Masala (BBQ Marinade Dry Mix) 100g on Sainsbury's, opens in a new tab£0.90/ea with Nectar until 8 Nov£1.30
- 1×Pride Lemon Juice 250ml on Sainsbury's, opens in a new tab£0.80
Vegan food
Uncategorised
- 1×Sainsbury's British Pork Mince 5% Fat 500g on Sainsbury's, opens in a new tab£2.49
- 1×Sainsbury's Fresh Packed Bunch Coriander 30g on Sainsbury's, opens in a new tab · 1pcs£0.55
- 1×Sainsbury's Fresh Packed Mint 30g on Sainsbury's, opens in a new tab£0.50
- 1×Sainsbury's Large Garlic on Sainsbury's, opens in a new tab · 1pcs£0.50
- 1×Sainsbury's Limes on Sainsbury's, opens in a new tab · 1pcs£0.25
- 5×Sainsbury's Tuna Chunks in Spring Water 145g on Sainsbury's, opens in a new tab£3.25
- 1×Stamford Street Co. 1kg Wholegrain Rolled Oats on Sainsbury's, opens in a new tab · 1000g£0.85
- 1×Stamford Street Co. 4 x Unwaxed Lemons on Sainsbury's, opens in a new tab · 4pcs£0.89
Might already have · 18Show£26.95
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
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 Crushed Chillies 32g on Sainsbury's, opens in a new tab£1.15
- 1×Sainsbury's Ground Cloves 37g 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 Ground Nutmeg 50g 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 Smoked Paprika 44g on Sainsbury's, opens in a new tab£1.15
- 1×Stamford Street Co. Ground Cinnamon 38g on Sainsbury's, opens in a new tab£0.85
Herbs
Granulated sugar
Salad cream and mayonnaise
Every item, cupboard included£90.69
Nectar prices take £0.40 off this shop.
How we set Susten up
- Targets: 2,000 kcal a day. No diet. Calories split 30% protein, 40% carbs and 30% fat, as on Susten's macro calculator.
- 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 high-protein 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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