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    Tescomeal plan

    2,500 calorie meal plan for Tesco

    A week of meals at 2,500 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 £59.68 at Tesco's prices, and the food the meals use costs £5.53 a day.

    • 7 days, 35 meals, 9 recipes
    • 2,410 to 2,639 kcal a day
    • £59.68 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 35 meals. Each meal links to its recipe, with the calories, macros and cost of one portion.

    The week

    Targets: 2,500 kcal and 125 g protein a day

    The week, day by day
    Day 1Day 2Day 3Day 4Day 5Day 6Day 7
    Breakfast
    Lunch
    Dinner
    Snacks
    kcal2,4952,5922,5072,4102,5132,6392,533
    g protein126126126126125121120

    Dinner · Day 1 · Make 2 portions

    Jacket Potato with Beans, the recipe, opens in a new tab

    847 kcal · 31 g protein

    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 2,410 and 2,639 kcal, within 10% of the 2,500 kcal target. Protein runs from 120 to 126 g a day.

    DayCaloriesProteinCarbsFat
    Day 12,495 kcal126 g248 g98 g
    Day 22,592 kcal126 g279 g96 g
    Day 32,507 kcal126 g295 g81 g
    Day 42,410 kcal126 g264 g83 g
    Day 52,513 kcal125 g274 g89 g
    Day 62,639 kcal121 g281 g102 g
    Day 72,533 kcal120 g272 g100 g
    Average2,527 kcal124 g273 g93 g
    Target2,500 kcal125 g281 g97 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 54 products. The items to buy come to £59.68 at Tesco's prices listed between 14 and 26 October 2026. The same meals at Sainsbury's come to £84.08, £24.40 more. The food the meals use comes to £38.74, or £5.53 a day. The rest of each pack stays in your cupboard and fridge for next week.

    sustenYour Tesco list · 54 items

    To buy · 36£59.68

    With Clubcard prices£57.43

    Fresh Chillies, Herbs, Garlic & Ginger

    Cucumber

    Onions & Leeks

    Carrots & Root Vegetables

    Broccoli & Cauliflower

    Courgettes, Aubergines & Squash

    Potatoes & Sweet Potatoes

    Sausages

    Fresh Chicken

    Grated & Sliced Cheese

    Fresh Cream & Custard

    Eggs

    Natural & Greek Style Yogurts

    Milk, Butter & Eggs

    Fresh Vegetables & Fresh Flowers

    Wholemeal & Wholegrain

    Chinese

    Plain Nuts

    Tomatoes, Passata & Puree

    Baked Beans

    Tinned Tuna

    Pulses, Lentils & Beans

    World Foods

    Cereals

    Eastern European

    Cereal Bars & Breakfast Bars

    Red Wine

    Peas, Sweetcorn & Green Beans

    Might already have · 18Show£30.06

    Stock Cubes & Pots

    Vinegars

    Seasoning, Herbs & Spices

    Oils & Cooking Fats

    Rice

    Lentils, Grains & Pulses

    Pasta & Spaghetti

    Sugar

    Honey & Syrups

    Mayonnaise

    Mustard

    Every item, cupboard included£89.74

    Clubcard prices take £2.25 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: 2,500 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 2,500 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

    Early access

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    Answer a few questions. Susten plans your first week.

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    Prices are Tesco's as listed on tesco.com between 14 and 26 October 2026, for whole packs, without delivery. Each product links to its Tesco page, which shows today's price. Susten re-prices this list every week.

    These plans are examples for healthy adults, not medical or dietary advice. Talk to your GP or a registered dietitian first if you're pregnant, have a medical condition, or have had an eating disorder.

    Tesco and Sainsbury's are trademarks of their owners. Susten is not connected with or endorsed by either.