meal plan
2,500 calorie high-protein 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 £67.99 at Tesco's prices, and the food the meals use costs £7.76 a day.
- 7 days, 35 meals, 10 recipes
- 2,383 to 2,618 kcal a day
- £67.99 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 10 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 188 g protein a day
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
|---|---|---|---|---|---|---|---|
| Breakfast | |||||||
| Lunch | |||||||
| Dinner | |||||||
| Snacks | |||||||
| kcal | 2,489 | 2,550 | 2,515 | 2,383 | 2,618 | 2,499 | 2,588 |
| g protein | 179 | 186 | 191 | 187 | 189 | 194 | 190 |
Dinner · Day 1 · Make 2 portions
Jacket Potato with Beans, the recipe, opens in a new tab
847 kcal · 31 g protein
How each day adds up
Every day lands between 2,383 and 2,618 kcal, within 10% of the 2,500 kcal target. Protein runs from 179 to 194 g a day.
| Day | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Day 1 | 2,489 kcal | 179 g | 231 g | 83 g |
| Day 2 | 2,550 kcal | 186 g | 231 g | 86 g |
| Day 3 | 2,515 kcal | 191 g | 222 g | 83 g |
| Day 4 | 2,383 kcal | 187 g | 214 g | 78 g |
| Day 5 | 2,618 kcal | 189 g | 272 g | 78 g |
| Day 6 | 2,499 kcal | 194 g | 230 g | 81 g |
| Day 7 | 2,588 kcal | 190 g | 263 g | 78 g |
| Average | 2,520 kcal | 188 g | 238 g | 81 g |
| Target | 2,500 kcal | 188 g | 250 g | 83 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 £67.99 at Tesco's prices listed between 14 and 26 October 2026. The same meals at Sainsbury's come to £103.01, £35.02 more. The food the meals use comes to £54.35, or £7.76 a day. The rest of each pack stays in your cupboard and fridge for next week.
To buy · 34£67.99
Oranges, Lemons & Citrus Fruit
- 1×Tesco Limes Each on Tesco, opens in a new tab · 1pcs£0.23
Spring Onions, Radish & Beetroot
Tomatoes
Fresh Chillies, Herbs, Garlic & Ginger
Cucumber
- 1×Tesco Whole Cucumber Each on Tesco, opens in a new tab · 1pcs£0.99
Potatoes & Sweet Potatoes
- 1×Tesco Baby Potatoes 1Kg on Tesco, opens in a new tab · 1000g£0.99
Onions & Leeks
Peas, Beans, Sweetcorn & Asparagus
Fresh Chicken
Mince & Meatballs
Fresh Pork & Gammon
Grated & Sliced Cheese
Tofu & Tempeh
Butters, Spreads & Margarine
Eggs
High Protein Yogurts & Skyr Yogurts
Natural & Greek Style Yogurts
Milk, Butter & Eggs
Fresh Vegetables & Fresh Flowers
Fresh Salad, Coleslaw & Sandwich Fillers
- 1×Tesco Romaine Hearts Twin Pack on Tesco, opens in a new tab · 2 heads£1.20
Wholemeal & Wholegrain
Curry Pastes
Tinned Tuna
Cooking Ingredients
Cooking Sauces, Meal Kits & Sides
South Asian
Might already have · 19Show£34.63
Seasoning, Herbs & Spices
- 1×Marigold Engevita B12 Yeast Flakes 100G on Tesco, opens in a new tab£4.15
- 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 Ground Cayenne Pepper 48G 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 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
- 2×Tesco Makrut Lime Leaves 1G .. on Tesco, opens in a new tab£2.00
Salt & Pepper
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
Peanut & Nut Butter
Mayonnaise
Every item, cupboard included£102.62
To buy · 35£103.01
With Nectar prices£101.76
Lettuce
Cucumber
Potatoes and sweet potatoes
Peas and beans
Onions
Tomatoes
Chicken breast & fillet
Block butter
Spreadable butter
Eggs
Natural, organic & greek yogurt
Wholemeal and brown bread
Pulses and beans
Cooking pastes
Chinese
Cheese & dairy alternatives
- 1×Alpro High Protein Mixed Berries Dairy Free Soya Yoghurt Alternative 200g on Sainsbury's, opens in a new tab£1.35/ea with Nectar until 27 Oct£1.60
Vegan food
- 2×Cauldron 200g Extra Firm Tofu on Sainsbury's, opens in a new tab£1.25/ea with Nectar until 27 Oct£3.50
- 14×Misfits Cookie Dough Flavour Plant Based Protein Bar 50g on Sainsbury's, opens in a new tab£30.80
Uncategorised
- 1×Sainsbury's British Pork Loin Steaks x8 800g on Sainsbury's, opens in a new tab£7.50
- 1×Sainsbury's British Pork Mince 5% Fat 500g on Sainsbury's, opens in a new tab£2.49
- 1×Sainsbury's Bunched Chives 20g on Sainsbury's, opens in a new tab£0.60
- 1×Sainsbury's Fresh Packed Bunch Coriander 30g on Sainsbury's, opens in a new tab · 1pcs£0.55
- 1×Sainsbury's Fresh Packed Lime Leaves x4 on Sainsbury's, opens in a new tab · 4pcs£2.00
- 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
- 3×Sainsbury's Tuna Chunks in Spring Water 145g on Sainsbury's, opens in a new tab£1.95
- 1×Stamford Street Co. Ground Black Pepper 55g on Sainsbury's, opens in a new tab£0.87
Might already have · 18Show£29.13
Stuffings
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 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 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 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£132.14
Nectar prices take £1.25 off this shop.
How we set Susten up
- Targets: 2,500 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 2,500 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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