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A £50 Tesco meal plan with 140g of protein a day

Here is a full sample week for 1 person, built for fat loss at Tesco: about 138g of protein and 1684 kcal a day per person, with an estimated shopping total of £47.65 for 22 items.

Prices are estimates for Tesco in the UK (GBP), based on typical pack sizes and prices in October 2026. They are not live store prices. In the app you can tap any price to set your own.

Make this week mine (free preview)

The 7-day plan

The shopping list with estimated prices

Whole packs, the way you actually pay at the till. Assumes you already have olive oil and soy sauce.

All 9 recipes in this week

Raw or dry amounts per person, for the first day each recipe appears. Portions are resized day by day so every day lands on the protein target.

Scrambled eggs on toast (39g protein, 473 kcal, 10 min)

Eggs 150g, Liquid egg whites 100g, Wholemeal bread 80g, Baby spinach 30g

1. Whisk the eggs and egg whites with a pinch of salt.
2. Wilt the spinach in a nonstick pan, add the eggs and stir gently.
3. Serve on toast.

Turkey and lentil chilli (49g protein, 592 kcal, 20 min)

Lean turkey mince 150g, Red lentils (dry) 60g, Chopped tomatoes (can) 400g, Onions 100g, Peppers 75g

1. Brown the turkey and chopped onion in a pan over medium heat for 5 minutes.
2. Add lentils, tomatoes and peppers, simmer on low heat for 15 minutes.

Chicken thigh traybake (51g protein, 611 kcal, 35 min)

Boneless chicken thighs 230g, Sweet potatoes 290g, Peppers 75g, Onions 50g, Olive oil 5g

1. Toss everything with oil, paprika and salt on a tray.
2. Roast at 220C / 425F for 30 minutes.
3. Rest 3 minutes and serve.

Cottage cheese and scrambled eggs on toast (43g protein, 542 kcal, 10 min)

Eggs 150g, Low-fat cottage cheese 140g, Wholemeal bread 80g, Baby spinach 60g

1. Whisk the eggs and scramble in a pan over medium heat for 3 minutes.
2. Stir in the spinach until wilted, then serve with toast and a spoon of cottage cheese.

Red lentil and spinach dal (32g protein, 506 kcal, 25 min)

Red lentils (dry) 110g, Chopped tomatoes (can) 120g, Onions 60g, Baby spinach 50g, White rice (dry) 15g

1. Soften the onion with curry powder.
2. Add lentils, tomatoes and 2 cups of water, simmer 18 minutes.
3. Stir in spinach and serve over rice.

Egg and veggie fried noodles (60g protein, 714 kcal, 15 min)

Egg noodles (dry) 35g, Eggs 150g, Extra-firm tofu 180g, Mixed vegetables (frozen) 150g, Soy sauce 15g

1. Cook the noodles.
2. Fry tofu cubes, then scramble the eggs in the same pan.
3. Add veg, noodles and soy sauce and toss.

Chicken burrito bowl (50g protein, 620 kcal, 20 min)

Boneless chicken thighs 190g, White rice (dry) 70g, Canned black beans (drained) 110g, Peppers 75g, Salsa 50g

1. Season the chicken and cook in a pan over medium-high heat for 8 minutes.
2. Cook the rice per packet, then serve with beans, peppers and salsa.

Cod and lentil stew (50g protein, 505 kcal, 20 min)

White fish fillets (frozen) 150g, Red lentils (dry) 50g, Chopped tomatoes (can) 400g, Mixed vegetables (frozen) 150g

1. Simmer lentils with tomatoes and vegetables on medium heat for 12 minutes.
2. Lay in frozen fish, cover and cook on low heat for 6 minutes until flaky.

White fish tacos (51g protein, 580 kcal, 20 min)

White fish fillets (frozen) 190g, Wraps 120g, Salad leaves 40g, Salsa 60g, 0% fat Greek-style yogurt 35g

1. Season and pan-fry or bake the fish until it flakes.
2. Warm the tortillas.
3. Fill with fish, lettuce, salsa and a yogurt drizzle.

Day 1 totals: 139g protein, 1676 kcal, 176g carbs, 46g fat.

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