Who is an 1,800 calorie plan for?

It sits between a weight-loss and a maintenance week for most adults — commonly a mild deficit for an average-sized man or maintenance for an average-sized woman. Which one it is for you depends on your own maintenance calories, not on the number itself.

How much protein does this plan hit?

The figures at the top of this page are what the plan actually delivers, averaged across the week, rather than what was asked for. The planner aims high on protein and reports honestly when it lands short, because a plan that quietly misses its protein target is worse than one that tells you.

Do I have to cook every day?

No. The plan is built for batch cooking, so each recipe makes several servings and those servings fill consecutive days. A seven-day week usually needs eight to twelve cooking sessions rather than twenty-one.

Are these Tesco prices accurate today?

They were accurate on the date printed beside the basket total, which is when they were read from the Tesco catalogue. Supermarket prices move week to week, so treat the total as a reliable guide rather than a quote. Generating your own plan prices it fresh.

Can I get this plan for a different supermarket?

Yes. FitFresh prices the same kind of week at Tesco, Sainsbury’s, Asda, Morrisons or Waitrose — you pick the chain when you build your plan.

What if I have an allergy or do not eat meat?

Both are handled when you build your own plan: you can exclude any of the 14 major allergens, and choose a pescatarian, vegetarian or vegan plan. Allergen matching is best-effort and derived from ingredient text, so always check labels yourself.

An 1,800 calorie meal plan, shopped at Tesco

A real 7-day 1,800 calorie meal plan with the protein held high, plus the Tesco shopping list priced product by product. Free, and no account needed.

Calories a day: 1,796kcal
Protein a day: 119g
Priced basket: £60.11
Plan score: 95.3/100

The shop

The Tesco shopping list, priced product by product

Real products from the Tesco catalogue, in the pack sizes the week actually uses — not an estimate, and not a per-serving average.

Product	Qty	Price
Tesco frozen wild salmon fillets for Salmon fillet	1	£6.50
Tesco Skinless and Boneless Cod Fillet Pieces for Cod fish	1	£4.95
Tesco Turkey Thigh Mince 7% Fat for Ground turkey meat	1	£4.25
Tesco Pork Loin Steaks 480g for Pork loin	1	£2.99
Tesco British Chicken Drumstick Fillets for Chicken breasts	1	£2.95
Tesco 4 Beef Quarter Pounders for Beef	1	£2.79
Whitworths Walnuts for Walnuts	1	£2.20
Tesco Sweet Peppers for Red bell peppers	1	£2.10
Schwartz Italian Herb Seasoning for dried herbs de provence	1	£2.00
Tesco 6 Mixed Weight Barn Eggs for Eggs	2	£2.00
Tesco Pumpkin Seeds for Pumpkin seeds	1	£1.70
Tesco Courgettes for Zucchini	1	£1.39
Tesco Classic Round Tomatoes 6 Pack for Tomatoes	2	£1.38
Nightingale Farms cherry tomatoes for Cherry tomatoes	2	£1.24
Tesco Chia Seeds for Chia seeds	1	£1.20
Rosedene Farms Strawberries for Strawberries	1	£1.19
Tesco Madagascan Vanilla Extract for Vanilla extract	1	£1.15
Grower's Harvest frozen garden peas for Frozen peas	1	£1.15
Tesco Hot Chilli Powder for Chilli powder	1	£1.10
Tesco Smoked Paprika for Smoked paprika	1	£1.10
Tesco Fresh Cut Flat Leaf Parsley for Parsley	2	£1.00
Tesco Whole Cucumber for Cucumbers	1	£0.99
Creamfields Greek Style Natural Yogurt for Greek yogurt	1	£0.95
Suntrail Farms Lemons 4 pack for Lemons	1	£0.89
Creamfields Greek Style Salad Cheese 200g for Feta cheese	1	£0.85
Tesco Green Beans for Green beans	1	£0.85
Tesco Broccoli Loose for Broccoli	1	£0.82
Tesco Green Pepper for Green bell peppers	1	£0.70
Tesco Bunched Spring Onions for Spring onions	1	£0.69
Creamfields Semi Skimmed UHT Milk for Cow's milk	1	£0.65
Creamfields Mozzarella 210g for Yellow cheese	1	£0.59
Tesco Root Ginger for Ginger	1	£0.56
Tesco Mixed Chillies for Chilli peppers	1	£0.55
Creamfields Low Fat Natural Yogurt for Yogurt	1	£0.55
Tesco fresh mint for Mint	1	£0.50
Tesco Fresh Cut Coriander for Coriander	1	£0.50
Tesco Shredded Iceberg Lettuce for Lettuce	1	£0.50
Tesco Large Garlic for Garlic	1	£0.50
Tesco Limes for Limes	2	£0.46
Tesco Green Lentils In Water for Cooked lentils	1	£0.45
Grower's Harvest Chopped Tomatoes for Canned tomatoes	1	£0.43
Prymat ground sweet paprika for Paprika powder	1	£0.40
Tesco Red Onions Loose for Red onions, Red onions, Onions	2	£0.40

43 items, priced at Tesco

Prices read from the Tesco catalogue on 10 August 2026

£60.11

Assumed already in the cupboard, so not in the total: fresh thin Hokkien noodles, Butter, Cinnamon powder, Ground cumin, Black pepper.

23 more ingredients are not in that total, because we could not match them to a specific Tesco product: cornstarch, salt, sesame oil, cress, 1 bread, maple syrup, mayonnaise, mustard, garlic powder, olive oil, baking soda, brown sugar, oats, vinegar, honey, dill, apple vinegar, pizza dough, soy sauce, Cooking cream, protein powder, fresh thin hokkein noodles, brown rice. Those are ordinary shop items — the gap is in our matching rather than in the aisles — so read £60.11 as the priced part of this week, not as the final till receipt.

The week

Seven days, 13 things to cook

Built to batch-cook: a recipe's servings carry across consecutive days, so the week runs on 13 cooking sessions rather than 21 of them.

Day	Meals	Daily total
Monday	Breakfast High Protein Overnight Oats Roasted Vegetable and Lentil Summer Salad Lemon Herb Baked White Fish	1,775 kcal · 140g protein · 162g carbs · 67g fat
Tuesday	Breakfast Fluffy omelette in 10 minutes Roasted Vegetable and Lentil Summer Salad Beef and Broccoli Hokkien Noodles	1,799 kcal · 104g protein · 155g carbs · 88g fat
Wednesday	Breakfast Chicken Kebab Baked Salmon with Mustard and Cilantro Beef and Broccoli Hokkien Noodles	1,768 kcal · 135g protein · 118g carbs · 76g fat
Thursday	Breakfast Chicken Kebab Baked Salmon with Mustard and Cilantro Pizza with bell peppers, zucchini and feta	1,791 kcal · 119g protein · 113g carbs · 84g fat
Friday	Breakfast Open-Faced Sandwich with Scrambled Eggs and Pea Puree High Protein Grilled Chicken Salad Pizza with bell peppers, zucchini and feta	1,825 kcal · 100g protein · 177g carbs · 66g fat
Saturday	Breakfast Open-Faced Sandwich with Scrambled Eggs and Pea Puree High Protein Grilled Chicken Salad Honey Garlic Glazed Pork Loin	1,799 kcal · 123g protein · 112g carbs · 80g fat
Sunday	Breakfast Lemon Berry Chia Seed Pudding Healthy Turkey Mince and Veggie Bowls Honey Garlic Glazed Pork Loin	1,818 kcal · 111g protein · 152g carbs · 84g fat

How this plan was made

The week was generated by FitFresh on 10 August 2026 against a target of 1,800 kcal and 145g of protein a day, and it lands at an average of 1,796 kcal · 119g protein · 141g carbs · 78g fat. Nothing here was written by hand: the meals are what the planner chose, and the daily totals are the sum of what it chose.

Prices come from Tesco's own catalogue, read on 10 August 2026. Supermarket prices move, so treat the total as accurate on that date rather than today. Where an ingredient had no match, it is named above instead of being dropped from the total.

Macro targets should come from your own body, not a round number on a page. This week is built for a 1,800 kcal day at 145g of protein; yours probably is not.

This week, built around your numbers

Answer a few questions about your body and goal, and FitFresh builds the same kind of week at your calories and your macros — priced at Tesco or any of the other four chains.

Build my free meal plan

Free, and you do not need an account to see your plan.

Not sure 1,800 calories is your number? Work out your TDEE first — it takes a minute, and the plan is built from whatever it says.

Questions

Who is an 1,800 calorie plan for?: It sits between a weight-loss and a maintenance week for most adults — commonly a mild deficit for an average-sized man or maintenance for an average-sized woman. Which one it is for you depends on your own maintenance calories, not on the number itself.
How much protein does this plan hit?: The figures at the top of this page are what the plan actually delivers, averaged across the week, rather than what was asked for. The planner aims high on protein and reports honestly when it lands short, because a plan that quietly misses its protein target is worse than one that tells you.
Do I have to cook every day?: No. The plan is built for batch cooking, so each recipe makes several servings and those servings fill consecutive days. A seven-day week usually needs eight to twelve cooking sessions rather than twenty-one.
Are these Tesco prices accurate today?: They were accurate on the date printed beside the basket total, which is when they were read from the Tesco catalogue. Supermarket prices move week to week, so treat the total as a reliable guide rather than a quote. Generating your own plan prices it fresh.
Can I get this plan for a different supermarket?: Yes. FitFresh prices the same kind of week at Tesco, Sainsbury’s, Asda, Morrisons or Waitrose — you pick the chain when you build your plan.
What if I have an allergy or do not eat meat?: Both are handled when you build your own plan: you can exclude any of the 14 major allergens, and choose a pescatarian, vegetarian or vegan plan. Allergen matching is best-effort and derived from ingredient text, so always check labels yourself.