Is 2,000 calories a day enough to build muscle?

It depends on your body, not on the number. 2,000 kcal is a surplus for some people and a deficit for others — what matters is where it sits against the calories you burn. The protein target is the part that does the work for muscle: this plan averages well over 1.5g per kg of bodyweight, which is the range most evidence supports.

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.

A high-protein 2,000 calorie meal plan, shopped at Tesco

A real 7-day high-protein meal plan at 2,000 calories, with the Tesco shopping list priced product by product. Free, and no account needed.

Calories a day: 2,008kcal
Protein a day: 143g
Priced basket: £50.33
Plan score: 96/100

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 Turkey Thigh Mince 7% Fat for Ground turkey meat	2	£8.50
Tesco Beef Mince 20% Fat for Ground beef	2	£6.50
Tesco Skinless and Boneless Cod Fillet Pieces for Cod fish	1	£4.95
Tesco British Chicken Breast Fillets for Chicken breasts	1	£4.90
Tesco Red Peppers for Red bell peppers	5	£3.50
Grower's Harvest Chopped Tomatoes for Canned tomatoes	3	£1.29
Tesco Chia Seeds for Chia seeds	1	£1.20
Fresh & Naked baby spinach for Spinach	1	£1.20
Rosedene Farms Strawberries for Strawberries	1	£1.19
Tesco Madagascan Vanilla Extract for Vanilla extract	1	£1.15
Tesco Smoked Paprika for Smoked paprika	1	£1.10
Tesco Hot Chilli Powder for Chilli powder	1	£1.10
Tesco Large Broccoli for Broccoli	1	£1.08
Tesco 6 Mixed Weight Barn Eggs for Eggs	1	£1.00
East End whole coriander seeds for Coriander seeds	1	£1.00
Creamfields Greek Style Natural Yogurt for Greek yogurt	1	£0.95
Tesco black beans in water for canned black beans	2	£0.92
Tesco Green Beans for Green beans	1	£0.85
Summer Pride Chickpeas in Salted Water for Cooked chickpeas	1	£0.75
Tesco Lemons for Lemons	2	£0.74
Creamfields Semi Skimmed UHT Milk for Cow's milk	1	£0.65
Nightingale Farms cherry tomatoes for Tomatoes	1	£0.62
Tesco Root Ginger for Ginger	1	£0.56
Tesco Courgettes Loose for Zucchini	1	£0.56
Tesco Mixed Chillies for Chilli peppers	1	£0.55
Tesco Brown Onions Loose for Onions	5	£0.55
Creamfields Low Fat Natural Yogurt for Yogurt	1	£0.55
Tesco Fresh Cut Flat Leaf Parsley for Parsley	1	£0.50
Tesco Large Garlic for Garlic	1	£0.50
Tesco fresh mint for Mint	1	£0.50
Prymat ground sweet paprika for Paprika powder	1	£0.40
Tesco Bananas Loose for Bananas	2	£0.32
Tesco Red Onions Loose for Red onions	1	£0.20

33 items, priced at Tesco

Prices read from the Tesco catalogue on 10 August 2026

£50.33

Assumed already in the cupboard, so not in the total: Black pepper, Cinnamon powder, Ground cumin, Turmeric.

14 more ingredients are not in that total, because we could not match them to a specific Tesco product: dill, maple syrup, salt, sesame oil, baking powder, soy sauce, cornstarch, hamburger buns, olive oil, oregano, oats, vegetable broth, protein powder, brown rice. Those are ordinary shop items — the gap is in our matching rather than in the aisles — so read £50.33 as the priced part of this week, not as the final till receipt.

The week

Seven days, 10 things to cook

Built to batch-cook: a recipe's servings carry across consecutive days, so the week runs on 10 cooking sessions rather than 21 of them.

Day	Meals	Daily total
Monday	Breakfast High Protein Overnight Oats Lemon Herb Baked White Fish Healthy Turkey Mince and Veggie Bowls	1,983 kcal · 169g protein · 196g carbs · 64g fat
Tuesday	Breakfast Oatmeal Pancakes Low-Carb Chicken Stir-Fry Healthy Turkey Mince and Veggie Bowls	2,033 kcal · 132g protein · 201g carbs · 67g fat
Wednesday	Breakfast Oatmeal Pancakes Low-Carb Chicken Stir-Fry Healthy Turkey Mince and Veggie Bowls	2,033 kcal · 132g protein · 201g carbs · 67g fat
Thursday	Breakfast Oatmeal Pancakes Grilled hamburger patties High Protein Black Bean Chili	1,977 kcal · 138g protein · 166g carbs · 86g fat
Friday	Breakfast Chicken Kebab Grilled hamburger patties High Protein Black Bean Chili	1,997 kcal · 158g protein · 101g carbs · 97g fat
Saturday	Breakfast Chicken Kebab Grilled hamburger patties High Protein Black Bean Chili	1,997 kcal · 158g protein · 101g carbs · 97g fat
Sunday	Breakfast Lemon Berry Chia Seed Pudding Grilled hamburger patties Easy Chickpea Curry	2,036 kcal · 115g protein · 195g carbs · 83g fat

How this plan was made

The week was generated by FitFresh on 10 August 2026 against a target of 2,000 kcal and 170g of protein a day, and it lands at an average of 2,008 kcal · 143g protein · 166g carbs · 80g 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 2,000 kcal day at 170g 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 2,000 calories is your number? Work out your TDEE first — it takes a minute, and the plan is built from whatever it says.

Questions

Is 2,000 calories a day enough to build muscle?: It depends on your body, not on the number. 2,000 kcal is a surplus for some people and a deficit for others — what matters is where it sits against the calories you burn. The protein target is the part that does the work for muscle: this plan averages well over 1.5g per kg of bodyweight, which is the range most evidence supports.
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.