Free 3-day sample · supermarket matched
Here is a three-day high-protein meal plan averaging 1504 calories, 136g protein, 79g fat and 58g carbohydrate per day. Its recipes are matched against Meal Matcher’s Tesco ingredient coverage.
You can generate another sample here without signing up. Create an account to personalise and save your plan; the full planner adds swaps, quantities and the complete supermarket-matched shopping workflow.
Calories
1504
daily average
Protein
136g
daily average
Fat
79g
daily average
Carbs
58g
daily average
Fibre
16g
daily average
Sample plan
Nutrition is calculated across every recipe shown. Daily totals naturally vary; the average is designed around 1,500 calories.
Day 1
135g protein
18g fibre
Spicy Chicken and Egg Scramble
40 min · 405 kcal
Orange Breakfast Quinoa
15 min · 106 kcal
Zesty Spicy Chicken & Chickpea Salad
10 min · 436 kcal
Mexican Spiced Keto Meatballs
30 min · 433 kcal
Steamed Broccoli
15 min · 117 kcal
Day 2
140g protein
19g fibre
Korean Style Steamed Scrambled Eggs
15 min · 376 kcal
Lemon Garlic Chicken Bites
25 min · 310 kcal
Lemon Garlic Chickpeas
10 min · 93 kcal
Keto Chilli Beef Bowl
35 min · 566 kcal
Carrot and Orange Juice
5 min · 150 kcal
Day 3
134g protein
11g fibre
Cottage Cheese Omelette with Bacon and Cheddar
20 min · 403 kcal
Keto-Friendly Ham and Mushroom Cottage Cheese Pizza
35 min · 377 kcal
Chicken Alfredo Broccoli
25 min · 505 kcal
Microwave Sour Cream Baked Potato
15 min · 236 kcal
A small shopping preview
Here are a few products used by this plan. Generate your own personalised plan to receive the complete shopping list and quantities.
Estimated recipe cost
£25.44
Across all three days shown above.
For Chicken Breast
Tesco British Diced Chicken Breast 650G
Matched at Tesco
For Egg
Tesco Free Range Eggs Mixed Sized 6 Pack
Matched at Tesco
For Lean Beef Mince 5%
Tesco Beef Lean Steak Mince 500G 5% Fat
Matched at Tesco
For Carrot
Tesco Carrots Loose
Matched at Tesco
About this plan
Across these three days, the plan ranges from 1495 to 1521 calories per day and averages 136g of protein. Day 2 is the highest-protein day at 140g, while Day 1 lands closest to the 1,500-calorie target. This variation is normal: the planner balances whole meals over the sample rather than forcing every day to end on an identical number.
The sample includes 9 meal periods built from 14 recipes. It is generated from Meal Matcher’s real recipe catalogue, then limited to recipes whose ingredients can be mapped for Tesco. That makes it a working preview of the planner rather than a hand-written list of meal ideas.
Three days is long enough to see how breakfast, lunch and dinner fit together without publishing an entire personalised week or its full shopping list. When you build your own plan, you can change calories, dietary preference and supermarket, then save or swap meals around your routine.
The three days average 1504 calories. Individual days vary slightly because the planner uses practical portions and complete recipes.
Yes. The regenerate button builds a temporary new three-day sample. The URL itself continues to show the reviewed default plan.
The public page shows only a few retailer-matched examples. The full quantities and shopping workflow are available inside the planner.
Make it yours
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Move up or down in 100-calorie steps while keeping the same diet and supermarket.
