Free 3-day sample · supermarket matched
Here is a three-day standard meal plan averaging 1489 calories, 116g protein, 62g fat and 113g 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
1489
daily average
Protein
116g
daily average
Fat
62g
daily average
Carbs
113g
daily average
Fibre
20g
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
109g protein
17g fibre
Air Fryer Omelette
15 min · 289 kcal
Steamed Broccoli
15 min · 78 kcal
Chicken Fajita Mix
25 min · 370 kcal
Ground Beef and Rice Casserole
40 min · 756 kcal
Day 2
116g protein
25g fibre
Protein Packed Smoothie Bowl
10 min · 494 kcal
Lemon Garlic Chicken Bites
25 min · 310 kcal
Lemon Garlic Chickpeas
10 min · 93 kcal
Savory Chicken Mushroom Fried Rice
30 min · 599 kcal
Day 3
124g protein
19g fibre
Korean Style Steamed Scrambled Eggs
15 min · 376 kcal
Orange Breakfast Quinoa
15 min · 106 kcal
Easy Cheesy Chicken Fajita Rice Bake
40 min · 412 kcal
Mexican Spiced Keto Meatballs
30 min · 433 kcal
Carrot and Orange Juice
5 min · 150 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
£23.97
Across all three days shown above.
For Chicken Breast
Tesco British Chicken Breast Portions 525G
Matched at Tesco
For Chicken Stock
Tesco 10 Chicken Stock Cubes 100G
Matched at Tesco
For Egg
Tesco Free Range Eggs Mixed Sized 6 Pack
Matched at Tesco
For Carrot
Tesco Carrots Loose
Matched at Tesco
About this plan
Across these three days, the plan ranges from 1477 to 1496 calories per day and averages 116g of protein. Day 3 is the highest-protein day at 124g, while Day 2 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 13 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 1489 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
Choose your targets, personalise the meals, and keep the full shopping workflow in one place.
Keep Tesco and the calorie target, then compare another dietary style.
Move up or down in 100-calorie steps while keeping the same diet and supermarket.
