Free 3-day sample · supermarket matched
Here is a three-day high-protein meal plan averaging 1997 calories, 188g protein, 96g fat and 92g carbohydrate per day. Its recipes are matched against Meal Matcher’s Tesco ingredient coverage.
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Calories
1997
daily average
Protein
188g
daily average
Fat
96g
daily average
Carbs
92g
daily average
Fibre
21g
daily average
Sample plan
Nutrition is calculated across every recipe shown. Daily totals naturally vary; the average is designed around 2,000 calories.
Day 1
177g protein
19g fibre
Spicy Chicken and Egg Scramble
40 min · 405 kcal
Steamed Broccoli
15 min · 39 kcal
High Protein Chicken Caesar Salad Wrap
20 min · 472 kcal
Lemon Garlic Chickpeas
10 min · 93 kcal
Keto-Friendly Ham and Mushroom Cottage Cheese Pizza
35 min · 754 kcal
Microwave Sour Cream Baked Potato
15 min · 236 kcal
Day 2
205g protein
22g fibre
Protein Banana & Blueberry Baked Oats
20 min · 569 kcal
Chicken Egg Foo Yung
25 min · 456 kcal
Zesty Charred Cabbage Sauté
16 min · 184 kcal
Honey Soy Chicken with Broccoli
20 min · 735 kcal
Carrot and Orange Juice
5 min · 50 kcal
Day 3
181g protein
23g fibre
Easy Carrot and Ham Omelette
8 min · 301 kcal
Spinach Onion Scramble
7 min · 134 kcal
Zesty Spicy Chicken & Chickpea Salad
10 min · 436 kcal
Kale, Lemon, Honey and Sesame Seed Salad
10 min · 130 kcal
Grilled Chicken Kebabs
30 min · 690 kcal
Kale and Silken Tofu Stir-fry
20 min · 308 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
£37.35
Across all three days shown above.
For Chicken Breast
Tesco British Chicken Breast Fillets 950G
Matched at Tesco
For Egg
Tesco Free Range Eggs Mixed Sized 6 Pack
Matched at Tesco
For Chicken Thigh - Boneless, skinless
Tesco Room To Roam British Chicken Thigh Fillets 600G
Matched at Tesco
For Cottage Cheese
Graham's Natural Cottage Cheese Full Fat 300G
Matched at Tesco
About this plan
Across these three days, the plan ranges from 1994 to 1999 calories per day and averages 188g of protein. Day 2 is the highest-protein day at 205g, while Day 1 lands closest to the 2,000-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 17 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 1997 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.
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