Free 3-day sample · supermarket matched
Here is a three-day standard meal plan averaging 1996 calories, 135g protein, 103g fat and 128g 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
1996
daily average
Protein
135g
daily average
Fat
103g
daily average
Carbs
128g
daily average
Fibre
19g
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
125g protein
14g fibre
Egg Muffins with Spinach and Cheese
1 hr 15 min · 348 kcal
Steamed Broccoli
15 min · 78 kcal
Savory Chicken Mushroom Fried Rice
30 min · 599 kcal
Meaty Mac and Cheese
55 min · 972 kcal
Day 2
148g protein
21g fibre
Korean Style Steamed Scrambled Eggs
15 min · 376 kcal
Orange Breakfast Quinoa
15 min · 53 kcal
Zesty Spicy Chicken & Chickpea Salad
10 min · 436 kcal
Carrot and Orange Juice
5 min · 150 kcal
Creamy Chicken Carbonara
25 min · 982 kcal
Day 3
131g protein
21g fibre
Air Fryer Omelette
15 min · 289 kcal
Spinach Onion Scramble
7 min · 134 kcal
Herb-Crusted Chicken with Lemon Butter Sauce
35 min · 605 kcal
Rosemary Mustard Chicken with Roasted Vegetables
50 min · 731 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
£24.03
Across all three days shown above.
For Chicken Breast
Willow Farm Chicken Breast Pieces 500g
Matched at Tesco
For Chicken Breast
Tesco 2 British Chicken Breast Fillets 300G
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 1995 to 1997 calories per day and averages 135g of protein. Day 2 is the highest-protein day at 148g, 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 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 1996 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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Move up or down in 100-calorie steps while keeping the same diet and supermarket.
