Free 3-day sample · supermarket matched
Here is a three-day high-protein meal plan averaging 2496 calories, 243g protein, 122g fat and 102g 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
2496
daily average
Protein
243g
daily average
Fat
122g
daily average
Carbs
102g
daily average
Fibre
23g
daily average
Sample plan
Nutrition is calculated across every recipe shown. Daily totals naturally vary; the average is designed around 2,500 calories.
Day 1
243g protein
22g fibre
Easy Carrot and Ham Omelette
8 min · 602 kcal
Spanish Pan Con Tomate
10 min · 157 kcal
Viral Chicken and Egg Parmesan Pizza
40 min · 679 kcal
Lemon Garlic Chickpeas
10 min · 186 kcal
French Onion Meatloaf
35 min · 796 kcal
Steamed Broccoli
15 min · 78 kcal
Day 2
238g protein
19g fibre
Smoked Chicken and Omelette Wrap
18 min · 777 kcal
Seasoned Chicken Breast Stuffed with Cream Cheese
15 min · 615 kcal
Microwave Sour Cream Baked Potato
15 min · 236 kcal
Mexican Spiced Keto Meatballs
30 min · 866 kcal
Day 3
248g protein
29g fibre
Korean Style Steamed Scrambled Eggs
15 min · 752 kcal
Zesty Spicy Chicken & Chickpea Salad
10 min · 872 kcal
Thai Keto Chicken Stir-Fry
25 min · 722 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
£44.48
Across all three days shown above.
For Chicken Breast
Tesco British Chicken Breast Fillets 950G
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 Lean Beef Mince 5%
Tesco Beef Lean Steak Mince 500G 5% Fat
Matched at Tesco
About this plan
Across these three days, the plan ranges from 2494 to 2498 calories per day and averages 243g of protein. Day 3 is the highest-protein day at 248g, while Day 1 lands closest to the 2,500-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 2496 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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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.
