Free 3-day sample · supermarket matched
Here is a three-day standard meal plan averaging 2497 calories, 174g protein, 101g fat and 215g 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
2497
daily average
Protein
174g
daily average
Fat
101g
daily average
Carbs
215g
daily average
Fibre
29g
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
175g protein
30g fibre
Korean Style Steamed Scrambled Eggs
15 min · 376 kcal
Spanish Pan Con Tomate
10 min · 157 kcal
High Protein Chicken Caesar Salad Wrap
20 min · 472 kcal
Lemon Garlic Chickpeas
10 min · 186 kcal
Traditional Cottage Pie
45 min · 1302 kcal
Day 2
174g protein
24g fibre
Protein Cinnamon Roll French Toast Bake
17 min · 542 kcal
Cottage Cheese Frittata
30 min · 526 kcal
Steamed Broccoli
15 min · 117 kcal
Meaty Mac and Cheese
55 min · 972 kcal
Cayenne Crusted Tofu Steaks
20 min · 342 kcal
Day 3
174g protein
33g fibre
Carrot Cake Baked Oats
25 min · 720 kcal
Honey Mustard Chicken and Rice Bowl
30 min · 735 kcal
Beef Burrito
45 min · 809 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
£31.94
Across all three days shown above.
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 Lean Beef Mince 5%
Tesco Lean Beef Steak Mince 5% Fat 250G
Matched at Tesco
For White Potato
Tesco All Rounder Potatoes 2Kg
Matched at Tesco
About this plan
Across these three days, the plan ranges from 2493 to 2500 calories per day and averages 174g of protein. Day 1 is the highest-protein day at 175g, while Day 3 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 2497 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.
