Healthy Living With Tescos

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Meal Plans

Welcome to our healthy meal plans. Simply select the type of plan you require and then you can print it out as a shopping list to bring in to store or click to get all the contents delivered straight to your door. Click here for our NEW Light Choices Meal Plan.



1.
Morning: Wholegrain Cereal with fruit

60g of Tesco Healthy Living Bran Flakes, 1 serving of semi-skimmed milk (6 fl oz or 150ml), 2 tsp of honey, 5 tbs of Greek yoghurt (whole milk, plain), 1 orange, 1 banana, 180g of grapes
2.
Afternoon: Tesco Healthy Living chicken & bacon sandwich

1 Tesco HL chicken & bacon sandwich, 150ml glass of fruit juice, 1 low fat yoghurt, 2 Tesco HL date & walnut slices, 1 apple
3.
Evening: Spinach and ricotta tortellini with tomato sauce

1 cob of sweetcorn, 1 medium pear, 1 low fat yoghurt

1 tsp of olive oil, 60g of onion (chopped), 1 clove of garlic, 1 small tin of chopped tomatoes (200g), ½ tsp of mixed herbs, 120g of spinach and ricotta tortellini, ¾tbs of grated Parmesan cheese

Heat the oil in a non-stick pan and gently cook the onion and garlic until golden. Add the tomatoes and herbs and simmer, uncovered, for 20 minutes. Meantime, cook the tortellini following package directions, omitting any suggested fat or salt. Top the cooked pasta with the tomato sauce and sprinkle with Parmesan cheese.
4.
Snack: Rye crispbread with hummus

1 rye crispbread, 1 tbs lower fat hummus, 6 cherry tomatoes

Day 2

1.
Morning: Peanut butter on toast with fresh fruit & milk

3 slices of wholegrain bread, 1½ tbs of reduced fat peanut butter, 250ml of semi-skimmed milk, 1 medium pear, 1 low fat yoghurt
2.
Afternoon: Ham salad sandwich with yoghurt

4 slices of ham (25g or 1oz each), 2 slices of wholegrain bread, 1 tomato, 2 level tbs of reduced fat mayonnaise, 1 handful of grapes, 1 low fat yoghurt, 45g of mixed dried fruit
3.
Evening: Sweet & sour chicken

90g of brown rice, uncooked weight, 3 tablespoons of fresh carrots, 1 apple

1 large chicken fillet (around 150g or 6oz), 1 tbs of soy or tamari sauce, ½ tbs of rice vinegar, 1 tsp of tomato purée, ½ tsp of sugar, 1 tsp of cornflour, 1 clove of garlic, 1 piece of fresh ginger (1cm or 0.5 inch), 2 slices of pineapple

Cut the chicken into slices and place in a bowl. Pour over the light soy sauce, toss together and set aside to marinade. Meantime, make the sauce by mixing together the vinegar, tomato puree and sugar and set aside. Mix the cornflour into the chicken and soy sauce. Heat half of the oil in a non-stick pan and brown the chicken all over. Set aside on a plate. Heat the remaining oil and cook the crushed garlic and grated ginger for 30 seconds. Add a little water, bring to the boil and return the chicken to the pan. Stir in the sauce mixture and pineapple, cut into chunks, and cook over a low heat for 15 minutes or until the chicken is cooked through.
4.
Snack: Banana with sunflower seeds

1 banana, 3 tsp of sunflower seeds

Day 3

1.
Morning: Wholegrain cereal with milk & mixed nuts

90g of Tesco Healthy Living Bran Flakes, 250ml of semi-skimmed milk, 2 rings of tinned pineapple, 30g of mixed nuts
2.
Afternoon: Cottage cheese pitta with salad

2 Tesco wholemeal pitta breads, 2 tbs of low fat cottage cheese, 1 tomato, 1 serving of mixed salad leaves, 1 low fat yoghurt, 1 orange
3.
Evening: Chicken & spinach balti

½ fresh pepper, 1 handful of mangetout, 75g of brown rice, uncooked weight, 1 banana

1 tsp of olive oil,1 large chicken fillet (around 150g or 6oz), ½ onion, 1 clove of garlic, 1 pinch of ground ginger, 1 pinch of turmeric, 1 pinch of cumin, 1 pinch of garam masala, 1 pinch of ground cardamom, 90g of baby spinach leaves

Heat half of the oil in a non-stick pan and brown the chicken pieces all over. Set aside on a plate. Heat the remaining oil and gently cook the sliced onions and crushed garlic until soft. Add all of the remaining ingredients, including the chicken, along with a little water, cover and bring to a boil. Simmer for 30 minutes. At this stage, the sauce can be liquidised using a hand-help immersion blender or in a food processor or it can be served chunky. Add the spinach to the pan, bring back to a boil and simmer for a couple of minutes, until the spinach is wilted.
4.
Snack: Hummus with vegetable dippers

90g of hummus, 3 baby carrots, 2 stalks of celery, 100ml glass of orange juice

Day 4

1.
Morning: Boiled egg on toast with yoghurt & fruit

2 eggs, 2 slices of wholegrain bread, 2 tsp of reduced fat olive margarine, 1 medium pear, 1 banana, 1 low fat yoghurt
2.
Afternoon: Greek salad pitta

2 pitta breads, 60g of feta cheese, 60g of pepper, 60g of red onion, 1 serving of salad leaves, 5 black olives (pitted), 1 tomato, 3 tsp of low fat salad ressing
3.
Evening: Tesco cottage pie with vegetables

1 Tesco cottage pie (500g), 1 cob of sweetcorn, 1 handful of mangetout, 1 plum
4.
Snack: Poached fruit salad

1 apricot, 1 plum, 4 dried apricots, 2 dried figs, 1 pinch of cinnamon

Place the dried fruit and cinnamon in a small sauce and add enough water to half cover. Simmer for 5-10 minutes or until the fruit is slightly softened. Chop the fresh fruit into bite-sized pieces and add to the pan. Simmer for a further 5 minutes and either serve warm or at room temperature.

Day 5

1.
Morning: Wholegrain Cereal with fruit

60g of Tesco Healthy Living Bran Flakes, 150ml of semi-skimmed milk, 2 tsp of honey, 5 tbs of Greek yoghurt (whole milk, plain), 3 fresh apricot, 180g of grapes
2.
Afternoon: Chicken salad sandwich

120g of roast chicken, 2 tomatoes, 1 serving of mixed salad leaves, 1 level tbs of reduced fat mayonnaise, 2 wholegrain rolls, 1 banana
3.
Evening: Birdseye steamfresh salmon with new potatoes

1 Birdseye steamfresh salmon fillet in dill sauce, 6 small new potatoes, 1 bag of Birdseye steamfresh mixed vegetables, 1 serving of mixed salad leaves, 3 tsp of low fat salad dressing, 1 low fat yoghurt, 2 plums
4.
Snack: Popcorn snack

45g of air-popped or microwave (light) popcorn, 100ml of semi-skimmed milk

Day 6

1.
Morning: Banana & peanut butter on toast with fruit juice

1 banana, 3 slices of wholegrain bread, 3 tsp of peanut butter, 200ml glass of orange juice
2.
Afternoon: Tesco fresh carrot & coriander soup with wholemeal bread

½ tub of Tesco fresh carrot & coriander soup (600g) , 2 slices of wholegrain bread, 2 tsp of reduced fat olive margarine, 1 low fat yoghurt, 1 Tesco HL date & walnut slice, 200ml glass of fruit juice
3.
Evening: Beef casserole with potatoes

1 tsp of olive oil, 120g of lean stewing steak, ½ onion, 1 clove of garlic, 60g of carrot, 60g of celery, 2 tsp of plain flour, 2 tsp of tomato puree, 1 tsp of Worcestershire sauce, 1/3 pint of vegetable stock, 1 pinch of oregano, 1 large potato (around 225g or 9oz), 90g of mushrooms

Heat the oil in a non-stick pan. Cut the stewing steak into bite-sized pieces and brown on all sides, keeping the heat high. Once browned, set aside on a plate and add the finely sliced onions, crushed garlic, diced carrot and celery to the pan. Cover with a lid and cook over a gentle heat for 10 minutes. Sprinkle over the flour and stir in well, before returning the meat, with any juices, to the pan. Add the tomato puree, Worcestershire sauce, stock, herbs and potatoes, cut into bite-sized chunks. Turn the heat low to gently simmer for 30 minutes. After this time, add the mushrooms to the casserole and simmer gently for a further 10 minutes.
4.
Snack: Rye crispbread with tuna mayonnaise

3 rye crispbreads, 75g of tuna, canned in brine (drained), 2 spring onions, 2 tsp of reduced fat mayonnaise

Day 7

1.
Morning: Wholegrain Cereal with toast & fruit

90g of Tesco Healthy Living Bran Flakes, 150ml of semi-skimmed milk, 2 slices of wholegrain bread, 1 tsp of reduced fat olive margarine, 2 tsp of honey, 100ml glass of fruit juice
2.
Afternoon: Pitta with tuna salad

120g of tuna, canned in brine, drained, 1 level tbs of reduced fat mayonnaise, 2 pitta breads, 1 serving of mixed salad leaves, 1 apple
3.
Evening: Turkey fajita with salsa & guacamole

3 apricots, 150g of turkey steak, ½ tsp of olive oil, ½ onion, ½ pepper, 3 tbs of tomato-based salsa, 90g of lower fat guacamole, 2 flour tortillas

Brush the turkey lightly with oil and grill under a pre-heated grill for around 10 minutes or until cooked through. Meantime, slice the peppers into thick strips and cut the onion into chunks. Steam the vegetables in a steamer (or use a sieve placed over a saucepan) for 8 minutes or until soft. Once soft, place the pepper slices under the grill and allow to brown slightly. Heat the flour tortilla under the grill for a couple of minutes and then spread with salsa. Fill with the turkey, cut into bite-sized pieces, onion and pepper and top with guacamole.
4.
Snack: Rye crispbread with hummus

1 rye crispbread, 1 tbs lower fat hummus, 6 cherry tomatoes, 1 handful of grapes