The Tesco Meal Deal Matrix: Highest Protein Combos for £3.90

Read Time: 3 Mins

We have all been there. It’s 1:00 PM, you have 15 minutes before your next meeting, and you are standing in the Tesco aisle staring at a wall of sandwiches.

The Tesco Meal Deal is a British institution. But let’s be honest: usually, it’s a nutritional car crash.

If you grab the Hoisin Duck Wrap, a bag of Sensations, and an Innocent Smoothie, you are looking at nearly 1,000 calories, 60g of sugar, and barely enough protein to feed a hamster. You will crash by 3 PM.

But, if you play the game right, the £3.90 Meal Deal (with a Clubcard) is actually the cheapest way to hit your macros on the high street.

We’ve crunched the numbers so you don't have to. Here is the Tesco Meal Deal Matrix to hit over 40g of protein without blowing your calories.

Combo 1: The "Absolute Unit" (Maximum Protein)

For when you need to hit your macro target and you don't care about eating volume.

This is the holy grail. It feels like you are robbing Tesco because these items bought separately would cost about £6.00.

• The Main: Tesco Chicken Triple Sandwich

  • Stats: ~570 kcal | 31g Protein

• The Snack: Fridge Raiders (Roast Chicken Flavour)

  • Stats: ~90 kcal | 10g Protein

• The Drink: Ufit High Protein Shake (Strawberry/Choc)

  • Stats: ~170 kcal | 25g Protein

The Total Damage:

• Calories: ~830 kcal

• Protein: 66g (🤯)

The Verdict: 66g of protein for under £4 is insane value. Yes, the calories are higher (830), but if you are bulking or this is your main meal of the day, it is unbeatable.

Combo 2: The "Smart Cut" (High Protein, Lower Calorie)

For when you want the protein, but you want to save some calories for dinner.

The Chicken Triple is iconic, but it is calorie-dense. We swap the bread for a salad and the milkshake for a zero-cal drink to drop the calories significantly while keeping the protein high.

• The Main: Tesco Roast Chicken & Bacon Salad (The box, not the sandwich)

  • Stats: ~250 kcal | 22g Protein

• The Snack: Tesco Hard Boiled Eggs (Pack of 2)

  • Stats: ~130 kcal | 12g Protein

• The Drink: Ufit / Frijj Protein Shake (Yes, we’re keeping this)

  • Stats: ~170 kcal | 25g Protein

The Total Damage:

• Calories: ~550 kcal

• Protein: 59g

The Verdict: You are getting almost 60g of protein for just 550 calories. This is the efficiency play. If you swap the shake for a Coke Zero, you drop to 380 calories and still hit 34g of protein.

Combo 3: The "I Can't Eat Another Sandwich" (Pasta Option)

For when you need carbs for energy but still want to hit the gym later.

• The Main: Tesco Chicken & Bacon Pasta Salad

  • Stats: ~450 kcal | 21g Protein

• The Snack: Peperami Original (The stick)

  • Stats: ~110 kcal | 6g Protein

• The Drink: Ufit Protein Shake

  • Stats: ~170 kcal | 25g Protein

The Total Damage:

• Calories: ~730 kcal

• Protein: 52g

The Verdict: A solid middle ground. Pasta gives you the energy, the shake provides the protein heavy lifting.

🚩 The "Red Flag" Items (Avoid These)

If you are tracking macros, these are the items that look innocent but will wreck your numbers:

1. The Smoothies: An Innocent smoothie might look healthy, but it can have as much sugar as a Coke and zero protein. Swap for water or a protein shake.

2. The "Posh" Crisps: A small bag of Sensations or Kettle Chips is delicious, but for the same calories, you could have a whole packet of Fridge Raiders (Protein) or fruit (Volume).

3. The Mayonnaise Traps: Watch out for the "Southern Fried Chicken Pasta." It’s mostly mayo. The protein-to-calorie ratio is terrible compared to the Tomato/Bacon pastas.

The Cheat Code

You don't need to memorise this list.

The menu at Tesco changes constantly. The easiest way to survive the Meal Deal rush?

Download MyMacroGo.

1. Open the app in the aisle.

2. Scan the barcode of the sandwich you want.

3. We’ll instantly show you the macros and tell you if it fits your daily goals.

Stop guessing. Start eating.