Asda 1800 Calorie Meal Plan UK — Budget 7-Day Weight Loss Guide
Example 7-Day Asda 1800 Calorie Meal Plan
Below is a sample week. Each day is planned to hit approximately 1,800 calories with a strong protein focus. Calorie and protein figures are estimates; weigh ingredients if you need precision. Use the meal-plan finder to get a better-matched version.
Monday
Rolled Asda Rolled Oats soaked overnight in Asda Skimmed Milk, topped with frozen berries and a drizzle of honey.
Recipe
Ingredients
- 80g oats
- 275ml skimmed milk
- 100g frozen berries
- 1½ tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir oats and skimmed milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add frozen berries and honey. Loosen with a splash of skimmed milk if needed.
Medium baked potato topped with tinned tuna mixed with sweetcorn and a teaspoon of light mayo.
Recipe
Ingredients
- 275g potato, baked
- 1 standard tin of tuna, drained
- 70g sweetcorn
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Reheat the potato until piping hot throughout.
- Drain tuna. Mix with sweetcorn and season to taste.
- Split the potato, fluff the middle with a fork, spoon over the filling and serve hot.
Chicken breast grilled with a mix of roasted Mediterranean vegetables, served with a small portion of Asda Brown Rice.
Recipe
Ingredients
- 200g chicken breast
- 60g brown rice (dry weight)
- 275g mixed veg
- 1½ tsp mixed herbs
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the chicken breast in a non-stick pan over medium heat until cooked through. Meanwhile roast mixed veg at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Fold the cooked rice through the pan, stir in mixed herbs, and heat through before serving.
Low-fat Asda Low Fat Greek Yogurt topped with fresh or frozen blueberries.
Recipe
Ingredients
- 275g Greek yogurt
- 100g blueberries
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put Greek yogurt in a bowl.
- Top with blueberries.
- Eat straight away, or cover and chill for later the same day.
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Sample Weekly Shopping List
Here is a sample shopping list to cover this 7-day plan. Estimated cost: £38–48 per week (Asda own-brand).
Protein
Carbs
Vegetables
Dairy
Fruit
Herbs
Condiments
Extras
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More plan and cost details
Plan at a glance
| Calories | ~1,800/day |
|---|---|
| Protein | ~166g/day |
| Weekly cost | £38–48 per week (Asda own-brand) |
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Asda is one of the UK's most budget-friendly major supermarkets, with own-brand proteins, grains, and frozen vegetables that rival Aldi and Lidl on price. This 7-day plan is built around Asda's everyday range, targeting 1,800 calories and 100–130 g of protein per day for steady fat loss. Estimated weekly cost is £38–48 for one person — straightforward, no loyalty app required.
Want this meal plan personalised?
Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.
Why Choose an Asda 1800 Calorie Meal Plan?
Asda's Rollback pricing and consistently competitive own-brand range make it easy to eat well on a calorie-controlled diet without planning your shop around special offers. This plan hits 1,800 calories with a strong protein focus using Asda chicken breast, tinned tuna, free range eggs, and low fat Greek yogurt — all core staples that are regularly among the cheapest at any UK major supermarket.
Tips for Success
- Asda's own-brand chicken breast is competitively priced and available in large packs. Buy 1.5–2 kg at once and freeze what you do not use in the first two days.
- Asda frozen vegetables are outstanding value. The 1 kg frozen mixed vegetable bags cost around 75–95p and are nutritionally equivalent to fresh.
- Asda's Rollback deals frequently apply to eggs, chicken, and dairy — check the app or website before shopping to time your purchase well.
- Asda Greek yogurt is available in both standard and 0% fat versions. Opt for the 0% fat version to maximise protein and keep calories low.
- Asda sells microwave rice pouches (90-second) which are useful for fast weeknight dinners. Use the standard brown rice bag for batch cooking to save money per serving.
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Our AI generator creates a personalised Asda 1800 Calorie meal plan tailored to your preferred UK supermarket, dietary requirements, and cooking time. Free, no sign-up needed.
Generate My Asda 1800 Calorie Plan →Meal plans are for general information only. Calories and protein are estimates. For medical conditions, pregnancy, eating disorders, or clinical dietary needs, speak to a qualified healthcare professional.
Frequently Asked Questions
How much does this Asda 1800 calorie plan cost?
Approximately £38–48 per week for one person using Asda own-brand products. Rollback deals can reduce this further.
Is Asda good for healthy eating on a budget?
Yes — Asda is one of the UK's most competitive supermarkets on everyday staples like chicken, eggs, oats, and frozen veg. Own-brand products match Tesco and Sainsbury's on quality at lower prices.
Can I adapt this plan for 1500 calories?
Yes — simply reduce the portion size of carbohydrates at each meal by around 25% and cut the snack to 100 kcal. Alternatively, use our free generator to build an Asda-tailored 1,500 calorie plan.
Related Meal Plans & Guides
- Asda 1500 Calorie Plan
- 1800 Calorie Meal Plan
- Aldi 1800 Calorie Plan
- Sainsbury's 1800 Calorie Plan
- Best Low Calorie Foods UK
- How To Meal Plan For Weight Loss
- Generate A Personalised Asda 1800 Calorie Plan
- Glass Meal Prep Containers For Your Portions
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