| Calories | ~1,800/day |
|---|---|
| Protein | ~122g/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.
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.
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.
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 free generator to get a freshly personalised version.
Rolled Asda Rolled Oats soaked overnight in Asda Skimmed Milk, topped with frozen berries and a drizzle of honey. Add an extra handful of Asda Rolled Oats or a banana for more energy.
Medium baked potato topped with tinned tuna mixed with sweetcorn and a teaspoon of light mayo. Add a wholemeal roll or extra portion of carbs.
Chicken breast grilled with courgette, peppers, and cherry tomatoes, served with a small portion of Asda Brown Rice. Increase the rice or potato portion by about a third.
Low-fat Asda Low Fat Greek Yogurt topped with fresh or frozen blueberries.
Two eggs scrambled with a handful of spinach, served on a slice of Asda Wholemeal Bread. Add an extra handful of Asda Rolled Oats or a banana for more energy.
Red lentil and carrot soup seasoned with cumin and coriander, served with a small wholemeal roll. Add a wholemeal roll or extra portion of carbs.
Salmon fillet baked with lemon and dill, served with steamed broccoli and boiled new potatoes. Increase the rice or potato portion by about a third.
One medium apple and 20 g of unsalted almonds.
Blended banana, 50 g Asda Rolled Oats, Asda Skimmed Milk, and a teaspoon of peanut butter. Add an extra handful of Asda Rolled Oats or a banana for more energy.
Chicken breast strips over romaine lettuce with a light Caesar dressing and Parmesan shavings. No croutons. Add a wholemeal roll or extra portion of carbs.
Lean turkey mince cooked with tinned tomatoes, kidney beans, and chilli spices. Served with Asda Brown Rice. Increase the rice or potato portion by about a third.
100 g carrot sticks with 40 g reduced-fat hummus.
50 g Asda Rolled Oats cooked with Asda Skimmed Milk, topped with 15 g crushed walnuts and a sprinkle of cinnamon. Add an extra handful of Asda Rolled Oats or a banana for more energy.
King prawns tossed with mixed leaves, half an avocado, cucumber, and lemon dressing. Add a wholemeal roll or extra portion of carbs.
Marinated chicken tikka baked and served over blitzed cauliflower rice with a side of raita. Increase the rice or potato portion by about a third.
150 g cottage cheese with sliced cucumber and a grind of black pepper.
Two poached eggs and 50 g smoked salmon on a slice of Asda Wholemeal Bread. Add an extra handful of Asda Rolled Oats or a banana for more energy.
Diced chicken breast simmered with carrots, celery, and leek in a light chicken stock. Add a wholemeal roll or extra portion of carbs.
Cod fillet baked with herbs and lemon, served with oven-roasted sweet potato wedges and green beans. Increase the rice or potato portion by about a third.
High-protein low-fat yogurt pot (e.g. Arla Protein or Tesco High Protein Yogurt).
Two small wholemeal pancakes made with egg and oat flour, topped with berries and low-fat yogurt. Add an extra handful of Asda Rolled Oats or a banana for more energy.
Sliced turkey breast, half an avocado, spinach, and tomato in a wholemeal tortilla wrap. Add a wholemeal roll or extra portion of carbs.
Lean sirloin steak grilled to your liking, with roasted courgette, peppers, and cherry tomatoes. Increase the rice or potato portion by about a third.
Two plain rice cakes spread with natural peanut butter.
One egg (grilled or poached), two lean bacon rashers (fat trimmed), grilled tomatoes, mushrooms, and one slice of Asda Wholemeal Bread. Add an extra handful of Asda Rolled Oats or a banana for more energy.
Sliced leftover steak over mixed leaves with cherry tomatoes and a balsamic dressing. Add a wholemeal roll or extra portion of carbs.
Roast chicken breast with parsnips, carrots, and a small portion of gravy. A proper Sunday roast, lighter style. Increase the rice or potato portion by about a third.
One scoop of unflavoured or vanilla protein powder mixed with water or Asda Skimmed Milk.
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.
Here is a sample shopping list to cover this 7-day plan. Estimated cost: £38–48 per week (Asda own-brand).
Keep meals organised with freezer-safe meal prep labels for dates, portions, calories, protein, and reheating notes.
View meal prep labels →Useful if you batch cook, freeze meals, or prep multiple portions.
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.
Approximately £38–48 per week for one person using Asda own-brand products. Rollback deals can reduce this further.
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.
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.