Asda 1800 Calorie Meal Plan UK — Budget 7-Day Weight Loss Guide
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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
- 90g oats
- 275ml skimmed milk
- 125g 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
- 225g 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 under a hot grill or on a hot griddle pan, turning once, until cooked through and lightly charred. Meanwhile roast mixed veg at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Serve the chicken breast with the rice, mixed veg and mixed herbs, then season to taste.
Low-fat Asda Low Fat Greek Yogurt topped with fresh or frozen blueberries.
Recipe
Ingredients
- 275g Greek yogurt
- 125g 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
Container setup for this plan
This plan has about 18 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 10 main meal spaces, then add the separate small tubs shown above.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Price and availability
- Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
More plan and cost details
Plan at a glance
| Calories | ~1,800/day |
|---|---|
| Protein | ~165g/day |
| Weekly cost | £38–48 per week (Asda own-brand) |
Not quite right? Generate a personalised version in 30 seconds →
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 a plan matched to you?
Use the free plan finder to match your calories, protein target, budget, supermarket and dietary preferences against the whole UK plan library.
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 comparable 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.
Find Your Free Matched Plan
The free plan finder matches an Asda 1800 Calorie meal plan to your preferred UK supermarket, dietary requirements and cooking time, from a curated library of checked plans. 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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