Asda Budget-Smart Weekly Budget Bodybuilding Plan — 2,000 kcal

Free printable UK budget bodybuilding meal plan for Asda: 7 days at ~2,000 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAsda
Calorie target~2000 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forBudget-focused muscle building
DietAll diets

Estimated daily macros

Protein
120g
Carbs
160g
Fats
50g
Fibre
35g

Plan Quick Facts

Best forBudget-focused muscle building
Calories~2000 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

Printable meal plan PDF

Asda Budget-Smart Weekly Budget Bodybuilding Plan — 2,000 kcal

A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.

Supermarket: AsdaCalories: ~2000 kcal/dayBudget: £30–40Diet: All diets

7-day meal plan

Monday

2000 kcal - 168g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (528 kcal, 39g protein)
  • Lunch: Turkey Mince Lettuce Cups with Hoisin (486 kcal, 47g protein)
  • Dinner: Chicken and Vegetable Broth with Bread (528 kcal, 56g protein)
  • Snack: Almond Butter with Celery Sticks (222 kcal, 7g protein)
  • Snack: Rice Cakes with Cottage Cheese (236 kcal, 19g protein)

Tuesday

2000 kcal - 123g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (409 kcal, 30g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (430 kcal, 26g protein)
  • Dinner: Slow-Cooked Lamb and Red Lentil Stew (602 kcal, 49g protein)
  • Snack: Oat Biscuits with Peanut Butter (258 kcal, 9g protein)
  • Snack: Mixed Nuts and Dried Fruit (301 kcal, 9g protein)

Wednesday

2000 kcal - 177g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (429 kcal, 32g protein)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (588 kcal, 45g protein)
  • Dinner: Baked Cod with New Potatoes and Green Beans (542 kcal, 50g protein)
  • Snack: Smoked Salmon on Cucumber Slices (204 kcal, 23g protein)
  • Snack: Pea Protein Green Smoothie (237 kcal, 27g protein)

Thursday

2000 kcal - 112g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (458 kcal, 34g protein)
  • Lunch: Mackerel and Brown Rice Salad (602 kcal, 43g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (458 kcal, 17g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (289 kcal, 12g protein)
  • Snack: Almond Butter with Celery Sticks (193 kcal, 6g protein)

Friday

2000 kcal - 148g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (450 kcal, 33g protein)
  • Lunch: Chickpea and Tuna Salad (461 kcal, 40g protein)
  • Dinner: Lentil and Turkey Sausage Casserole (592 kcal, 47g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (213 kcal, 19g protein)
  • Snack: Oat Biscuits with Peanut Butter (284 kcal, 9g protein)

Saturday

2000 kcal - 142g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (420 kcal, 14g protein)
  • Lunch: Smoked Salmon and Quinoa Salad (545 kcal, 41g protein)
  • Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (580 kcal, 41g protein)
  • Snack: Sardines on Rye Crackers (250 kcal, 23g protein)
  • Snack: Smoked Salmon on Cucumber Slices (205 kcal, 23g protein)

Sunday

2000 kcal - 136g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (413 kcal, 13g protein)
  • Lunch: Turkey and Avocado Wholemeal Wrap (492 kcal, 38g protein)
  • Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (615 kcal, 56g protein)
  • Snack: Light Mozzarella and Tomato (212 kcal, 18g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (268 kcal, 11g protein)

Weekly shopping list

Protein

  • Eggs 3
  • Turkey mince lean 250g
  • Chicken breast 250g
  • Chicken stock 975ml
  • Firm tofu 195g
  • Red lentils 110g
  • Salmon fillet 170g
  • Cod fillet 225g
  • Smoked salmon 90g
  • Tinned mackerel in brine 150g
  • Tinned tuna in spring water 170g
  • Tinned chickpeas 180g
  • Turkey sausages 5
  • King prawns 225g
  • Tinned sardines in spring water 100g
  • Turkey breast slices 110g
  • Beef tomato 1

Carbs & Grains

  • Wholemeal bread 3 slices
  • Wholemeal roll 1
  • Rice cakes 4
  • Brown rice 85g dry
  • Oat biscuits 4
  • New potatoes 225g
  • Rolled oats 60g
  • Wholemeal pasta 100g dry
  • Wholemeal tortilla 1

Vegetables

  • Baby spinach 70g
  • Mushrooms 140g
  • Romaine lettuce leaves 6
  • Spring onion 3
  • Carrot grated 70g
  • Carrot 3
  • Celery 3 stalks
  • Onion 1
  • Celery sticks 6
  • Tinned tomatoes 430g
  • Cucumber 1
  • Pea protein powder 35g
  • Spinach 35g
  • Cucumber half
  • Red onion half
  • Cherry tomatoes 225g
  • Avocado half
  • Broccoli 225g

Dairy & Eggs

  • Almond butter 1.5 tbsp
  • Cottage cheese 140g
  • Peanut butter 1 tbsp
  • Oat milk 280ml
  • Butternut squash 480g
  • Low-fat Greek yogurt 180g
  • Semi-skimmed milk 170ml
  • Low-fat natural yogurt 90g
  • Light mozzarella 110g

Extras & Condiments

  • Olive oil 1.5 tsp
  • Hoisin sauce 30g
  • Sesame seeds 1.5 tsp
  • Roasted mixed veg 160g
  • Tahini 20g
  • Lemon juice
  • Lean lamb shoulder 215g
  • Garlic 3 cloves
  • Cinnamon 1 tsp
  • Cumin 1 tsp
  • Mixed nuts 30g
  • Raisins 20g
  • Green beans 115g
  • Lemon 1
  • Parsley
  • Banana half
  • Lemon dressing 20g
  • Vegetable stock 850ml
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Paprika 1.25 tsp
  • Frozen mixed berries 95g
  • Apple 1 grated
  • Quinoa 90g dry
  • Dill 1.25 tsp
  • Mixed leaves 70g
  • Basil fresh
  • Chilli flakes pinch
  • Rye crackers 5
  • Mustard 1 tsp
  • Reduced-fat crème fraîche 90g
  • Reduced-fat cheddar 35g
  • Basil leaves
  • Balsamic glaze 1 tsp

Your 7-Day Meal Plan

Monday

2000 kcal168g protein
Breakfast528 kcal · 39g protein · 12 min

Eggs, Spinach and Mushroom on Toast

Made with eggs, baby spinach, mushrooms. Ready in 12 min — 528 kcal, 39g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 3, Baby spinach 70g, Mushrooms 140g, Wholemeal bread 3 slices, Olive oil 1.5 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch486 kcal · 47g protein · 15 min

Turkey Mince Lettuce Cups with Hoisin

Made with turkey mince lean, romaine lettuce leaves, spring onion. Ready in 15 min — 486 kcal, 47g protein.

Recipe
  1. Lay out the ingredients: Turkey mince lean 250g, Romaine lettuce leaves 6, Spring onion 3, Hoisin sauce 30g, Sesame seeds 1.5 tsp, Carrot grated 70g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Dinner528 kcal · 56g protein · 30 min

Chicken and Vegetable Broth with Bread

Made with chicken breast, carrot, celery. Ready in 30 min — 528 kcal, 56g protein.

Recipe
  1. Prepare the ingredients: Chicken breast 250g, Carrot 3, Celery 3 stalks, Onion 1, Chicken stock 975ml, Wholemeal roll 1.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack222 kcal · 7g protein · 3 min

Almond Butter with Celery Sticks

Made with almond butter, celery sticks. Ready in 3 min — 222 kcal, 7g protein.

Recipe
  1. Lay out the ingredients: Almond butter 1.5 tbsp, Celery sticks 6.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack236 kcal · 19g protein · 3 min

Rice Cakes with Cottage Cheese

Made with rice cakes, cottage cheese. Ready in 3 min — 236 kcal, 19g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Rice cakes 4, Cottage cheese 140g.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Asda.

Protein

  • Eggs 3
  • Turkey mince lean 250g
  • Chicken breast 250g
  • Chicken stock 975ml
  • Firm tofu 195g
  • Red lentils 110g
  • Salmon fillet 170g
  • Cod fillet 225g
  • Smoked salmon 90g
  • Tinned mackerel in brine 150g
  • Tinned tuna in spring water 170g
  • Tinned chickpeas 180g
  • Turkey sausages 5
  • King prawns 225g
  • Tinned sardines in spring water 100g
  • Turkey breast slices 110g
  • Beef tomato 1

Carbs & Grains

  • Wholemeal bread 3 slices
  • Wholemeal roll 1
  • Rice cakes 4
  • Brown rice 85g dry
  • Oat biscuits 4
  • New potatoes 225g
  • Rolled oats 60g
  • Wholemeal pasta 100g dry
  • Wholemeal tortilla 1

Vegetables

  • Baby spinach 70g
  • Mushrooms 140g
  • Romaine lettuce leaves 6
  • Spring onion 3
  • Carrot grated 70g
  • Carrot 3
  • Celery 3 stalks
  • Onion 1
  • Celery sticks 6
  • Tinned tomatoes 430g
  • Cucumber 1
  • Pea protein powder 35g
  • Spinach 35g
  • Cucumber half
  • Red onion half
  • Cherry tomatoes 225g
  • Avocado half
  • Broccoli 225g

Dairy & Eggs

  • Almond butter 1.5 tbsp
  • Cottage cheese 140g
  • Peanut butter 1 tbsp
  • Oat milk 280ml
  • Butternut squash 480g
  • Low-fat Greek yogurt 180g
  • Semi-skimmed milk 170ml
  • Low-fat natural yogurt 90g
  • Light mozzarella 110g

Extras & Condiments

  • Olive oil 1.5 tsp
  • Hoisin sauce 30g
  • Sesame seeds 1.5 tsp
  • Roasted mixed veg 160g
  • Tahini 20g
  • Lemon juice
  • Lean lamb shoulder 215g
  • Garlic 3 cloves
  • Cinnamon 1 tsp
  • Cumin 1 tsp
  • Mixed nuts 30g
  • Raisins 20g
  • Green beans 115g
  • Lemon 1
  • Parsley
  • Banana half
  • Lemon dressing 20g
  • Vegetable stock 850ml
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Paprika 1.25 tsp
  • Frozen mixed berries 95g
  • Apple 1 grated
  • Quinoa 90g dry
  • Dill 1.25 tsp
  • Mixed leaves 70g
  • Basil fresh
  • Chilli flakes pinch
  • Rye crackers 5
  • Mustard 1 tsp
  • Reduced-fat crème fraîche 90g
  • Reduced-fat cheddar 35g
  • Basil leaves
  • Balsamic glaze 1 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

Swaps & Suggestions

💰 Make it cheaper

  • Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
  • Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
  • Use frozen chicken breast instead of fresh (saves ~£1.50/week, same protein)
  • Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
  • Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk

💪 Increase protein

  • Add a scoop of unflavoured whey or plant protein to porridge or smoothies
  • Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
  • Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
  • Add a hard-boiled egg as an afternoon snack on rest days
  • Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)

🥦 Make it vegetarian

  • Replace chicken with Quorn fillets or diced firm tofu
  • Swap beef mince for tinned green lentils or plant-based mince
  • Use halloumi or feta instead of meat in lunch salads
  • Substitute eggs or cottage cheese for fish-based meals

Frequently Asked Questions

How much does this budget bodybuilding plan cost per week?

This plan is designed for Asda and typically costs £30–40 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.

How much protein does this plan provide per day?

Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.

Can I swap meals I don't like?

Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.

Can I print this budget bodybuilding meal plan or save it as a PDF?

Yes. Use the export / print PDF button on the plan page. The printable version summarises the full 7-day meal plan and includes the weekly shopping list.

Is this plan suitable for meal prep?

Most recipes in this plan scale well and reheat easily. Soups, stews, and grain dishes are ideal for making in larger batches to save time midweek.

Is this plan suitable for beginners?

Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.

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