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A Asda budget bodybuilding plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Wholegrain 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.
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Current selection: Asda Wholegrain Weekly Budget Bodybuilding Plan — 2,000 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
2000 kcal per person139g protein · 201g carbs per person
Breakfast186 kcal · 19g protein · 21g carbs · 3 min
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 186 kcal, 19g protein, 21g carbs.
Recipe
- Add the base ingredients to a bowl: Low-fat Greek yogurt 180g, Frozen mixed berries 90g, Honey 1 tsp.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Lunch676 kcal · 36g protein · 71g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 676 kcal, 36g protein, 71g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Firm tofu 160g, Brown rice 70g dry, Roasted mixed veg 135g, Tahini 20g, Lemon juice, Sesame seeds 1 tsp.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner605 kcal · 43g protein · 60g carbs · 35 min
Lean Pork Loin with Roasted Root Vegetables
Made with pork loin, parsnip, carrot. Ready in 35 min — 605 kcal, 43g protein, 60g carbs.
Recipe
- Prepare the ingredients: Pork loin 180g, Parsnip 135g, Carrot 135g, Sweet potato 135g, Olive oil 1 tbsp, Rosemary 1 tsp.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack255 kcal · 22g protein · 8g carbs · 5 min
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves. Ready in 5 min — 255 kcal, 22g protein, 8g carbs.
Recipe
- Lay out the ingredients: Light mozzarella 90g, Beef tomato 1, Basil leaves, Balsamic glaze 1 tsp.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack278 kcal · 19g protein · 41g carbs · 5 min
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 278 kcal, 19g protein, 41g carbs.
Recipe
- Add Rolled oats 35g, Skyr 90g, Semi-skimmed milk 90ml, Banana 1/2 to a lidded container.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Asda. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
Protein
- Firm tofu 360g
- Pork loin 180g
- Beef tomato 2
- Lean beef mince 180g
- Tinned chickpeas 100g
- Tinned tuna in spring water 215g
- Red lentils 115g
- Lean beef strips 180g
- Turkey mince lean 225g
- Falafel 4 baked
- Chicken breast 340g
- Smoked salmon 160g
- King prawns 270g
- Cod fillet 205g
- Eggs 3
Carbs & Grains
- Brown rice 300g dry
- Rolled oats 130g
- Baking potato 190g
- Brown rice 90g cooked
- Wholemeal pitta 1
- Wholemeal pasta 85g dry
- Low-sugar granola 25g
- Wholemeal roll 1
Vegetables
- Roasted mixed veg 135g
- Parsnip 135g
- Carrot 135g
- Sweet potato 575g
- Basil leaves x2
- Romaine lettuce leaves 9
- Spring onion 2
- Mixed frozen veg 200g
- Pea protein powder 60g
- Spinach 130g
- Frozen edamame beans 150g
- Sweetcorn 60g
- Tinned tomatoes 575g
- Onion 3
- Peanut butter 55g
- Cucumber 1/2
- Mixed leaves 200g
- Red onion 1/2
- Mixed peppers 4
- Tomato 1
- Cucumber 12 slices
- Mushrooms 190g
- Avocado 1/2
- Cherry tomatoes 16
Dairy & Eggs
- Low-fat Greek yogurt 1150g
- Light mozzarella 200g
- Skyr 90g
- Semi-skimmed milk 90ml
- Tinned coconut milk light 200ml
- Oat milk 490ml
- Cottage cheese 145g
- Low-fat crème fraîche 50g
- Light cream cheese 80g
- Coconut milk light 170ml
- Reduced-fat feta 70g
Fruit
- Banana 1 1/2
Herbs & Spices
- Rosemary 1 tsp
- Garlic 12 cloves
- Ginger 2 tsp
- Garam masala 2 tsp
- Thyme 1 tsp
- Paprika 1.25 tsp
- Mixed herbs 1.25 tsp
Condiments & Oils
- Honey 5.75 tsp
- Tahini 20g
- Olive oil 1 tbsp
- Soy sauce 1 tbsp
- Curry paste 55g
- Honey 1.75 tbsp
- Balsamic dressing 15g
- Hummus 40g
- Lemon dressing 15g
- Olive oil 2.5 tsp
- Light mayo 15g
Extras
- Frozen mixed berries 490g
- Lemon juice x2
- Sesame seeds 1 tsp
- Balsamic glaze 2 tsp
- Sea salt pinch
- Chia seeds 1.75 tsp
- Almonds 60g
- Dried cranberries 45g
- Rye crackers 4
- Lemon juice 3 tsp
- Wholemeal bagel 2
- Lemon 1
SupermarketAsda
Cooking for1 person
Cook amount1 portions
Calorie target~2000 kcal/day per person
Weekly budget£30–40 total
Prep difficultyStandard (20–30 min/day)
Best forBudget-focused muscle building
DietAll diets
Estimated Daily Macros Per Person
Plan Details And Assumptions
Asda Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for larger weekly shops, family-style staples, freezer options and value packs that can be portioned.
- Works well for 1800-2500 kcal plans where bigger carbohydrate and protein portions are needed.
- Check multipacks and frozen ranges before buying many single fresh items.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 2,000 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Asda | Asda pages balance budget staples with broader family-friendly ranges and frozen options. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Asda Wholegrain 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 macros and the weekly shopping list.
7-day meal plan
Monday
2000 kcal - 139g protein, 201g carbs, 69g fat, 33g fibre- Breakfast: Greek Yogurt with Mixed Berries (186 kcal, 19g protein, 21g carbs, 4g fat, 3g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (676 kcal, 36g protein, 71g carbs, 27g fat, 9g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (605 kcal, 43g protein, 60g carbs, 23g fat, 15g fibre per person)
- Snack: Light Mozzarella and Tomato (255 kcal, 22g protein, 8g carbs, 11g fat, 1g fibre per person)
- Snack: Mini Protein Overnight Oats (278 kcal, 19g protein, 41g carbs, 4g fat, 5g fibre per person)
Tuesday
2000 kcal - 157g protein, 182g carbs, 72g fat, 33g fibre- Breakfast: Greek Yogurt with Mixed Berries (209 kcal, 21g protein, 24g carbs, 4g fat, 3g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (283 kcal, 40g protein, 7g carbs, 8g fat, 2g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (1037 kcal, 52g protein, 105g carbs, 46g fat, 15g fibre per person)
- Snack: Pea Protein Green Smoothie (287 kcal, 27g protein, 33g carbs, 6g fat, 5g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (184 kcal, 17g protein, 13g carbs, 8g fat, 8g fibre per person)
Wednesday
2000 kcal - 135g protein, 283g carbs, 37g fat, 39g fibre- Breakfast: Greek Yogurt with Mixed Berries (202 kcal, 20g protein, 23g carbs, 4g fat, 3g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (399 kcal, 44g protein, 50g carbs, 3g fat, 5g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (807 kcal, 39g protein, 150g carbs, 4g fat, 21g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (434 kcal, 14g protein, 52g carbs, 19g fat, 9g fibre per person)
- Snack: Cottage Cheese with Cucumber (158 kcal, 18g protein, 8g carbs, 7g fat, 1g fibre per person)
Thursday
2000 kcal - 161g protein, 196g carbs, 56g fat, 34g fibre- Breakfast: Greek Yogurt with Mixed Berries (236 kcal, 24g protein, 27g carbs, 4g fat, 3g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (525 kcal, 45g protein, 59g carbs, 12g fat, 8g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (681 kcal, 58g protein, 80g carbs, 12g fat, 19g fibre per person)
- Snack: Almonds and Dried Cranberries (236 kcal, 6g protein, 20g carbs, 15g fat, 3g fibre per person)
- Snack: Light Mozzarella and Tomato (322 kcal, 28g protein, 10g carbs, 13g fat, 1g fibre per person)
Friday
2000 kcal - 152g protein, 234g carbs, 52g fat, 39g fibre- Breakfast: Greek Yogurt with Mixed Berries (201 kcal, 20g protein, 23g carbs, 4g fat, 3g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (654 kcal, 25g protein, 82g carbs, 27g fat, 14g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (650 kcal, 58g protein, 68g carbs, 14g fat, 11g fibre per person)
- Snack: Tuna on Rye Crackers (220 kcal, 23g protein, 29g carbs, 1g fat, 6g fibre per person)
- Snack: Pea Protein Green Smoothie (275 kcal, 26g protein, 32g carbs, 6g fat, 5g fibre per person)
Saturday
2000 kcal - 131g protein, 207g carbs, 72g fat, 27g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (365 kcal, 24g protein, 38g carbs, 11g fat, 3g fibre per person)
- Lunch: King Prawn and Avocado Salad (217 kcal, 27g protein, 8g carbs, 10g fat, 6g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (808 kcal, 51g protein, 89g carbs, 28g fat, 7g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (221 kcal, 16g protein, 26g carbs, 6g fat, 3g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (389 kcal, 13g protein, 46g carbs, 17g fat, 8g fibre per person)
Sunday
2000 kcal - 150g protein, 175g carbs, 80g fat, 26g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (480 kcal, 32g protein, 50g carbs, 15g fat, 5g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (441 kcal, 42g protein, 58g carbs, 8g fat, 9g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (691 kcal, 45g protein, 45g carbs, 36g fat, 8g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (151 kcal, 25g protein, 2g carbs, 6g fat, 1g fibre per person)
- Snack: Almonds and Dried Cranberries (237 kcal, 6g protein, 20g carbs, 15g fat, 3g fibre per person)
Weekly shopping list
Protein
- Firm tofu 360g
- Pork loin 180g
- Beef tomato 2
- Lean beef mince 180g
- Tinned chickpeas 100g
- Tinned tuna in spring water 215g
- Red lentils 115g
- Lean beef strips 180g
- Turkey mince lean 225g
- Falafel 4 baked
- Chicken breast 340g
- Smoked salmon 160g
- King prawns 270g
- Cod fillet 205g
- Eggs 3
Carbs & Grains
- Brown rice 300g dry
- Rolled oats 130g
- Baking potato 190g
- Brown rice 90g cooked
- Wholemeal pitta 1
- Wholemeal pasta 85g dry
- Low-sugar granola 25g
- Wholemeal roll 1
Vegetables
- Roasted mixed veg 135g
- Parsnip 135g
- Carrot 135g
- Sweet potato 575g
- Basil leaves x2
- Romaine lettuce leaves 9
- Spring onion 2
- Mixed frozen veg 200g
- Pea protein powder 60g
- Spinach 130g
- Frozen edamame beans 150g
- Sweetcorn 60g
- Tinned tomatoes 575g
- Onion 3
- Peanut butter 55g
- Cucumber 1/2
- Mixed leaves 200g
- Red onion 1/2
- Mixed peppers 4
- Tomato 1
- Cucumber 12 slices
- Mushrooms 190g
- Avocado 1/2
- Cherry tomatoes 16
Dairy & Eggs
- Low-fat Greek yogurt 1150g
- Light mozzarella 200g
- Skyr 90g
- Semi-skimmed milk 90ml
- Tinned coconut milk light 200ml
- Oat milk 490ml
- Cottage cheese 145g
- Low-fat crème fraîche 50g
- Light cream cheese 80g
- Coconut milk light 170ml
- Reduced-fat feta 70g
Fruit
- Banana 1 1/2
Herbs & Spices
- Rosemary 1 tsp
- Garlic 12 cloves
- Ginger 2 tsp
- Garam masala 2 tsp
- Thyme 1 tsp
- Paprika 1.25 tsp
- Mixed herbs 1.25 tsp
Condiments & Oils
- Honey 5.75 tsp
- Tahini 20g
- Olive oil 1 tbsp
- Soy sauce 1 tbsp
- Curry paste 55g
- Honey 1.75 tbsp
- Balsamic dressing 15g
- Hummus 40g
- Lemon dressing 15g
- Olive oil 2.5 tsp
- Light mayo 15g
Extras
- Frozen mixed berries 490g
- Lemon juice x2
- Sesame seeds 1 tsp
- Balsamic glaze 2 tsp
- Sea salt pinch
- Chia seeds 1.75 tsp
- Almonds 60g
- Dried cranberries 45g
- Rye crackers 4
- Lemon juice 3 tsp
- Wholemeal bagel 2
- Lemon 1
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.
Feedback
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