What this plan is for
An Asda budget fat loss plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Budget Fat Loss Plan — 1,800 kcal
Budget-conscious fat loss on ~£30/week. This 7-day plan targets 1,800 kcal/day and averages 118g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalBudget Fat Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,801 kcal118g protein215g carbs54g fat35g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person114g protein · 201g carbs per person
Breakfast471 kcal · 30g protein · 44g carbs · 12 min
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 471 kcal, 30g protein, 44g carbs.
Recipe
Ingredients
- 2 eggs
- 2 generous handfuls baby spinach (about 50g)
- 100g mushrooms
- 2 slices of wholemeal bread
- 1 tsp olive oil
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop baby spinach and mushrooms, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and olive oil.
Lunch369 kcal · 43g protein · 19g carbs · 15 min
Turkey Mince Lettuce Cups with Hoisin
Made with turkey mince lean, romaine lettuce leaves, spring onion. Ready in 15 min — 369 kcal, 43g protein, 19g carbs.
Recipe
Ingredients
- 200g lean turkey mince
- 4 romaine lettuce leaves
- 2 spring onions
- 1 tbsp plus 1 tsp hoisin sauce
- 1 tsp sesame seeds
- ¾ medium carrot
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Separate, rinse and dry the romaine lettuce leaves, keeping them whole so they can hold the filling.
- Cook the lean turkey mince in a large non-stick pan, breaking it up, until browned.
- Stir in spring onions, medium carrot and hoisin sauce and cook for 2-3 minutes until hot through.
- Spoon the filling into the lettuce leaves and serve immediately.
Dinner647 kcal · 34g protein · 126g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 647 kcal, 34g protein, 126g carbs.
Recipe
Ingredients
- 1 standard tin of green lentils, drained
- 225g mushrooms
- 1 onion
- 2 carrot
- 275g sweet potato mash
- 225ml vegetable stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan).
- Cook green lentils, mushrooms, onion and carrot in a pan over medium heat until softened and hot through.
- Add vegetable stock and simmer for 8-10 minutes, until the filling has thickened and is no longer loose.
- Season the filling, then tip it into an ovenproof dish and level the surface.
- Spread the sweet potato mash evenly over the top, right to the edges so the filling is sealed in, and rough up the surface with a fork.
- Bake for 20-25 minutes, until the topping is golden and the filling is bubbling at the edges. Rest for 5 minutes before serving.
Snack313 kcal · 7g protein · 12g carbs · 1 min
Dark Chocolate and Almonds
Made with dark chocolate, almonds. Ready in 1 min — 313 kcal, 7g protein, 12g carbs.
Recipe
Ingredients
- 30g dark chocolate 70%
- 20g almonds
Allergens in this meal: Tree nuts. Check the label for: Milk, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine dark chocolate 70% and almonds in a bowl or lidded container.
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.
0 of 72 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 1,800 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 Budget Fat Loss Plan — 1,800 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
1800 kcal - 114g protein, 201g carbs, 59g fat, 49g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (471 kcal, 30g protein, 44g carbs, 20g fat, 8g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (369 kcal, 43g protein, 19g carbs, 12g fat, 4g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (647 kcal, 34g protein, 126g carbs, 3g fat, 32g fibre per person)
- Snack: Dark Chocolate and Almonds (313 kcal, 7g protein, 12g carbs, 24g fat, 5g fibre per person)
Tuesday
1802 kcal - 140g protein, 175g carbs, 66g fat, 19g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (420 kcal, 27g protein, 39g carbs, 18g fat, 7g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (419 kcal, 42g protein, 37g carbs, 13g fat, 3g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (715 kcal, 53g protein, 70g carbs, 29g fat, 6g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (248 kcal, 18g protein, 29g carbs, 6g fat, 3g fibre per person)
Wednesday
1798 kcal - 138g protein, 200g carbs, 52g fat, 25g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (368 kcal, 23g protein, 34g carbs, 16g fat, 6g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (537 kcal, 46g protein, 66g carbs, 10g fat, 6g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (644 kcal, 55g protein, 68g carbs, 17g fat, 4g fibre per person)
- Snack: Roasted Spiced Chickpeas (249 kcal, 14g protein, 32g carbs, 9g fat, 9g fibre per person)
Thursday
1800 kcal - 153g protein, 177g carbs, 61g fat, 31g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (533 kcal, 34g protein, 50g carbs, 23g fat, 9g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (471 kcal, 37g protein, 42g carbs, 20g fat, 8g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (579 kcal, 57g protein, 73g carbs, 9g fat, 12g fibre per person)
- Snack: Cottage Cheese with Cucumber (217 kcal, 25g protein, 12g carbs, 9g fat, 2g fibre per person)
Friday
1800 kcal - 112g protein, 228g carbs, 46g fat, 35g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (368 kcal, 23g protein, 34g carbs, 16g fat, 6g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (557 kcal, 38g protein, 41g carbs, 24g fat, 6g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (693 kcal, 34g protein, 128g carbs, 4g fat, 18g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (182 kcal, 17g protein, 25g carbs, 2g fat, 5g fibre per person)
Saturday
1804 kcal - 83g protein, 266g carbs, 41g fat, 47g fibre- Breakfast: Banana and Oat Smoothie (399 kcal, 11g protein, 68g carbs, 9g fat, 10g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (571 kcal, 31g protein, 100g carbs, 3g fat, 17g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (437 kcal, 28g protein, 51g carbs, 12g fat, 12g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (397 kcal, 13g protein, 47g carbs, 17g fat, 8g fibre per person)
Sunday
1800 kcal - 88g protein, 259g carbs, 51g fat, 40g fibre- Breakfast: Banana and Oat Smoothie (420 kcal, 11g protein, 71g carbs, 9g fat, 10g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (572 kcal, 25g protein, 105g carbs, 8g fat, 17g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (583 kcal, 46g protein, 65g carbs, 19g fat, 10g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (225 kcal, 6g protein, 18g carbs, 15g fat, 3g fibre per person)
Weekly shopping list
Protein
- Eggs 14
- Turkey mince lean 200g
- Green lentils 220g
- Chicken tikka 150g
- Salmon fillet 300g
- Chicken breast 160g
- King prawns 170g
- Tinned chickpeas 360g
- Turkey breast slices 200g
- Cod fillet 260g
- Red lentils 190g
- Pork tenderloin 190g
Carbs & Grains
- Wholemeal bread 12 slices
- Wholemeal 3 tortillas
- Wholemeal 1 roll
- Soba noodles 90g
- Low-sugar granola 30g
- Brown rice 290g
- New potatoes 330g
- Quinoa 70g
- Rolled oats 140g
Vegetables
- Baby spinach 440g
- Mushrooms 725g
- Romaine lettuce 45g
- Spring onion 3
- Carrot 250g
- Onion 3
- Sweet potato mash 270g
- Lettuce 40g
- Cucumber 2 (314g required)
- Pak choi 150g
- Broccoli 170g
- peas 70g
- Avocado 1
- Green beans 200g
- Tinned tomatoes 1 x 400g tin (354g required)
- Celery 2 stalks
- Sweet potato 190g
Dairy & Eggs
- Mint yogurt sauce 30g
- Low-fat Greek yogurt 150g
- Cottage cheese 200g
- Oat milk 1 x 1L carton (454ml required)
Fruit
- Banana 2
- Apple 1
- Raisins 19g
Herbs & Spices
- Garlic 7 cloves
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Parsley, optional to taste
- Ginger 1 tsp
- Garam masala 1.75 tsp
- Curry powder 2 tsp
- Rosemary 1 tsp
Condiments & Oils
- Olive oil 3.75 tbsp
- Hoisin sauce 21g
- Vegetable stock 2 cubes (makes 1L; 651ml required)
- Miso paste 1 tbsp
- Soy sauce 3.5 tbsp
- Honey 1.25 tbsp
- Sesame oil 1 tsp
- Mustard 2.25 tsp
- Lemon dressing 12g
- Peanut butter 40g
Tins & Jars
- Reduced-sugar baked beans 180g
Extras
- Sesame seeds 2 tsp
- Dark chocolate 70% 35g
- Almonds 21g
- Lemon 2
- Pumpkin seeds 8g
- Rye 4 crackers
- Chia seeds 5g
- Mixed nuts 30g
Shopping This Plan At Asda
Typically the cheapest of the big four on a like-for-like basket, with a genuinely low economy tier.
Value rangeJust Essentials (formerly Smartprice)
Loyalty pricingAsda Rewards (cashback to a wallet rather than instant discounts)
What Asda is good for here
- Just Essentials is usually the lowest-priced option in its category, which suits very cheap weeks.
- Large multipack meat and frozen ranges that suit bulk batch cooking.
- Good value on rice, pasta, oats and tinned pulses — the backbone of a budget prep plan.
Worth knowing before you shop
- Just Essentials lines sell out quickly and availability is inconsistent.
- Rewards pays into a wallet rather than reducing the shop at the till, so it will not lower this week's bill.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy Asda's Just Essentials (formerly Smartprice) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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)
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 fat loss 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. Asda Rewards (cashback to a wallet rather than instant discounts) can reduce this further.
How much protein does this plan provide per day?
This plan averages 118g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic budget fat loss plan?
Plenty of budget fat loss plans share the same 1,800 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this budget fat loss meal plan or save it as a PDF?
Yes. Use the export / print PDF button on the plan page. The printable version summarises all 7 days at 1,800 kcal/day, the Asda shopping list, and your chosen household portion sizes.
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. Recipes are rated Standard (20–30 min/day) and use ingredients available at Asda — no specialist equipment or advanced technique is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.