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 Low-Fuss Weekly 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 135g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalBudget Fat Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,799 kcal135g protein211g carbs47g fat34g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1796 kcal per person110g protein · 245g carbs per person
Breakfast356 kcal · 24g protein · 41g carbs · 3 min
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 356 kcal, 24g protein, 41g carbs.
Recipe
Ingredients
- 175g skyr
- 20g walnuts
- 1 banana
- 1 tsp honey
Allergens in this meal: Milk, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Combine skyr, walnuts, banana and honey in a bowl or lidded container.
Lunch480 kcal · 35g protein · 54g carbs · 15 min
Sardine and Wholemeal Pasta Salad
Made with tinned sardines, wholemeal pasta, cherry tomatoes. Ready in 15 min — 480 kcal, 35g protein, 54g carbs.
Recipe
Ingredients
- ¾ of a standard tin of sardines, drained
- 70g wholemeal pasta (dry weight)
- 9 cherry tomatoes
- 1 generous handful baby spinach (about 40g)
- 1 tbsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain and cool slightly.
- Drain sardines.
- Rinse baby spinach, then slice or chop cherry tomatoes.
- Arrange sardines, wholemeal pasta (dry weight), cherry tomatoes, baby spinach and lemon juice in a bowl.
Dinner815 kcal · 38g protein · 149g carbs · 25 min
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 815 kcal, 38g protein, 149g carbs.
Recipe
Ingredients
- 1½ standard tins of mixed beans, drained
- 1 standard tin of tomatoes
- 1 onion
- 1 red pepper
- 1 tsp chilli powder
- 1 tsp cumin
- 70g brown rice (dry weight)
Method
- Peel and chop onion, tomatoes and red pepper into even pieces. Drain and rinse mixed beans.
- Heat a large pan over medium heat and soften onion, tomatoes and red pepper for 5-7 minutes.
- Stir in chilli powder and cumin, then add mixed beans and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack145 kcal · 13g protein · 1g carbs · 10 min
Hard-Boiled Eggs
Made with eggs. Ready in 10 min — 145 kcal, 13g protein, 1g carbs.
Recipe
Ingredients
- 2 eggs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Season to taste and serve.
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 74 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 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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 | Minimal (under 10 min/day) | Minimal-prep plans use more assembly meals, ready-to-eat staples and short cooking steps. |
Printable meal plan PDF
Asda Low-Fuss Weekly 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
1796 kcal - 110g protein, 245g carbs, 40g fat, 47g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (356 kcal, 24g protein, 41g carbs, 12g fat, 4g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (480 kcal, 35g protein, 54g carbs, 12g fat, 8g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (815 kcal, 38g protein, 149g carbs, 6g fat, 35g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
Tuesday
1798 kcal - 141g protein, 191g carbs, 54g fat, 18g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (395 kcal, 27g protein, 43g carbs, 14g fat, 4g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (700 kcal, 48g protein, 52g carbs, 31g fat, 8g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (535 kcal, 52g protein, 82g carbs, 4g fat, 5g fibre per person)
- Snack: Lean Beef Jerky (168 kcal, 14g protein, 14g carbs, 5g fat, 1g fibre per person)
Wednesday
1802 kcal - 136g protein, 176g carbs, 60g fat, 24g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (368 kcal, 25g protein, 41g carbs, 13g fat, 4g fibre per person)
- Lunch: Lean Beef Stir-Fry with Brown Rice (636 kcal, 48g protein, 69g carbs, 16g fat, 6g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (610 kcal, 50g protein, 43g carbs, 26g fat, 13g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (188 kcal, 13g protein, 23g carbs, 5g fat, 1g fibre per person)
Thursday
1792 kcal - 155g protein, 192g carbs, 46g fat, 40g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (386 kcal, 27g protein, 42g carbs, 14g fat, 4g fibre per person)
- Lunch: Chickpea and Tuna Salad (409 kcal, 52g protein, 37g carbs, 6g fat, 9g fibre per person)
- Dinner: Lentil and Turkey Sausage Casserole (867 kcal, 64g protein, 97g carbs, 23g fat, 22g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (130 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
Friday
1802 kcal - 130g protein, 202g carbs, 57g fat, 29g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (394 kcal, 27g protein, 43g carbs, 14g fat, 4g fibre per person)
- Lunch: Chickpea and Tuna Salad (411 kcal, 52g protein, 37g carbs, 6g fat, 9g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (782 kcal, 47g protein, 100g carbs, 23g fat, 11g fibre per person)
- Snack: Apple with Walnuts (215 kcal, 4g protein, 22g carbs, 14g fat, 5g fibre per person)
Saturday
1801 kcal - 108g protein, 261g carbs, 39g fat, 40g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (275 kcal, 12g protein, 53g carbs, 4g fat, 7g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (625 kcal, 32g protein, 97g carbs, 13g fat, 18g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (637 kcal, 57g protein, 66g carbs, 14g fat, 10g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (264 kcal, 7g protein, 45g carbs, 8g fat, 5g fibre per person)
Sunday
1801 kcal - 165g protein, 213g carbs, 35g fat, 40g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (333 kcal, 14g protein, 64g carbs, 5g fat, 9g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (476 kcal, 57g protein, 39g carbs, 10g fat, 11g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (844 kcal, 69g protein, 107g carbs, 14g fat, 19g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (148 kcal, 25g protein, 3g carbs, 6g fat, 1g fibre per person)
Weekly shopping list
Protein
- Tinned sardines 110g
- Eggs 2
- Salmon fillet 160g
- King prawns 350g
- Lean beef jerky 45g
- Lean beef strips 170g
- Lean lamb mince 190g
- Tinned tuna in spring water 300g
- Tinned chickpeas 480g
- Turkey 4 sausages
- Red lentils 110g
- Firm tofu 210g
- Green lentils 95g
- Chicken breast 350g
- Turkey mince lean 230g
Carbs & Grains
- Wholemeal pasta 260g
- Brown rice 240g
- Quinoa 85g
- Wholewheat noodles 95g
- Rice 5 cakes
Vegetables
- Cherry tomatoes 2 x 300g packs (306g required)
- Baby spinach 160g
- Tinned tomatoes 4 x 400g tins (1225g required)
- Onion 5
- Red pepper 1
- Cucumber 2 (484g required)
- Pak choi 160g
- Peas 75g
- Red onion 1
- Celery 2 stalks
- Celery 2 sticks
- Carrot 1
- Broccoli 210g
- Spring onion 2
- Sweet potato 190g
- Mushrooms 190g
- Mixed leaves 95g
- Romaine lettuce 45g
Dairy & Eggs
- Skyr 1kg
- Cottage cheese 95g
- Low-fat Greek yogurt 110g
- Semi-skimmed milk 1 x 1L carton (415ml required)
- Low-fat crème fraîche 50g
Fruit
- Banana 6
- Apple 1
- mixed berries 170g
Herbs & Spices
- Chilli powder 1 tsp
- Cumin 2 tsp
- Garlic 9 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Paprika 1 tsp
- Dill 1 tsp
- Thyme 1 tsp
- Mixed herbs 1.25 tsp
Condiments & Oils
- Honey 2.5 tbsp
- Lemon dressing 65g
- Sweet chilli sauce 21g
- Soy sauce 3 tbsp
- Sesame oil 1 tsp
- Teriyaki sauce 45g
- Tahini 19g
- Peanut butter 16g
- Light mayo 17g
Tins & Jars
- Mixed beans 370g
Extras
- Walnuts 120g
- Lemon juice 2.75 tsp
- Pumpkin seeds 10g
- Lime juice, optional to taste
- stir-fry veg 150g
- Cauliflower 290g
- Sesame seeds 1.25 tsp
- Bran Flakes 95g
- Lemon juice, optional to taste x2
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
- Keep tinned tuna, mackerel or pre-cooked chicken on hand for a zero-prep protein top-up
- Add cottage cheese or a protein yogurt as a snack — no cooking, no extra washing up
- A ready-made protein shake covers a gap without adding a single extra step
🥦 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 135g of protein per day across the week, based on the meals actually selected — well above 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 meals are filtered for near-zero active cooking time, not just for being quick recipes.
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 Minimal (under 10 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.