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 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 calories, protein totals and the weekly shopping list.
Supermarket: AsdaCalories: ~1800 kcal/dayBudget: £30–40Diet: All diets
7-day meal plan
Monday
1800 kcal - 107g protein
Breakfast: Chia Seed Pudding with Mango (397 kcal, 13g protein)
Lunch: Chickpea and Tuna Salad (553 kcal, 48g protein)
Dinner: Chickpea and Spinach Coconut Curry (609 kcal, 26g protein)
Snack: Rice Cakes with Cottage Cheese (241 kcal, 20g protein)
Tuesday
1800 kcal - 125g protein
Breakfast: Chia Seed Pudding with Mango (332 kcal, 11g protein)
Lunch: Smoked Salmon and Quinoa Salad (568 kcal, 43g protein)
Dinner: Chicken Tikka with Cauliflower Rice and Raita (568 kcal, 62g protein)
Snack: Mixed Nuts and Dried Fruit (332 kcal, 9g protein)
Wednesday
1800 kcal - 118g protein
Breakfast: Chia Seed Pudding with Mango (368 kcal, 12g protein)
Lunch: Turkey and Avocado Wholemeal Wrap (578 kcal, 45g protein)
Dinner: Mushroom and Lentil Shepherd's Pie (578 kcal, 29g protein)
Snack: Pea Protein Green Smoothie (276 kcal, 32g protein)
Thursday
1800 kcal - 119g protein
Breakfast: Chia Seed Pudding with Mango (363 kcal, 12g protein)
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 397 kcal, 13g protein.
Recipe
Add Chia seeds 45g, Coconut milk 280ml, Mango chunks 140g, Vanilla extract drop 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.
Lunch553 kcal · 48g protein · 8 min
Chickpea and Tuna Salad
Made with tinned tuna in spring water, tinned chickpeas, cucumber. Ready in 8 min — 553 kcal, 48g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Tinned tuna in spring water 205g, Tinned chickpeas 215g, Cucumber 3/4, Red onion 3/4, Lemon dressing 20g.
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.
Dinner609 kcal · 26g protein · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 609 kcal, 26g protein.
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 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. 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 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 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.
