What this plan is for
An Asda busy professional plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Sunday Prep Weekly Busy Professional Plan — 1,800 kcal
Minimal daily cooking, batch prep. This 7-day plan targets 1,800 kcal/day and averages 116g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalBusy Professional
Weekly cost£30–40 estimate
Daily average across the 7 days
1,798 kcal116g protein228g carbs47g fat35g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1798 kcal per person124g protein · 254g carbs per person
Breakfast440 kcal · 13g protein · 70g carbs · 7 min
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 440 kcal, 13g protein, 70g carbs.
Recipe
Ingredients
- 70g rolled oats
- 275ml oat milk
- 70g frozen mixed berries
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with frozen mixed berries.
Lunch466 kcal · 34g protein · 66g carbs · 20 min
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 466 kcal, 34g protein, 66g carbs.
Recipe
Ingredients
- 175g cottage cheese
- 1 courgette, roasted
- 1 red pepper, roasted
- 8 cherry tomatoes
- 1 tsp mixed herbs
- 1 wholemeal pitta
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Cut cherry tomatoes into even pieces and roast for 25-30 minutes, until tender and lightly browned, then leave to cool slightly.
- Toast or warm wholemeal pitta just before serving.
- Arrange roasted courgette, roasted red pepper, cherry tomatoes, mixed herbs and wholemeal pitta in a bowl and finish with cottage cheese.
Dinner620 kcal · 52g protein · 87g carbs · 40 min
Turkey Mince and Sweet Potato Bake
Made with turkey mince lean, sweet potato, tinned tomatoes. Ready in 40 min — 620 kcal, 52g protein, 87g carbs.
Recipe
Ingredients
- 175g lean turkey mince
- 1 medium sweet potato
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp paprika
- 3 generous handfuls spinach (about 90g)
Method
- Cut the medium sweet potato into even chunks and boil in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the lean turkey mince in a non-stick pan over medium heat, stirring, until browned and hot through. Add tomatoes, onion, spinach and garlic and cook until tender.
- Slice the cooked medium sweet potato. Stir paprika into the pan. Tip the filling into an ovenproof dish and arrange the potato evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Snack272 kcal · 25g protein · 31g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 272 kcal, 25g protein, 31g carbs.
Recipe
Ingredients
- 30g pea protein powder
- 225ml oat milk
- 1 generous handful spinach (about 30g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
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.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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.
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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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Oat Porridge with Berries for quick breakfasts.
- Cook and portion five lunches of Cottage Cheese and Roasted Vegetable Bowl.
- Batch cook Turkey Mince and Sweet Potato Bake and Chicken and Coconut Milk Curry with Brown Rice as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Pea Protein Green Smoothie.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Asda Sunday Prep Weekly Busy Professional 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
1798 kcal - 124g protein, 254g carbs, 34g fat, 42g fibre- Breakfast: Oat Porridge with Berries (440 kcal, 13g protein, 70g carbs, 9g fat, 12g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (466 kcal, 34g protein, 66g carbs, 10g fat, 9g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (620 kcal, 52g protein, 87g carbs, 10g fat, 16g fibre per person)
- Snack: Pea Protein Green Smoothie (272 kcal, 25g protein, 31g carbs, 5g fat, 5g fibre per person)
Tuesday
1799 kcal - 112g protein, 227g carbs, 48g fat, 29g fibre- Breakfast: Oat Porridge with Berries (393 kcal, 12g protein, 62g carbs, 8g fat, 10g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (381 kcal, 29g protein, 51g carbs, 9g fat, 8g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (777 kcal, 49g protein, 85g carbs, 26g fat, 7g fibre per person)
- Snack: Pea Protein Green Smoothie (248 kcal, 22g protein, 29g carbs, 5g fat, 4g fibre per person)
Wednesday
1798 kcal - 124g protein, 254g carbs, 34g fat, 42g fibre- Breakfast: Oat Porridge with Berries (440 kcal, 13g protein, 70g carbs, 9g fat, 12g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (466 kcal, 34g protein, 66g carbs, 10g fat, 9g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (620 kcal, 52g protein, 87g carbs, 10g fat, 16g fibre per person)
- Snack: Pea Protein Green Smoothie (272 kcal, 25g protein, 31g carbs, 5g fat, 5g fibre per person)
Thursday
1799 kcal - 112g protein, 227g carbs, 48g fat, 29g fibre- Breakfast: Oat Porridge with Berries (393 kcal, 12g protein, 62g carbs, 8g fat, 10g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (381 kcal, 29g protein, 51g carbs, 9g fat, 8g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (777 kcal, 49g protein, 85g carbs, 26g fat, 7g fibre per person)
- Snack: Pea Protein Green Smoothie (248 kcal, 22g protein, 29g carbs, 5g fat, 4g fibre per person)
Friday
1798 kcal - 124g protein, 254g carbs, 34g fat, 42g fibre- Breakfast: Oat Porridge with Berries (440 kcal, 13g protein, 70g carbs, 9g fat, 12g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (466 kcal, 34g protein, 66g carbs, 10g fat, 9g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (620 kcal, 52g protein, 87g carbs, 10g fat, 16g fibre per person)
- Snack: Pea Protein Green Smoothie (272 kcal, 25g protein, 31g carbs, 5g fat, 5g fibre per person)
Saturday
1796 kcal - 123g protein, 156g carbs, 70g fat, 26g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (422 kcal, 27g protein, 52g carbs, 12g fat, 7g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (511 kcal, 35g protein, 37g carbs, 22g fat, 6g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (639 kcal, 56g protein, 58g carbs, 19g fat, 9g fibre per person)
- Snack: Dark Chocolate and Almonds (224 kcal, 5g protein, 9g carbs, 17g fat, 4g fibre per person)
Sunday
1799 kcal - 92g protein, 226g carbs, 61g fat, 35g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (372 kcal, 23g protein, 47g carbs, 11g fat, 7g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (459 kcal, 32g protein, 34g carbs, 20g fat, 5g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (780 kcal, 32g protein, 113g carbs, 24g fat, 20g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (188 kcal, 5g protein, 32g carbs, 6g fat, 3g fibre per person)
Weekly shopping list
Protein
- Turkey mince lean 575g
- Pea protein powder 140g
- Chicken breast 490g
- Eggs 3
- Salmon fillet 220g
- Tinned chickpeas 280g
Carbs & Grains
- Rolled oats 360g
- Wholemeal 5 pittas
- Brown rice 210g
- Wholemeal flour 120g
- Quinoa 120g
- Wholemeal pasta 70g
- Rice 2 cakes
Vegetables
- Courgette 5
- Red pepper 5
- Cherry tomatoes 3 x 300g packs (612g required)
- Sweet potato 700g
- Tinned tomatoes 4 x 400g tins (1584g required)
- Onion 6
- Spinach 420g
- Baby spinach 190g
- Cucumber 1 (72g required)
- Broccoli 160g
Dairy & Eggs
- Oat milk 3 x 1L cartons (2448ml required)
- Cottage cheese 900g
- Coconut milk light 2 x 400ml tins (468ml required)
- Semi-skimmed milk 1 x 1L carton (215ml required)
- Low-fat yogurt 150g
- Reduced-fat crème fraîche 60g
Fruit
- mixed berries 360g
- Banana 4
- Blueberries 75g
Herbs & Spices
- Mixed herbs 1.75 tbsp
- Garlic 15 cloves
- Paprika 1 tbsp
Condiments & Oils
- Curry paste 70g
- Lemon dressing 21g
- Peanut butter 12g
Extras
- Pumpkin seeds 15g
- Reduced-fat cheddar 23g
- Dark chocolate 70% 23g
- Almonds 15g
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
- Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 busy professional 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 116g 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 busy professional plan?
Plenty of busy professional plans share the same 1,800 kcal target — the difference here is that meals are filtered for how well they hold up over several days, not just for taste on day one.
Can I print this busy professional 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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Asda — no specialist equipment or advanced technique is needed.
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