Asda Busy Professional Plan — 2,000 kcal
Free 7-day busy professional meal plan for Asda. Targets ~2000 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Banana and Oat Smoothie
Made with banana, rolled oats, oat milk. Ready in 5 min — 310 kcal, 10g protein.
Baked Cod with Sweet Potato Wedges
Made with cod fillet, sweet potato, olive oil. Ready in 25 min — 480 kcal, 42g protein.
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn. Ready in 30 min — 520 kcal, 38g protein.
Carrot Sticks with Hummus
Made with carrot, hummus. Ready in 5 min — 180 kcal, 7g protein.
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber half. Ready in 3 min — 130 kcal, 18g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Cod fillet 180g
- Tinned tuna in spring water 145g
- Pork loin 200g
- King prawns 150g
- Chicken breast 120g cooked
- Lean beef strips 180g
- Egg whites 6
- Silken tofu 150g
- Turkey breast slices 80g
- Quorn mince 200g
Carbs & Grains
- Rolled oats 50g
- Wholemeal pasta 100g dry
- Low-sugar granola 30g
- Brown rice 80g dry
- Rice cakes 2
- Soba noodles 80g dry
Vegetables
- Sweet potato 200g
- Sweetcorn 100g
- Carrot 2
- Cucumber half
- Onion 1
- Parsnip 150g
- Red onion quarter
- Baby spinach 150g
- Celery sticks 2
- Spinach 100g
- Edamame beans 100g
- Courgette 1
Dairy & Eggs
- Oat milk 250ml
- Peanut butter 1 tsp
- Cottage cheese 150g
- Low-fat Greek yogurt 150g
- Ricotta 100g
Extras & Condiments
- Banana 1
- Olive oil 1 tsp
- Paprika 1 tsp
- Lemon 1
- Cheddar reduced-fat 30g
- Hummus 60g
- Cannellini beans tinned 200g
- Garlic 3 cloves
- Vegetable stock 200ml
- Basil
- Rosemary 1 tsp
- Honey 1 tsp
- Almonds 25g
- Dried cranberries 20g
- Mango half
- Mixed leaves 80g
- Lime juice
- Chilli flakes pinch
- Coriander fresh
- Parmesan 15g
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Parsley fresh
- Dill 1 tsp
- Frozen stir-fry veg 150g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Cumin 1 tsp
- Miso paste 1 tbsp
- Rye crackers 4
- Mustard 1 tsp
- Ginger 1 tsp
- Walnuts 25g
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 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. 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.
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.