Asda Pescatarian Batch-Friendly Weekly Busy Professional Plan — 2,000 kcal
Minimal daily cooking, batch prep. This 7-day plan targets 2,000 kcal/day and averages 101g of protein, built around Asda's Just Essentials (formerly Smartprice) for an estimated £35–55/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.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2002 kcal per person91g protein · 276g carbs per person
Breakfast441 kcal · 13g protein · 66g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk.
Recipe
Ingredients
60g rolled oats
2 tsp chia seeds
200ml oat milk
80g frozen mixed berries
1 tsp maple syrup
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
Stir rolled oats, chia seeds and oat milk together in a lidded jar or container.
Stir well, cover and chill for at least 4 hours or overnight.
Stir again before eating, then add frozen mixed berries and maple syrup. Loosen with a splash of oat milk if needed.
Lunch362 kcal · 20g protein · 68g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion.
Recipe
Ingredients
¾ of a standard tin of cannellini beans, drained
1 standard tin of tomatoes
1 onion
3 garlic cloves
200ml vegetable stock
basil, to taste
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Peel and chop onion and garlic into even pieces. Drain and rinse cannellini beans.
Heat a large pan over medium heat and soften onion and garlic for 5-7 minutes.
Stir in vegetable stock and basil, to taste, then add cannellini beans and tomatoes and simmer gently until tender and thickened.
Taste, season and portion for serving.
Dinner768 kcal · 39g protein · 93g carbs · 15 min
Egg Fried Brown Rice with Frozen Vegetables
Made with eggs, brown rice, frozen mixed veg.
Recipe
Ingredients
3 eggs
100g brown rice (dry weight)
200g frozen mixed veg
2 tbsp soy sauce
1 tsp sesame oil
2 spring onions
Allergens in this meal: Cereals containing gluten, Eggs, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook the brown rice (dry weight) according to its packet instructions, then spread it on a plate to cool slightly.
Stir-fry frozen mixed veg and spring onions in a large non-stick pan for 3-4 minutes. Push them to one side, add the beaten eggs, and stir until softly set.
Add the cooled rice, stir in soy sauce and sesame oil, and toss over high heat until piping hot.
Snack215 kcal · 4g protein · 22g carbs · 1 min
Apple with Walnuts
Made with apple, walnuts.
Recipe
Ingredients
1 apple
20g walnuts
Allergens in this meal: Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion apple as needed.
Combine apple and walnuts in a bowl or lidded container.
Snack216 kcal · 15g protein · 27g carbs · 3 min
Rice Cakes with Cottage Cheese
Made with rice cakes, cottage cheese.
Recipe
Ingredients
3 rice cakes
100g cottage cheese
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Estimated cost: £35–55/week for 1 person from Asda. Calories and macros remain per person, while shopping quantities are scaled for the household.
0 of 55 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Plant-Based Milks & Alternatives
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Sponsored #ad - container setup
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.
Use 2 10-container sets to provide at least 17 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
Material
Glass or premium leak-resistant sets
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Chia and Oat Overnight Pot with Berries for quick breakfasts.
Cook and portion 3 portions of Cannellini Bean and Tomato Soup and 2 portions of Green Lentil and Roasted Sweet Potato Bowl.
Batch cook Egg Fried Brown Rice with Frozen Vegetables and Tuna and Sweetcorn Pasta Bake as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Apple with Walnuts, Rice Cakes with Cottage Cheese, No-Bake Peanut Butter Oat Protein Balls, Almonds and Dried Cranberries, Protein Yogurt with Low-Sugar Granola, Banana and Peanut Butter on Rice Cakes, Cottage Cheese with Cucumber, Banana and Almonds, Apple and Peanut Butter, and Peanut Butter with Celery Sticks.
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.
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.
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
Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
💪 Increase protein
Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
Add extra white fish or prawns to a bowl, curry or pasta dish
Frequently Asked Questions
How much does this busy professional plan cost per week?
This plan is designed for Asda and is estimated at £35–55 per week for one person at typical UK prices, 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 101g 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 2,000 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 2,000 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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Asda.
