What this plan is for
An Asda cheap high protein plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Very Cheap Batch Cook Cheap High Protein Plan - 1,800 kcal
Maximum protein on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 154g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £20–30/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
GoalCheap High Protein
Weekly cost£20–30 estimate
Daily average across the 7 days
1,803 kcal154g protein200g carbs44g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1803 kcal per person158g protein · 200g carbs per person
Breakfast576 kcal · 36g protein · 72g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 576 kcal, 36g protein, 72g carbs.
Recipe
Ingredients
- 80g wholemeal flour
- 2 eggs
- 150ml semi-skimmed milk
- 100g low-fat yogurt
- 50g blueberries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Whisk wholemeal flour, eggs and semi-skimmed milk into a smooth batter and leave it to stand for 2 minutes.
- Lightly grease a non-stick pan, then cook small pancakes for 1-2 minutes per side.
- Serve with low-fat yogurt and blueberries.
Lunch434 kcal · 52g protein · 36g carbs · 15 min
Grilled Chicken and Chickpea Power Salad
Made with chicken breast, tinned chickpeas, mixed leaves. Ready in 15 min — 434 kcal, 52g protein, 36g carbs.
Recipe
Ingredients
- 175g chicken breast
- 150g chickpeas, drained
- 3 generous handfuls mixed leaves (about 80g)
- 8 cherry tomatoes
- 50g cucumber
- 1 tbsp lemon dressing
Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the chicken breast in a non-stick pan over medium heat until cooked through. Rest briefly before slicing if needed.
- Rinse mixed leaves, then slice or chop cherry tomatoes and cucumber.
- Arrange chicken breast, chickpeas, mixed leaves, cherry tomatoes and cucumber in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner631 kcal · 54g protein · 74g carbs · 35 min
Lean Turkey Mince Stuffed Peppers
Made with turkey mince lean, mixed peppers, brown rice. Ready in 35 min — 631 kcal, 54g protein, 74g carbs.
Recipe
Ingredients
- 200g lean turkey mince
- 4 mixed peppers
- 80g cooked brown rice
- ½ of a standard tin of tomatoes
- 1 onion
- 2 garlic cloves
Method
- Have the cooked brown rice ready, reheating gently if serving hot.
- Meanwhile, cook the lean turkey mince in a non-stick pan over medium heat, stirring, until browned and hot through. Add mixed peppers, tomatoes, onion and garlic and cook until tender.
- Fold the cooked rice through the pan, season to taste and serve hot.
Snack162 kcal · 16g protein · 18g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 162 kcal, 16g protein, 18g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 60g frozen berries
- 1 tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Line a tray or shallow container with baking paper.
- Spread the low-fat Greek yogurt over the paper in an even layer about 1cm thick.
- Scatter frozen berries and honey over the top and press them in lightly.
- Freeze flat for at least 3-4 hours, until solid.
- Break into shards and serve straight from the freezer. Keep any leftovers frozen.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £20–30/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 | £20–30/week estimate | Very cheap plans repeat staples and avoid niche products. |
| 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 Wholemeal Pancakes with Low-Fat Yogurt for quick breakfasts.
- Cook and portion five lunches of Grilled Chicken and Chickpea Power Salad.
- Batch cook Lean Turkey Mince Stuffed Peppers and Lean Beef and Sweet Potato Stew as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Frozen Greek Yogurt and Berry Bark.
- 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 Very Cheap Batch Cook Cheap High Protein 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
1803 kcal - 158g protein, 200g carbs, 41g fat, 39g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (576 kcal, 36g protein, 72g carbs, 17g fat, 10g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (434 kcal, 52g protein, 36g carbs, 9g fat, 10g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (631 kcal, 54g protein, 74g carbs, 12g fat, 17g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (162 kcal, 16g protein, 18g carbs, 3g fat, 2g fibre per person)
Tuesday
1803 kcal - 152g protein, 214g carbs, 42g fat, 35g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (547 kcal, 35g protein, 67g carbs, 16g fat, 9g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (403 kcal, 48g protein, 33g carbs, 9g fat, 9g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (703 kcal, 54g protein, 97g carbs, 14g fat, 16g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (150 kcal, 15g protein, 17g carbs, 3g fat, 1g fibre per person)
Wednesday
1803 kcal - 158g protein, 200g carbs, 41g fat, 39g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (576 kcal, 36g protein, 72g carbs, 17g fat, 10g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (434 kcal, 52g protein, 36g carbs, 9g fat, 10g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (631 kcal, 54g protein, 74g carbs, 12g fat, 17g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (162 kcal, 16g protein, 18g carbs, 3g fat, 2g fibre per person)
Thursday
1803 kcal - 152g protein, 214g carbs, 42g fat, 35g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (547 kcal, 35g protein, 67g carbs, 16g fat, 9g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (403 kcal, 48g protein, 33g carbs, 9g fat, 9g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (703 kcal, 54g protein, 97g carbs, 14g fat, 16g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (150 kcal, 15g protein, 17g carbs, 3g fat, 1g fibre per person)
Friday
1803 kcal - 158g protein, 200g carbs, 41g fat, 39g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (576 kcal, 36g protein, 72g carbs, 17g fat, 10g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (434 kcal, 52g protein, 36g carbs, 9g fat, 10g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (631 kcal, 54g protein, 74g carbs, 12g fat, 17g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (162 kcal, 16g protein, 18g carbs, 3g fat, 2g fibre per person)
Saturday
1794 kcal - 143g protein, 199g carbs, 48g fat, 42g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (478 kcal, 44g protein, 42g carbs, 15g fat, 7g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (565 kcal, 39g protein, 42g carbs, 25g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (568 kcal, 42g protein, 90g carbs, 6g fat, 23g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (183 kcal, 18g protein, 25g carbs, 2g fat, 5g fibre per person)
Sunday
1815 kcal - 158g protein, 174g carbs, 54g fat, 36g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (536 kcal, 49g protein, 47g carbs, 17g fat, 8g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (632 kcal, 44g protein, 47g carbs, 28g fat, 7g fibre per person)
- Dinner: Cod and Chickpea Stew (523 kcal, 54g protein, 65g carbs, 7g fat, 17g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (124 kcal, 11g protein, 15g carbs, 2g fat, 4g fibre per person)
Weekly shopping list
Protein
- Eggs 14
- Chicken breast 825g
- Tinned chickpeas 950g
- Turkey mince lean 625g
- Lean stewing beef 390g
- Whey protein powder 45g
- Salmon fillet 270g
- Quorn mince 170g
- Turkey breast slices 70g
- Cod fillet 190g
Carbs & Grains
- Wholemeal flour 500g
- Brown rice 250g
- Quinoa 150g
- Wholemeal pasta 80g
Vegetables
- Mixed leaves 410g
- Cherry tomatoes 3 x 300g packs (684g required)
- Cucumber 2 (416g required)
- Mixed peppers 1.95kg
- Tinned tomatoes 6 x 400g tins (2099g required)
- Onion 7
- Sweet potato 480g
- Carrot 5
- Baby spinach 110g
- Celery 2 sticks
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (753ml required)
- Low-fat yogurt 525g
- Low-fat Greek yogurt 1.05kg
- Oat milk 1 x 1L carton (178ml required)
Fruit
- Blueberries 260g
- berries 410g
Herbs & Spices
- Garlic 18 cloves
- Mixed herbs 1 tsp
- Paprika 1 tsp
- Parsley, optional to taste
- Dill 1 tsp
Condiments & Oils
- Lemon dressing 100g
- Honey 1.75 tbsp
- Beef stock 575ml
- Mustard 1 tsp
Extras
- Pumpkin seeds 17g
- Rye 4 crackers
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 cheap high protein plan cost per week?
This plan is designed for Asda and typically costs £20–30 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 154g 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 cheap high protein plan?
Plenty of cheap high protein 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 cheap high protein 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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