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 Cheap High Protein Plan — 1,800 kcal
Maximum protein on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 147g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalCheap High Protein
Weekly cost£30–40 estimate
Daily average across the 7 days
1,801 kcal147g protein170g carbs59g fat29g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person169g protein · 162g carbs per person
Breakfast409 kcal · 35g protein · 14g carbs · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 409 kcal, 35g protein, 14g carbs.
Recipe
Ingredients
- 225g firm tofu
- ¾ pepper
- ½ tsp turmeric
- ½ tsp cumin
- 1 tsp olive oil
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and have everything else to hand.
- Cook the tofu in a non-stick pan over medium heat until cooked through.
- Add turmeric and cumin, stir in olive oil and heat through, then taste and serve.
Lunch420 kcal · 46g protein · 33g carbs · 10 min
Grilled Chicken Caesar Wrap
Made with chicken breast, wholemeal tortilla, romaine lettuce. Ready in 10 min — 420 kcal, 46g protein, 33g carbs.
Recipe
Ingredients
- 150g chicken breast
- 1 wholemeal tortilla
- 70g romaine lettuce
- 1 tbsp plus 1 tsp light caesar dressing
- 10g parmesan
Allergens in this meal: Cereals containing gluten, Eggs, Fish, Milk. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal tortilla.
- Cook the chicken breast in a non-stick pan over medium heat until cooked through. Rest briefly, then slice it.
- Layer chicken breast, romaine lettuce, light caesar dressing and parmesan evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner696 kcal · 68g protein · 82g carbs · 20 min
Grilled Tuna Steak with Brown Rice and Asparagus
Made with tuna steak, brown rice, asparagus. Ready in 20 min — 696 kcal, 68g protein, 82g carbs.
Recipe
Ingredients
- 225g tuna steak
- 100g brown rice (dry weight)
- 150g asparagus
- 1 tbsp soy sauce
- lemon juice, to taste
- 1 tsp olive oil
Allergens in this meal: Cereals containing gluten, Fish, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tuna steak in a non-stick pan over medium heat until opaque and it flakes easily. Add asparagus and cook until tender.
- Fold the cooked rice through the pan, stir in soy sauce, olive oil and lemon juice, to taste, and heat through before serving.
Snack276 kcal · 20g protein · 33g carbs · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 276 kcal, 20g protein, 33g carbs.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 30g low-sugar granola
- 1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt and low-sugar granola in a bowl.
- Top with honey.
- Eat straight away, or cover and chill for later the same day.
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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Asda 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
1801 kcal - 169g protein, 162g carbs, 53g fat, 15g fibre- Breakfast: Tofu Scramble with Peppers (409 kcal, 35g protein, 14g carbs, 24g fat, 5g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (420 kcal, 46g protein, 33g carbs, 13g fat, 2g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (696 kcal, 68g protein, 82g carbs, 9g fat, 5g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (276 kcal, 20g protein, 33g carbs, 7g fat, 3g fibre per person)
Tuesday
1801 kcal - 154g protein, 184g carbs, 51g fat, 33g fibre- Breakfast: Tofu Scramble with Peppers (363 kcal, 31g protein, 12g carbs, 22g fat, 5g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (449 kcal, 39g protein, 51g carbs, 11g fat, 7g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (710 kcal, 58g protein, 89g carbs, 12g fat, 16g fibre per person)
- Snack: Pea Protein Green Smoothie (279 kcal, 26g protein, 32g carbs, 6g fat, 5g fibre per person)
Wednesday
1801 kcal - 152g protein, 176g carbs, 52g fat, 33g fibre- Breakfast: Tofu Scramble with Peppers (317 kcal, 27g protein, 11g carbs, 19g fat, 4g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (530 kcal, 45g protein, 65g carbs, 9g fat, 6g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (765 kcal, 60g protein, 76g carbs, 23g fat, 18g fibre per person)
- Snack: Tuna on Rye Crackers (189 kcal, 20g protein, 24g carbs, 1g fat, 5g fibre per person)
Thursday
1800 kcal - 158g protein, 129g carbs, 69g fat, 15g fibre- Breakfast: Tofu Scramble with Peppers (371 kcal, 32g protein, 13g carbs, 22g fat, 5g fibre per person)
- Lunch: Lean Beef Stir-Fry with Brown Rice (662 kcal, 50g protein, 72g carbs, 17g fat, 6g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (574 kcal, 40g protein, 44g carbs, 26g fat, 4g fibre per person)
- Snack: Sliced Cooked Chicken Breast (193 kcal, 36g protein, 0g carbs, 4g fat, 0g fibre per person)
Friday
1802 kcal - 127g protein, 217g carbs, 50g fat, 49g fibre- Breakfast: Tofu Scramble with Peppers (455 kcal, 39g protein, 15g carbs, 27g fat, 6g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (412 kcal, 34g protein, 41g carbs, 15g fat, 6g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (738 kcal, 38g protein, 145g carbs, 3g fat, 36g fibre per person)
- Snack: Lean Beef Jerky (197 kcal, 16g protein, 16g carbs, 5g fat, 1g fibre per person)
Saturday
1799 kcal - 138g protein, 138g carbs, 79g fat, 30g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (693 kcal, 43g protein, 39g carbs, 40g fat, 5g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (424 kcal, 29g protein, 23g carbs, 24g fat, 7g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (485 kcal, 48g protein, 61g carbs, 7g fat, 10g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (197 kcal, 18g protein, 15g carbs, 8g fat, 8g fibre per person)
Sunday
1800 kcal - 128g protein, 186g carbs, 62g fat, 25g fibre- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (547 kcal, 34g protein, 30g carbs, 31g fat, 4g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (520 kcal, 28g protein, 65g carbs, 15g fat, 4g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (587 kcal, 49g protein, 83g carbs, 10g fat, 16g fibre per person)
- Snack: Cottage Cheese with Cucumber (146 kcal, 17g protein, 8g carbs, 6g fat, 1g fibre per person)
Weekly shopping list
Protein
- Firm tofu 1.05kg
- Chicken breast 430g
- Tuna steak 220g
- Lean beef strips 330g
- Turkey mince lean 370g
- Pea protein powder 30g
- Red lentils 85g
- Tinned tuna in spring water 70g
- Mackerel fillet 180g
- Turkey breast slices 120g
- Green lentils 250g
- Lean beef jerky 50g
- Smoked mackerel fillet 160g
- Eggs 8
- Cod fillet 220g
- Tinned mackerel in brine 110g
Carbs & Grains
- Wholemeal 3 tortillas
- Brown rice 320g
- Low-sugar granola 35g
- Wholemeal pasta 90g
- New potatoes 525g
- Wholemeal bread 4 slices
Vegetables
- Mixed peppers 525g
- Romaine lettuce 65g
- Asparagus 170g
- Sweet potato 420g
- Mixed leaves 150g
- Red onion 1
- Tinned tomatoes 3 x 400g tins (1069g required)
- Onion 5
- Spinach 120g
- Broccoli 170g
- Spring onion 3
- Watercress 40g
- Avocado 1
- Baby spinach 40g
- Mushrooms 250g
- Carrot 3
- Sweet potato mash 310g
- Courgette 1
- Red pepper 1
- Green beans 170g
- edamame beans 170g
- Cucumber 1 (300g required)
Dairy & Eggs
- Parmesan 11g
- Low-fat Greek yogurt 170g
- Oat milk 1 x 1L carton (240ml required)
- Butter 9g
- Cottage cheese 140g
Fruit
- Banana 1
Herbs & Spices
- Turmeric 2.75 tsp
- Cumin 1.25 tbsp
- Garlic 10 cloves
- Mixed herbs 1 tsp
- Cinnamon 1 tsp
- Parsley, optional to taste
- Paprika 1 tsp
Condiments & Oils
- Olive oil 3.25 tbsp
- Light Caesar dressing 22g
- Soy sauce 4 tbsp
- Honey 1.25 tsp
- Balsamic dressing 14g
- Sesame oil 1 tsp
- Mustard dressing 20g
- Mustard 1.25 tsp
- Vegetable stock 1 cube (makes 500ml; 241ml required)
- Lemon dressing 13g
Extras
- Lemon juice, optional to taste x2
- Lean lamb shoulder 170g
- Rye 4 crackers
- Lemon juice 1 tbsp
- stir-fry veg 150g
- Lemon 1
- Sea salt, optional to taste
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
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 £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 147g 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 the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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?
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. Recipes are rated Standard (20–30 min/day) and use ingredients available at Asda — no specialist equipment or advanced technique is needed.
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