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A 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 Cook-Once Weekly Cheap High Protein Plan — 1,800 kcal
Free printable UK cheap high protein meal plan for Asda: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.
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Current selection: Asda Cook-Once Weekly Cheap High Protein Plan — 1,800 kcal
Household Portions
Same meals, adjusted portions.
Your 7-Day Meal Plan
Monday
1800 kcal per person114g protein · 199g carbs per person
Breakfast380 kcal · 16g protein · 64g carbs · 5 min
Bircher Muesli with Grated Apple and Cinnamon
Made with rolled oats, semi-skimmed milk, apple. Ready in 5 min — 380 kcal, 16g protein, 64g carbs.
Recipe
- Lay out the ingredients: Rolled oats 55g, Semi-skimmed milk 135ml, Apple 1 grated, Low-fat natural yogurt 70g, Cinnamon 0.5 tsp.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch548 kcal · 48g protein · 64g carbs · 12 min
Tuna and Edamame Brown Rice Bowl
Made with tinned tuna in spring water, brown rice, edamame beans. Ready in 12 min — 548 kcal, 48g protein, 64g carbs.
Recipe
- Wash and chop the salad or vegetable ingredients: Tinned tuna in spring water 130g, Brown rice 70g dry, Edamame beans 70g, Soy sauce 1 tbsp, Sesame oil 1 tsp, Spring onion 2.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner609 kcal · 44g protein · 61g carbs · 35 min
Lean Pork Loin with Roasted Root Vegetables
Made with pork loin, parsnip, carrot. Ready in 35 min — 609 kcal, 44g protein, 61g carbs.
Recipe
- Prepare the ingredients: Pork loin 180g, Parsnip 135g, Carrot 135g, Sweet potato 135g, Olive oil 1 tbsp, Rosemary 1 tsp.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack263 kcal · 6g protein · 10g carbs · 1 min
Dark Chocolate and Almonds
Made with dark chocolate, almonds. Ready in 1 min — 263 kcal, 6g protein, 10g carbs.
Recipe
- Lay out the ingredients: Dark chocolate 70% 25g, Almonds 20g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
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.
Protein
- Tinned tuna in spring water 650g
- Pork loin 550g
- Turkey mince lean 350g
- Eggs 9
- Chicken breast 180g
Carbs & Grains
- Rolled oats 430g
- Brown rice 440g dry
- Wholemeal pasta 250g dry
- Rice cakes 3
Vegetables
- Edamame beans 350g
- Spring onion 12
- Parsnip 410g
- Carrot 410g
- Sweet potato 410g
- Tinned tomatoes 700g
- Onion 3
- Courgette 2
- Red pepper 2
- Mixed leaves 120g
- Mushrooms 200g
- Frozen mixed veg 200g
Dairy & Eggs
- Semi-skimmed milk 675ml
- Low-fat natural yogurt 350g
- Oat milk 600ml
- Low-fat crème fraîche 50g
- Cottage cheese 100g
Fruit
- Apple 5 grated
- Banana 1
Herbs & Spices
- Cinnamon 2.5 tsp
- Rosemary 3 tsp
- Garlic 8 cloves
- Mixed herbs 1.5 tsp
- Thyme 1 tsp
Condiments & Oils
- Soy sauce 6.5 tbsp
- Sesame oil 5.5 tsp
- Olive oil 3 tbsp
- Olive oil 2 tsp
Extras
- Dark chocolate 70% 125g
- Almonds 110g
- Frozen mixed berries 160g
SupermarketAsda
Cooking for1 person
Cook amount1 portions
Calorie target~1800 kcal/day per person
Weekly budget£30–40 total
Prep difficultyBatch cook (prep on Sunday)
Best forMaximum protein on a tight budget
DietAll diets
Estimated Daily Macros Per Person
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 Bircher Muesli with Grated Apple and Cinnamon for quick breakfasts.
- Cook and portion five lunches of Tuna and Edamame Brown Rice Bowl.
- Batch cook Lean Pork Loin with Roasted Root Vegetables and Turkey Mince Bolognese with Wholemeal Pasta as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Dark Chocolate and Almonds.
- Keep Monday to Wednesday portions in the fridge and freeze later-week portions if you prefer fresher storage.
Printable meal plan PDF
Asda Cook-Once Weekly 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
1800 kcal - 114g protein, 199g carbs, 61g fat, 35g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (380 kcal, 16g protein, 64g carbs, 7g fat, 10g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (548 kcal, 48g protein, 64g carbs, 10g fat, 6g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (609 kcal, 44g protein, 61g carbs, 23g fat, 15g fibre per person)
- Snack: Dark Chocolate and Almonds (263 kcal, 6g protein, 10g carbs, 21g fat, 4g fibre per person)
Tuesday
1800 kcal - 121g protein, 217g carbs, 47g fat, 35g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (369 kcal, 16g protein, 63g carbs, 7g fat, 10g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (533 kcal, 47g protein, 63g carbs, 10g fat, 6g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (642 kcal, 52g protein, 81g carbs, 10g fat, 15g fibre per person)
- Snack: Dark Chocolate and Almonds (256 kcal, 6g protein, 10g carbs, 20g fat, 4g fibre per person)
Wednesday
1800 kcal - 114g protein, 199g carbs, 61g fat, 35g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (380 kcal, 16g protein, 64g carbs, 7g fat, 10g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (548 kcal, 48g protein, 64g carbs, 10g fat, 6g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (609 kcal, 44g protein, 61g carbs, 23g fat, 15g fibre per person)
- Snack: Dark Chocolate and Almonds (263 kcal, 6g protein, 10g carbs, 21g fat, 4g fibre per person)
Thursday
1800 kcal - 121g protein, 217g carbs, 47g fat, 35g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (369 kcal, 16g protein, 63g carbs, 7g fat, 10g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (533 kcal, 47g protein, 63g carbs, 10g fat, 6g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (642 kcal, 52g protein, 81g carbs, 10g fat, 15g fibre per person)
- Snack: Dark Chocolate and Almonds (256 kcal, 6g protein, 10g carbs, 20g fat, 4g fibre per person)
Friday
1800 kcal - 114g protein, 199g carbs, 61g fat, 35g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (380 kcal, 16g protein, 64g carbs, 7g fat, 10g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (548 kcal, 48g protein, 64g carbs, 10g fat, 6g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (609 kcal, 44g protein, 61g carbs, 23g fat, 15g fibre per person)
- Snack: Dark Chocolate and Almonds (263 kcal, 6g protein, 10g carbs, 21g fat, 4g fibre per person)
Saturday
1800 kcal - 119g protein, 201g carbs, 53g fat, 31g fibre- Breakfast: Oat Porridge with Berries (487 kcal, 14g protein, 78g carbs, 10g fat, 12g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (409 kcal, 28g protein, 24g carbs, 23g fat, 7g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (697 kcal, 63g protein, 73g carbs, 15g fat, 11g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (207 kcal, 14g protein, 26g carbs, 5g fat, 1g fibre per person)
Sunday
1800 kcal - 82g protein, 213g carbs, 65g fat, 32g fibre- Breakfast: Oat Porridge with Berries (471 kcal, 14g protein, 75g carbs, 10g fat, 12g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (395 kcal, 27g protein, 23g carbs, 22g fat, 7g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (715 kcal, 36g protein, 87g carbs, 23g fat, 8g fibre per person)
- Snack: Banana and Almonds (219 kcal, 5g protein, 28g carbs, 10g fat, 5g fibre per person)
Weekly shopping list
Protein
- Tinned tuna in spring water 650g
- Pork loin 550g
- Turkey mince lean 350g
- Eggs 9
- Chicken breast 180g
Carbs & Grains
- Rolled oats 430g
- Brown rice 440g dry
- Wholemeal pasta 250g dry
- Rice cakes 3
Vegetables
- Edamame beans 350g
- Spring onion 12
- Parsnip 410g
- Carrot 410g
- Sweet potato 410g
- Tinned tomatoes 700g
- Onion 3
- Courgette 2
- Red pepper 2
- Mixed leaves 120g
- Mushrooms 200g
- Frozen mixed veg 200g
Dairy & Eggs
- Semi-skimmed milk 675ml
- Low-fat natural yogurt 350g
- Oat milk 600ml
- Low-fat crème fraîche 50g
- Cottage cheese 100g
Fruit
- Apple 5 grated
- Banana 1
Herbs & Spices
- Cinnamon 2.5 tsp
- Rosemary 3 tsp
- Garlic 8 cloves
- Mixed herbs 1.5 tsp
- Thyme 1 tsp
Condiments & Oils
- Soy sauce 6.5 tbsp
- Sesame oil 5.5 tsp
- Olive oil 3 tbsp
- Olive oil 2 tsp
Extras
- Dark chocolate 70% 125g
- Almonds 110g
- Frozen mixed berries 160g
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 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. 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.
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 the full 7-day meal plan and includes the weekly shopping list.
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
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