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 Lean-Protein Budget Plan — 1,800 kcal
Maximum protein on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 141g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Both protein and carbohydrate run high in this plan — it is built for training performance and recovery, not calorie restriction, so there is no need to trade one macro off against the other.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalCheap High Protein
Weekly cost£30–40 estimate
Daily average across the 7 days
1,796 kcal141g protein185g carbs57g fat33g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1798 kcal per person122g protein · 263g carbs per person
Breakfast427 kcal · 27g protein · 40g carbs · 12 min
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 427 kcal, 27g protein, 40g carbs.
Recipe
Ingredients
- 2 eggs
- 2 generous handfuls baby spinach (about 50g)
- 100g mushrooms
- 2 slices of wholemeal bread
- 1 tsp olive oil
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop baby spinach and mushrooms, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and olive oil.
Lunch494 kcal · 37g protein · 67g carbs · 20 min
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 494 kcal, 37g protein, 67g carbs.
Recipe
Ingredients
- 200g cottage cheese
- 1 courgette, roasted
- 1 red pepper, roasted
- 9 cherry tomatoes
- 1 tsp mixed herbs
- 1 wholemeal pitta
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Cut cherry tomatoes into even pieces and roast for 25-30 minutes, until tender and lightly browned, then leave to cool slightly.
- Toast or warm wholemeal pitta just before serving.
- Arrange roasted courgette, roasted red pepper, cherry tomatoes, mixed herbs and wholemeal pitta in a bowl and finish with cottage cheese.
Dinner634 kcal · 33g protein · 124g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 634 kcal, 33g protein, 124g carbs.
Recipe
Ingredients
- ¾ of a standard tin of green lentils, drained
- 200g mushrooms
- 1 onion
- 2 carrot
- 275g sweet potato mash
- 200ml vegetable stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan).
- Cook green lentils, mushrooms, onion and carrot in a pan over medium heat until softened and hot through.
- Add vegetable stock and simmer for 8-10 minutes, until the filling has thickened and is no longer loose.
- Season the filling, then tip it into an ovenproof dish and level the surface.
- Spread the sweet potato mash evenly over the top, right to the edges so the filling is sealed in, and rough up the surface with a fork.
- Bake for 20-25 minutes, until the topping is golden and the filling is bubbling at the edges. Rest for 5 minutes before serving.
Snack243 kcal · 25g protein · 32g carbs · 5 min
Tuna on Rye Crackers
Made with tinned tuna in spring water, rye crackers, lemon juice. Ready in 5 min — 243 kcal, 25g protein, 32g carbs.
Recipe
Ingredients
- 75g tuna, drained
- 4 rye crackers
- 1 tsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish. Worked out from generic ingredient names — always read the product label.
Method
- Drain tuna.
- Top rye crackers with tuna and lemon juice and serve.
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
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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 Lean-Protein Budget 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
1798 kcal - 122g protein, 263g carbs, 34g fat, 54g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (427 kcal, 27g protein, 40g carbs, 18g fat, 7g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (494 kcal, 37g protein, 67g carbs, 12g fat, 10g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (634 kcal, 33g protein, 124g carbs, 3g fat, 31g fibre per person)
- Snack: Tuna on Rye Crackers (243 kcal, 25g protein, 32g carbs, 1g fat, 6g fibre per person)
Tuesday
1801 kcal - 153g protein, 147g carbs, 66g fat, 26g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (471 kcal, 30g protein, 44g carbs, 20g fat, 8g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (369 kcal, 43g protein, 19g carbs, 12g fat, 4g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (774 kcal, 64g protein, 83g carbs, 22g fat, 14g fibre per person)
- Snack: Hard-Boiled Eggs (187 kcal, 16g protein, 1g carbs, 12g fat, 0g fibre per person)
Wednesday
1773 kcal - 109g protein, 170g carbs, 77g fat, 29g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (321 kcal, 20g protein, 30g carbs, 14g fat, 5g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (614 kcal, 34g protein, 65g carbs, 25g fat, 8g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (600 kcal, 37g protein, 51g carbs, 31g fat, 11g fibre per person)
- Snack: Sardines on Rye Crackers (238 kcal, 18g protein, 24g carbs, 7g fat, 5g fibre per person)
Thursday
1800 kcal - 145g protein, 211g carbs, 44g fat, 25g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (423 kcal, 27g protein, 39g carbs, 18g fat, 7g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (481 kcal, 36g protein, 67g carbs, 11g fat, 10g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (640 kcal, 63g protein, 75g carbs, 8g fat, 5g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (256 kcal, 19g protein, 30g carbs, 7g fat, 3g fibre per person)
Friday
1800 kcal - 146g protein, 161g carbs, 65g fat, 36g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (478 kcal, 30g protein, 45g carbs, 20g fat, 8g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (395 kcal, 46g protein, 20g carbs, 12g fat, 4g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (779 kcal, 56g protein, 78g carbs, 30g fat, 19g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (148 kcal, 14g protein, 18g carbs, 3g fat, 5g fibre per person)
Saturday
1801 kcal - 156g protein, 171g carbs, 58g fat, 34g fibre- Breakfast: Light Full English Breakfast (403 kcal, 36g protein, 25g carbs, 18g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (636 kcal, 35g protein, 67g carbs, 26g fat, 8g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (652 kcal, 66g protein, 77g carbs, 10g fat, 20g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (110 kcal, 19g protein, 2g carbs, 4g fat, 0g fibre per person)
Sunday
1799 kcal - 153g protein, 170g carbs, 57g fat, 28g fibre- Breakfast: Light Full English Breakfast (477 kcal, 41g protein, 32g carbs, 20g fat, 7g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (481 kcal, 36g protein, 67g carbs, 11g fat, 10g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (675 kcal, 61g protein, 70g carbs, 15g fat, 11g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Weekly shopping list
Protein
- Eggs 18
- Green lentils 300g
- Tinned tuna in spring water 85g
- Turkey mince lean 400g
- Chicken breast 420g
- Firm tofu 300g
- Salmon fillet 150g
- Tinned sardines in spring water 75g
- Tuna steak 200g
- Pork loin 230g
- Back bacon 4 rashers
- Chicken thighs 190g
- King prawns 100g
Carbs & Grains
- Wholemeal bread 12 slices
- Wholemeal 3 pittas
- White potatoes 270g
- Brown rice 230g
- Low-sugar granola 30g
- Wholemeal pasta 90g
Vegetables
- Baby spinach 260g
- Mushrooms 1.1kg
- Courgette 3
- Red pepper 3
- Cherry tomatoes 2 x 300g packs (417g required)
- Onion 2
- Carrot 650g
- Sweet potato mash 270g
- Romaine lettuce 120g
- Spring onion 5
- Broccoli 330g
- mixed veg 250g
- Sweet potato 340g
- Asparagus 150g
- Parsnip 180g
- Cucumber 1 (75g required)
- Celery 3 sticks
- Tinned tomatoes 1 x 400g tin (334g required)
- Spinach 85g
Dairy & Eggs
- Cottage cheese 625g
- Low-fat Greek yogurt 270g
- Low-fat crème fraîche 50g
Herbs & Spices
- Mixed herbs 1.25 tbsp
- Garlic 9 cloves
- Dill 2 tsp
- Rosemary 1.25 tsp
- Paprika 1.75 tsp
- Thyme 1 tsp
Condiments & Oils
- Olive oil 5.25 tbsp
- Vegetable stock 1 cube (makes 500ml; 210ml required)
- Hoisin sauce 45g
- Tahini 35g
- Soy sauce 1 tbsp
- Honey 1 tsp
- Olive oil spray, optional light coating x2
- Light mayo 13g
Tins & Jars
- Reduced-sugar baked beans 190g
Extras
- Rye 8 crackers
- Lemon juice 1.25 tsp
- Sesame seeds 1.5 tbsp
- Lemon juice, optional to taste x4
- Lemon 1
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 a post-workout combination of fast carbs and protein (banana and whey, or chocolate milk) after harder sessions
- Use an extra portion of chicken, fish or tofu on higher-training days rather than cutting carbs to make room
- Greek yogurt with fruit and granola covers both protein and carb needs in one snack
🥦 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 141g 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 both protein and carbs are set high together, rather than trading one off against the other.
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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