Asda Higher-Carb Endurance Athlete Plan — 2,000 kcal
Free 7-day endurance & running meal plan for Asda. Targets ~2000 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
High-Protein Yogurt with Homemade Granola
Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 380 kcal, 30g protein.
Cottage Cheese and Roasted Vegetable Bowl
Made with cottage cheese, courgette, red pepper. Ready in 20 min — 380 kcal, 28g protein.
Chicken Tikka with Cauliflower Rice and Raita
Made with chicken breast, tikka paste, cauliflower. Ready in 25 min — 480 kcal, 52g protein.
Mixed Nuts and Dried Fruit
Made with mixed nuts, raisins. Ready in 1 min — 280 kcal, 8g protein.
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 200 kcal, 10g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Chicken breast 200g
- Tinned chickpeas 200g
- Green lentils tinned 200g
- Cod fillet 180g
- King prawns 200g
- Turkey mince lean 200g
- Pork tenderloin 200g
- Lean beef strips 180g
Carbs & Grains
- Low-sugar granola 40g
- Wholemeal pitta 1
- Oatcakes 3
- Wholewheat noodles 90g dry
- Rice cakes 3
- Brown rice 80g dry
- Rolled oats 50g
Vegetables
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 8
- Cucumber 50g
- Carrot 1
- Onion 1
- Celery 2 stalks
- Mushrooms 200g
- Sweet potato mash 250g
- Pea protein powder 30g
- Spinach 30g
- Sweetcorn 100g
- Parsnip 150g
Dairy & Eggs
- Skyr 200g
- Cottage cheese 200g
- Low-fat yogurt 80g
- Oat milk 250ml
- Light cream cheese 20g
- Almond butter 1 tbsp
- Peanut butter 1 tbsp
Extras & Condiments
- Frozen berries 80g
- Mixed herbs 1 tsp
- Tikka paste 30g
- Cauliflower 300g
- Mint 1 tsp
- Raisins 20g
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Olive oil 1 tsp
- Vegetable stock 500ml
- Banana half
- Lemon juice 1 tsp
- Paprika 1 tsp
- Pak choi 150g
- Soy sauce 1 tbsp
- Lime juice
- Cannellini beans tinned 200g
- Garlic 3 cloves
- Basil
- Mango half
- Chilli flakes pinch
- Coriander fresh
- Apple 1
- Rosemary 1 tsp
- Walnuts 20g
- Honey 1 tsp
- Cheddar reduced-fat 30g
- Chia seeds 1 tsp
- Sesame oil 1 tsp
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 endurance & running 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.
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.