Asda Recovery Weekly Endurance Athlete Plan — 2,000 kcal

Free printable UK endurance & running meal plan for Asda: 7 days at ~2,000 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAsda
Calorie target~2000 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forFuelling running and endurance training with higher-carb meals
DietAll diets

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forFuelling running and endurance training with higher-carb meals
Calories~2000 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

Printable meal plan PDF

Asda Recovery Weekly Endurance Athlete Plan — 2,000 kcal

A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.

Supermarket: AsdaCalories: ~2000 kcal/dayBudget: £30–40Diet: All diets

7-day meal plan

Monday

2000 kcal - 172g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (424 kcal, 31g protein)
  • Lunch: Chicken Tikka Wholemeal Wrap (553 kcal, 47g protein)
  • Dinner: Baked Cod and Chickpea Stew (576 kcal, 54g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (176 kcal, 14g protein)
  • Snack: Mini Protein Overnight Oats (271 kcal, 26g protein)

Tuesday

2000 kcal - 161g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (507 kcal, 37g protein)
  • Lunch: Turkey Mince Lettuce Cups with Hoisin (493 kcal, 48g protein)
  • Dinner: Chickpea and Sweet Potato Stew (592 kcal, 23g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (225 kcal, 25g protein)
  • Snack: Lean Beef Jerky (183 kcal, 28g protein)

Wednesday

2000 kcal - 149g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (420 kcal, 30g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (466 kcal, 28g protein)
  • Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (723 kcal, 61g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (210 kcal, 16g protein)
  • Snack: Hard-Boiled Eggs (181 kcal, 14g protein)

Thursday

2000 kcal - 159g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (428 kcal, 31g protein)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (619 kcal, 48g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (548 kcal, 40g protein)
  • Snack: Tuna on Rye Crackers (226 kcal, 26g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (179 kcal, 14g protein)

Friday

2000 kcal - 156g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (411 kcal, 30g protein)
  • Lunch: Mackerel and Brown Rice Salad (571 kcal, 41g protein)
  • Dinner: Chicken Tagine with Wholemeal Couscous (606 kcal, 53g protein)
  • Snack: Roasted Spiced Chickpeas (229 kcal, 11g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (183 kcal, 21g protein)

Saturday

2000 kcal - 120g protein
  • Breakfast: Peanut Butter Overnight Oats (512 kcal, 21g protein)
  • Lunch: Chickpea and Tuna Salad (464 kcal, 40g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (560 kcal, 21g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (250 kcal, 21g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (214 kcal, 17g protein)

Sunday

2000 kcal - 136g protein
  • Breakfast: Peanut Butter Overnight Oats (497 kcal, 21g protein)
  • Lunch: Smoked Salmon and Quinoa Salad (555 kcal, 42g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (532 kcal, 32g protein)
  • Snack: Rice Cakes with Cottage Cheese (196 kcal, 16g protein)
  • Snack: Tuna on Rye Crackers (220 kcal, 25g protein)

Weekly shopping list

Protein

  • Eggs 4
  • Chicken tikka 175g
  • Cod fillet 235g
  • Tinned chickpeas 235g
  • Turkey mince lean 250g
  • King prawns 170g
  • Lean beef jerky 55g
  • Firm tofu 210g
  • Salmon fillet 180g
  • Quorn mince 240g
  • Tinned tuna in spring water 95g
  • Tinned mackerel in brine 145g
  • Chicken thighs 250g
  • Smoked mackerel fillet 95g
  • Smoked salmon 115g

Carbs & Grains

  • Rye bread 2 slices
  • Wholemeal tortilla 1
  • Rolled oats 45g
  • Brown rice 95g dry
  • New potatoes 240g
  • Wholemeal pasta 105g dry
  • Oatcakes 4
  • Rice cakes 3

Vegetables

  • Black pepper pinch
  • Baby spinach 35g
  • Lettuce 45g
  • Cucumber 60g
  • Tinned tomatoes 470g
  • Onion 1
  • Frozen edamame beans 175g
  • Romaine lettuce leaves 6
  • Spring onion 3
  • Carrot grated 70g
  • Sweet potato 350g
  • Spinach 140g
  • Courgette 1
  • Red pepper 1
  • Cucumber half
  • Red onion half
  • Mushrooms 240g
  • Frozen peas 120g

Dairy & Eggs

  • Butter 6g
  • Mint yogurt sauce 35g
  • Skyr 120g
  • Semi-skimmed milk 120ml
  • Low-fat Greek yogurt 175g
  • Oat milk 240ml
  • Peanut butter 1.25 tbsp
  • Light cream cheese 25g
  • Tinned coconut milk light 230ml
  • Cottage cheese 115g

Extras & Condiments

  • Turmeric 0.5 tsp
  • Garlic 4 cloves
  • Paprika 1.25 tsp
  • Parsley fresh
  • Sea salt pinch
  • Banana half
  • Hoisin sauce 30g
  • Sesame seeds 1.5 tsp
  • Cumin 1.5 tsp
  • Light mayo 20g
  • Lemon juice
  • Roasted mixed veg 175g
  • Tahini 25g
  • Lean sirloin steak 260g
  • Olive oil 1.25 tbsp
  • Frozen berries 70g
  • Honey 1.25 tsp
  • Green beans 120g
  • Lemon 1
  • Mixed herbs 1.25 tsp
  • Rye crackers 5
  • Lemon dressing 15g
  • Wholemeal couscous 90g dry
  • Ras el hanout 2.25 tsp
  • Smoked paprika 1.25 tsp
  • Banana 1
  • Chia seeds 1.25 tsp
  • Vegetable stock 725ml
  • Parmesan 25g
  • Quinoa 90g dry
  • Dill 1.25 tsp
  • Mixed leaves 70g
  • Mixed frozen veg 230g
  • Curry paste 35g

Your 7-Day Meal Plan

Monday

2000 kcal172g protein
Breakfast424 kcal · 31g protein · 8 min

Turmeric Scrambled Eggs on Rye Toast

Made with eggs, rye bread, turmeric. Ready in 8 min — 424 kcal, 31g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 4, Rye bread 2 slices, Turmeric 0.5 tsp, Black pepper pinch, Butter 6g, Baby spinach 35g.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch553 kcal · 47g protein · 10 min

Chicken Tikka Wholemeal Wrap

Made with chicken tikka, wholemeal tortilla, mint yogurt sauce. Ready in 10 min — 553 kcal, 47g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Chicken tikka 175g, Wholemeal tortilla 1, Mint yogurt sauce 35g, Lettuce 45g, Cucumber 60g.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Dinner576 kcal · 54g protein · 25 min

Baked Cod and Chickpea Stew

Made with cod fillet, tinned chickpeas, tinned tomatoes. Ready in 25 min — 576 kcal, 54g protein.

Recipe
  1. Prep the listed ingredients: Cod fillet 235g, Tinned chickpeas 235g, Tinned tomatoes 470g, Onion 1, Garlic 4 cloves, Paprika 1.25 tsp, Parsley fresh.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack176 kcal · 14g protein · 5 min

Frozen Edamame Beans with Sea Salt

Made with frozen edamame beans, sea salt pinch. Ready in 5 min — 176 kcal, 14g protein.

Recipe
  1. Lay out the ingredients: Frozen edamame beans 175g, Sea salt pinch.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Snack271 kcal · 26g protein · 5 min

Mini Protein Overnight Oats

Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 271 kcal, 26g protein.

Recipe
  1. Add Rolled oats 45g, Skyr 120g, Semi-skimmed milk 120ml, Banana half to a lidded container.
  2. Stir well, cover, and chill for at least 4 hours or overnight.
  3. Stir again before eating and add a splash of milk if it is too thick.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Asda.

Protein

  • Eggs 4
  • Chicken tikka 175g
  • Cod fillet 235g
  • Tinned chickpeas 235g
  • Turkey mince lean 250g
  • King prawns 170g
  • Lean beef jerky 55g
  • Firm tofu 210g
  • Salmon fillet 180g
  • Quorn mince 240g
  • Tinned tuna in spring water 95g
  • Tinned mackerel in brine 145g
  • Chicken thighs 250g
  • Smoked mackerel fillet 95g
  • Smoked salmon 115g

Carbs & Grains

  • Rye bread 2 slices
  • Wholemeal tortilla 1
  • Rolled oats 45g
  • Brown rice 95g dry
  • New potatoes 240g
  • Wholemeal pasta 105g dry
  • Oatcakes 4
  • Rice cakes 3

Vegetables

  • Black pepper pinch
  • Baby spinach 35g
  • Lettuce 45g
  • Cucumber 60g
  • Tinned tomatoes 470g
  • Onion 1
  • Frozen edamame beans 175g
  • Romaine lettuce leaves 6
  • Spring onion 3
  • Carrot grated 70g
  • Sweet potato 350g
  • Spinach 140g
  • Courgette 1
  • Red pepper 1
  • Cucumber half
  • Red onion half
  • Mushrooms 240g
  • Frozen peas 120g

Dairy & Eggs

  • Butter 6g
  • Mint yogurt sauce 35g
  • Skyr 120g
  • Semi-skimmed milk 120ml
  • Low-fat Greek yogurt 175g
  • Oat milk 240ml
  • Peanut butter 1.25 tbsp
  • Light cream cheese 25g
  • Tinned coconut milk light 230ml
  • Cottage cheese 115g

Extras & Condiments

  • Turmeric 0.5 tsp
  • Garlic 4 cloves
  • Paprika 1.25 tsp
  • Parsley fresh
  • Sea salt pinch
  • Banana half
  • Hoisin sauce 30g
  • Sesame seeds 1.5 tsp
  • Cumin 1.5 tsp
  • Light mayo 20g
  • Lemon juice
  • Roasted mixed veg 175g
  • Tahini 25g
  • Lean sirloin steak 260g
  • Olive oil 1.25 tbsp
  • Frozen berries 70g
  • Honey 1.25 tsp
  • Green beans 120g
  • Lemon 1
  • Mixed herbs 1.25 tsp
  • Rye crackers 5
  • Lemon dressing 15g
  • Wholemeal couscous 90g dry
  • Ras el hanout 2.25 tsp
  • Smoked paprika 1.25 tsp
  • Banana 1
  • Chia seeds 1.25 tsp
  • Vegetable stock 725ml
  • Parmesan 25g
  • Quinoa 90g dry
  • Dill 1.25 tsp
  • Mixed leaves 70g
  • Mixed frozen veg 230g
  • Curry paste 35g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

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 endurance & running 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?

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.

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