What this plan is for
An Asda endurance & running plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Recovery Weekly Endurance Athlete Plan — 2,000 kcal
Fuelling running and endurance training with higher-carb meals. This 7-day plan targets 2,000 kcal/day and averages 151g 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
GoalEndurance & Running
Weekly cost£30–40 estimate
Daily average across the 7 days
2,000 kcal151g protein210g carbs60g fat29g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2001 kcal per person152g protein · 196g carbs per person
Breakfast468 kcal · 26g protein · 45g carbs · 8 min
Turmeric Scrambled Eggs on Rye Toast
Made with eggs, rye bread, turmeric. Ready in 8 min — 468 kcal, 26g protein, 45g carbs.
Recipe
Ingredients
- 3 eggs
- 2 slices of rye bread
- ½ tsp turmeric
- black pepper, to taste
- 4g butter
- 1 generous handful baby spinach (about 30g)
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop black pepper, to taste and baby spinach, 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 rye bread, then serve with the eggs and turmeric and butter.
Lunch650 kcal · 35g protein · 69g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 650 kcal, 35g protein, 69g carbs.
Recipe
Ingredients
- 150g firm tofu
- 70g brown rice (dry weight)
- 125g roasted mixed veg
- 1 tbsp tahini
- lemon juice, to taste
- ¾ tsp sesame seeds
Allergens in this meal: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- heat the oven to 200C/180C fan. Bake the tofu for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Arrange firm tofu, brown rice (dry weight), roasted mixed veg, lemon juice, to taste and sesame seeds in a bowl and finish with tahini.
Dinner621 kcal · 56g protein · 78g carbs · 30 min
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn. Ready in 30 min — 621 kcal, 56g protein, 78g carbs.
Recipe
Ingredients
- 1 standard tin of tuna, drained
- 90g wholemeal pasta (dry weight)
- 90g sweetcorn
- 175g tomatoes
- 30g reduced-fat cheddar
Allergens in this meal: Cereals containing gluten, Fish, Milk. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, prepare tuna, sweetcorn, tomatoes and reduced-fat cheddar and warm everything gently in a pan.
- Fold the cooked pasta through the pan, then tip everything into an ovenproof dish. Scatter reduced-fat cheddar evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Snack92 kcal · 3g protein · 4g carbs · 3 min
Almond Butter with Celery Sticks
Made with almond butter, celery sticks. Ready in 3 min — 92 kcal, 3g protein, 4g carbs.
Recipe
Ingredients
- ¾ tbsp almond butter
- 4 celery sticks
Allergens in this meal: Celery, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion celery sticks as needed.
- Combine almond butter and celery sticks in a bowl or lidded container.
Snack170 kcal · 32g protein · 0g carbs · 5 min
Sliced Cooked Chicken Breast
Made with chicken breast. Ready in 5 min — 170 kcal, 32g protein, 0g carbs.
Recipe
Ingredients
- 100g cooked chicken breast
Method
- Have cooked chicken breast to hand.
- Cook the cooked chicken breast in a non-stick pan over medium heat until cooked through.
- Season to taste 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.
0 of 77 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 2,000 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 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 macros and the weekly shopping list.
7-day meal plan
Monday
2001 kcal - 152g protein, 196g carbs, 67g fat, 27g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (468 kcal, 26g protein, 45g carbs, 20g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (650 kcal, 35g protein, 69g carbs, 26g fat, 8g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (621 kcal, 56g protein, 78g carbs, 9g fat, 11g fibre per person)
- Snack: Almond Butter with Celery Sticks (92 kcal, 3g protein, 4g carbs, 8g fat, 2g fibre per person)
- Snack: Sliced Cooked Chicken Breast (170 kcal, 32g protein, 0g carbs, 4g fat, 0g fibre per person)
Tuesday
2002 kcal - 151g protein, 185g carbs, 68g fat, 21g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (549 kcal, 31g protein, 52g carbs, 24g fat, 7g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (604 kcal, 49g protein, 73g carbs, 9g fat, 5g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (612 kcal, 40g protein, 40g carbs, 32g fat, 7g fibre per person)
- Snack: Skyr High-Protein Yogurt (94 kcal, 16g protein, 6g carbs, 0g fat, 0g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (143 kcal, 15g protein, 14g carbs, 3g fat, 2g fibre per person)
Wednesday
1994 kcal - 165g protein, 204g carbs, 54g fat, 31g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (415 kcal, 23g protein, 39g carbs, 18g fat, 5g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (498 kcal, 42g protein, 61g carbs, 9g fat, 5g fibre per person)
- Dinner: Lentil and Turkey Sausage Casserole (684 kcal, 50g protein, 75g carbs, 19g fat, 17g fibre per person)
- Snack: Sliced Cooked Chicken Breast (157 kcal, 29g protein, 0g carbs, 3g fat, 0g fibre per person)
- Snack: Pea Protein Green Smoothie (240 kcal, 21g protein, 29g carbs, 5g fat, 4g fibre per person)
Thursday
2002 kcal - 125g protein, 256g carbs, 50g fat, 38g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (549 kcal, 31g protein, 52g carbs, 24g fat, 7g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (350 kcal, 28g protein, 33g carbs, 14g fat, 6g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (764 kcal, 37g protein, 132g carbs, 4g fat, 22g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (139 kcal, 15g protein, 14g carbs, 3g fat, 2g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (200 kcal, 14g protein, 25g carbs, 5g fat, 1g fibre per person)
Friday
2000 kcal - 151g protein, 199g carbs, 68g fat, 25g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (571 kcal, 33g protein, 52g carbs, 26g fat, 7g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (648 kcal, 26g protein, 75g carbs, 25g fat, 8g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (476 kcal, 52g protein, 50g carbs, 9g fat, 7g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (139 kcal, 24g protein, 3g carbs, 5g fat, 1g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (166 kcal, 16g protein, 19g carbs, 3g fat, 2g fibre per person)
Saturday
2000 kcal - 150g protein, 199g carbs, 69g fat, 30g fibre- Breakfast: Egg White Omelette with Peppers (179 kcal, 24g protein, 15g carbs, 1g fat, 5g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (398 kcal, 43g protein, 33g carbs, 12g fat, 2g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (1037 kcal, 52g protein, 105g carbs, 46g fat, 15g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (129 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (257 kcal, 19g protein, 30g carbs, 7g fat, 3g fibre per person)
Sunday
1999 kcal - 160g protein, 230g carbs, 45g fat, 31g fibre- Breakfast: Egg White Omelette with Peppers (190 kcal, 26g protein, 16g carbs, 1g fat, 5g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (643 kcal, 52g protein, 78g carbs, 10g fat, 5g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (808 kcal, 49g protein, 103g carbs, 23g fat, 11g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (166 kcal, 16g protein, 19g carbs, 3g fat, 2g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (192 kcal, 17g protein, 14g carbs, 8g fat, 8g fibre per person)
Weekly shopping list
Protein
- Eggs 20
- Firm tofu 575g
- Tinned tuna in spring water 130g
- Chicken breast 490g
- Turkey mince lean 370g
- Turkey 4 sausages
- Red lentils 180g
- Pea protein powder 24g
- Turkey breast slices 100g
- Tinned tuna 160g
- King prawns 130g
- Egg whites 420g
- Tinned chickpeas 100g
Carbs & Grains
- Rye bread 10 slices
- Brown rice 575g
- Wholemeal pasta 90g
- Wholemeal 2 rolls
- Wholemeal 2 tortillas
- Rice 3 cakes
- Low-sugar granola 30g
Vegetables
- Baby spinach 170g
- mixed veg 330g
- Tinned tomatoes 2 x 400g tins (487g required)
- Celery 6 sticks
- Celery 2 stalks
- peas 170g
- Spinach 85g
- Cherry tomatoes 1 x 300g pack (242g required)
- Broccoli 380g
- Onion 3
- Avocado 1
- Butternut squash 390g
- Mixed leaves 130g
- Sweet potato 220g
- Spring onion 5
- Romaine lettuce 110g
- Mixed peppers 210g
- Cucumber 1 (75g required)
- Carrot 1
- edamame beans 160g
Dairy & Eggs
- Butter 23g
- Reduced-fat feta 60g
- Skyr 150g
- Low-fat Greek yogurt 875g
- Oat milk 1 x 1L carton (198ml required)
- Cottage cheese 100g
- Parmesan 10g
- Tinned coconut milk light 1 x 400ml tin (199ml required)
Fruit
- mixed berries 160g
- Banana 1
- berries 130g
Herbs & Spices
- Turmeric 2.5 tsp
- Black pepper, optional to taste x5
- Garlic 9 cloves
- Mixed herbs 1.25 tbsp
- Paprika 1 tsp
- Dill 1 tsp
Condiments & Oils
- Tahini 17g
- Almond butter 2.75 tsp
- Chicken stock 210ml
- Olive oil 2 tsp
- Soy sauce 2.5 tsp
- Mustard 1 tsp
- Vegetable stock 2 cubes (makes 1L; 679ml required)
- Tahini dressing 21g
- Lemon dressing 16g
- Light mayo 16g
- Honey 1.25 tbsp
- Olive oil spray, optional light coating x2
- Light Caesar dressing 20g
- Curry paste 30g
- Teriyaki sauce 45g
Extras
- Lemon juice, optional to taste x2
- Sesame seeds 2 tsp
- Sweetcorn 90g
- Reduced-fat cheddar 30g
- 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 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 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. 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 151g 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 endurance & running plan?
Plenty of endurance & running plans share the same 2,000 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 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 all 7 days at 2,000 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.