Asda Pescatarian Quick Shop Weekly Gym Beginner Plan — 2,000 kcal

Free printable pescatarian UK gym beginner 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 difficultyLow (10–20 min/day)
Best forNew to structured gym nutrition
DietPescatarian

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forNew to structured gym nutrition
Calories~2000 kcal/day
Budget£30–40/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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 Pescatarian Quick Shop Weekly Gym Beginner 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: Pescatarian

7-day meal plan

Monday

2000 kcal - 95g protein
  • Breakfast: Tofu Scramble with Peppers (345 kcal, 26g protein)
  • Lunch: Edamame and Soba Noodle Salad (500 kcal, 26g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (524 kcal, 26g protein)
  • Snack: Banana and Almonds (298 kcal, 7g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (333 kcal, 10g protein)

Tuesday

2000 kcal - 113g protein
  • Breakfast: Tofu Scramble with Peppers (367 kcal, 28g protein)
  • Lunch: King Prawn and Avocado Salad (481 kcal, 35g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (544 kcal, 23g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (317 kcal, 18g protein)
  • Snack: Almonds and Dried Cranberries (291 kcal, 9g protein)

Wednesday

2000 kcal - 127g protein
  • Breakfast: Tofu Scramble with Peppers (343 kcal, 26g protein)
  • Lunch: Mackerel and Brown Rice Salad (592 kcal, 43g protein)
  • Dinner: King Prawn Egg Fried Brown Rice (568 kcal, 45g protein)
  • Snack: Dark Chocolate and Almonds (308 kcal, 7g protein)
  • Snack: Almond Butter with Celery Sticks (189 kcal, 6g protein)

Thursday

2000 kcal - 147g protein
  • Breakfast: Tofu Scramble with Peppers (382 kcal, 29g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (539 kcal, 24g protein)
  • Dinner: Tuna and Sweet Potato Fishcakes with Salad (605 kcal, 47g protein)
  • Snack: Rice Cakes with Cottage Cheese (224 kcal, 18g protein)
  • Snack: Tuna on Rye Crackers (250 kcal, 29g protein)

Friday

2000 kcal - 114g protein
  • Breakfast: Tofu Scramble with Peppers (317 kcal, 24g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (525 kcal, 24g protein)
  • Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (634 kcal, 46g protein)
  • Snack: Mixed Nuts and Dried Fruit (306 kcal, 9g protein)
  • Snack: Roasted Spiced Chickpeas (218 kcal, 11g protein)

Saturday

2000 kcal - 132g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (426 kcal, 26g protein)
  • Lunch: Miso Tofu and Edamame Bowl (497 kcal, 33g protein)
  • Dinner: Grilled Mackerel with Warm Potato Salad (616 kcal, 43g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (189 kcal, 21g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (272 kcal, 9g protein)

Sunday

2000 kcal - 137g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (434 kcal, 27g protein)
  • Lunch: Tuna and Edamame Brown Rice Bowl (566 kcal, 48g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (554 kcal, 31g protein)
  • Snack: Apple and Peanut Butter (265 kcal, 7g protein)
  • Snack: Skyr High-Protein Yogurt (181 kcal, 24g protein)

Weekly shopping list

Protein

  • Firm tofu 240g
  • King prawns 190g
  • Tinned chickpeas 500g
  • Tinned mackerel in brine 150g
  • Eggs 2
  • Green lentils 130g dry
  • Tinned tuna 190g
  • Egg 1
  • Tinned tuna in spring water 105g
  • Salmon fillet 195g
  • Silken tofu 180g
  • Mackerel fillet 215g

Carbs & Grains

  • Soba noodles 95g dry
  • Brown rice 95g dry
  • Rice cakes 2
  • Oatcakes 5
  • Sourdough bread 2 slices
  • New potatoes 300g

Vegetables

  • Mixed peppers 120g
  • Edamame beans 120g
  • Cucumber half
  • Red pepper 1
  • Tinned tomatoes 480g
  • Onion 1
  • Avocado 3/4
  • Cherry tomatoes 10
  • Baby spinach 190g
  • Red onion half
  • Frozen peas 95g
  • Celery sticks 5
  • Sweet potato 260g
  • Sweet potato 260g mashed
  • Spring onion 3
  • Courgette 1
  • Broccoli 220g
  • Mushrooms 180g
  • Romaine lettuce leaves 5

Dairy & Eggs

  • Peanut butter 1.25 tbsp
  • Coconut milk light 250ml
  • Almond butter 1.25 tbsp
  • Cottage cheese 130g
  • Halloumi 110g
  • Skyr 180g

Extras & Condiments

  • Turmeric 0.5 tsp
  • Cumin 0.5 tsp
  • Olive oil 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Mixed beans tinned 480g
  • Chilli powder 1.25 tsp
  • Banana 1
  • Almonds 25g
  • Mixed leaves 100g
  • Lemon dressing 20g
  • Curry paste 40g
  • Reduced-fat cheddar 50g
  • Dried cranberries 25g
  • Dark chocolate 70% 35g
  • Tahini 25g
  • Lemon juice
  • Rye crackers 5
  • Balsamic glaze 1 tsp
  • Lemon 1
  • Dill 1 tsp
  • Mixed nuts 35g
  • Raisins 20g
  • Smoked paprika 1 tsp
  • Garlic 1 clove
  • Parsley pinch
  • Miso paste 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Mustard dressing 25g
  • Watercress 45g
  • Light mayo 20g
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Teriyaki sauce 50g
  • Apple 1

Your 7-Day Meal Plan

Monday

2000 kcal95g protein
Breakfast345 kcal · 26g protein · 12 min

Tofu Scramble with Peppers

Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 345 kcal, 26g protein.

Recipe
  1. Prepare the ingredients: Firm tofu 240g, Mixed peppers 120g, Turmeric 0.5 tsp, Cumin 0.5 tsp, Olive oil 1.25 tsp.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Lunch500 kcal · 26g protein · 12 min

Edamame and Soba Noodle Salad

Made with soba noodles, edamame beans, cucumber half. Ready in 12 min — 500 kcal, 26g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Soba noodles 95g dry, Edamame beans 120g, Cucumber half, Red pepper 1, Soy sauce 1.25 tbsp, Sesame oil 1.25 tsp, Ginger 1.25 tsp.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner524 kcal · 26g protein · 25 min

Three-Bean Vegetable Chilli with Brown Rice

Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 524 kcal, 26g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Mixed beans tinned 480g, Tinned tomatoes 480g, Onion 1, Red pepper 1, Chilli powder 1.25 tsp, Cumin 1.25 tsp, Brown rice 95g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack298 kcal · 7g protein · 1 min

Banana and Almonds

Made with banana, almonds. Ready in 1 min — 298 kcal, 7g protein.

Recipe
  1. Lay out the ingredients: Banana 1, Almonds 25g.
  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.
Snack333 kcal · 10g protein · 3 min

Banana and Peanut Butter on Rice Cakes

Made with banana, peanut butter, rice cakes. Ready in 3 min — 333 kcal, 10g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Banana 1, Peanut butter 1.25 tbsp, Rice cakes 2.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.

Weekly Shopping List

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

Protein

  • Firm tofu 240g
  • King prawns 190g
  • Tinned chickpeas 500g
  • Tinned mackerel in brine 150g
  • Eggs 2
  • Green lentils 130g dry
  • Tinned tuna 190g
  • Egg 1
  • Tinned tuna in spring water 105g
  • Salmon fillet 195g
  • Silken tofu 180g
  • Mackerel fillet 215g

Carbs & Grains

  • Soba noodles 95g dry
  • Brown rice 95g dry
  • Rice cakes 2
  • Oatcakes 5
  • Sourdough bread 2 slices
  • New potatoes 300g

Vegetables

  • Mixed peppers 120g
  • Edamame beans 120g
  • Cucumber half
  • Red pepper 1
  • Tinned tomatoes 480g
  • Onion 1
  • Avocado 3/4
  • Cherry tomatoes 10
  • Baby spinach 190g
  • Red onion half
  • Frozen peas 95g
  • Celery sticks 5
  • Sweet potato 260g
  • Sweet potato 260g mashed
  • Spring onion 3
  • Courgette 1
  • Broccoli 220g
  • Mushrooms 180g
  • Romaine lettuce leaves 5

Dairy & Eggs

  • Peanut butter 1.25 tbsp
  • Coconut milk light 250ml
  • Almond butter 1.25 tbsp
  • Cottage cheese 130g
  • Halloumi 110g
  • Skyr 180g

Extras & Condiments

  • Turmeric 0.5 tsp
  • Cumin 0.5 tsp
  • Olive oil 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Mixed beans tinned 480g
  • Chilli powder 1.25 tsp
  • Banana 1
  • Almonds 25g
  • Mixed leaves 100g
  • Lemon dressing 20g
  • Curry paste 40g
  • Reduced-fat cheddar 50g
  • Dried cranberries 25g
  • Dark chocolate 70% 35g
  • Tahini 25g
  • Lemon juice
  • Rye crackers 5
  • Balsamic glaze 1 tsp
  • Lemon 1
  • Dill 1 tsp
  • Mixed nuts 35g
  • Raisins 20g
  • Smoked paprika 1 tsp
  • Garlic 1 clove
  • Parsley pinch
  • Miso paste 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Mustard dressing 25g
  • Watercress 45g
  • Light mayo 20g
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Teriyaki sauce 50g
  • Apple 1

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)

Frequently Asked Questions

How much does this gym beginner 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 gym beginner 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 pescatarian eaters?

Yes. Every meal in this plan is pescatarian, using ingredients readily available from Asda.

Related Meal Plans

Aldi Gym Beginner Meal Plan — 1,800 kcalTesco Gym Beginner Meal Plan — 1,800 kcalAsda Weight Loss Meal Plan — 1,500 kcalAsda Weight Loss Meal Plan — 1,800 kcal
Find a better match →Browse all 1000 plans

Feedback

Seen something off with this plan? Send a quick note and we will review it.