What this plan is for
An Asda high protein low calorie plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda High Protein Low Calorie Plan — 1,500 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,500 kcal/day and averages 113g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalHigh Protein Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,501 kcal113g protein160g carbs46g fat24g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1497 kcal per person120g protein · 185g carbs per person
Breakfast386 kcal · 22g protein · 34g carbs · 10 min
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 386 kcal, 22g protein, 34g carbs.
Recipe
Ingredients
- 2 eggs
- 2 slices of wholemeal bread
- 5g butter
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop black pepper, to taste, then cook them in a non-stick pan over medium heat until softened.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and butter.
Lunch413 kcal · 39g protein · 54g carbs · 25 min
Baked Cod with Sweet Potato Wedges
Made with cod fillet, sweet potato, olive oil. Ready in 25 min — 413 kcal, 39g protein, 54g carbs.
Recipe
Ingredients
- 200g cod fillet
- 1 medium sweet potato
- 1 tsp olive oil
- 1 tsp paprika
- 1 lemon
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned.
- Meanwhile, bake the cod fillet for 12-18 minutes, until cooked through and it flakes or slices easily.
- Serve the medium sweet potato with cod fillet, lemon, olive oil and paprika, then season to taste.
Dinner698 kcal · 59g protein · 97g carbs · 40 min
Turkey Mince and Sweet Potato Bake
Made with turkey mince lean, sweet potato, tinned tomatoes. Ready in 40 min — 698 kcal, 59g protein, 97g carbs.
Recipe
Ingredients
- 200g lean turkey mince
- 1 medium sweet potato
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp paprika
- 4 generous handfuls spinach (about 100g)
Method
- Cut the medium sweet potato into even chunks and boil in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the lean turkey mince in a non-stick pan over medium heat, stirring, until browned and hot through. Add tomatoes, onion, spinach and garlic and cook until tender.
- Slice the cooked medium sweet potato. Stir paprika into the pan. Tip the filling into an ovenproof dish and arrange the potato evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
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
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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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.
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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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| 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 High Protein Low Calorie Plan — 1,500 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
1497 kcal - 120g protein, 185g carbs, 37g fat, 32g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (413 kcal, 39g protein, 54g carbs, 8g fat, 9g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (698 kcal, 59g protein, 97g carbs, 12g fat, 18g fibre per person)
Tuesday
1501 kcal - 133g protein, 138g carbs, 42g fat, 19g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (635 kcal, 51g protein, 76g carbs, 10g fat, 5g fibre per person)
- Dinner: Chicken Tikka with Cauliflower Rice and Raita (480 kcal, 60g protein, 28g carbs, 15g fat, 9g fibre per person)
Wednesday
1509 kcal - 98g protein, 138g carbs, 59g fat, 25g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (632 kcal, 44g protein, 47g carbs, 28g fat, 7g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (491 kcal, 32g protein, 57g carbs, 14g fat, 13g fibre per person)
Thursday
1499 kcal - 97g protein, 180g carbs, 49g fat, 27g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (498 kcal, 26g protein, 78g carbs, 12g fat, 12g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (615 kcal, 49g protein, 68g carbs, 20g fat, 10g fibre per person)
Friday
1500 kcal - 130g protein, 146g carbs, 43g fat, 29g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Tuna Niçoise Salad (482 kcal, 53g protein, 38g carbs, 14g fat, 7g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (632 kcal, 55g protein, 74g carbs, 12g fat, 17g fibre per person)
Saturday
1502 kcal - 102g protein, 166g carbs, 48g fat, 20g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (247 kcal, 21g protein, 31g carbs, 4g fat, 4g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (466 kcal, 41g protein, 55g carbs, 9g fat, 5g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (789 kcal, 40g protein, 80g carbs, 35g fat, 11g fibre per person)
Sunday
1499 kcal - 110g protein, 168g carbs, 44g fat, 17g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (281 kcal, 23g protein, 35g carbs, 5g fat, 5g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (515 kcal, 37g protein, 63g carbs, 15g fat, 7g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (703 kcal, 50g protein, 70g carbs, 24g fat, 5g fibre per person)
Weekly shopping list
Protein
- Eggs 13
- Cod fillet 200g
- Turkey mince lean 625g
- Chicken breast 210g
- Salmon fillet 150g
- Pork tenderloin 210g
- Tinned tuna in spring water 270g
- Firm tofu 310g
- Tinned chickpeas 80g
- Lean sirloin steak 190g
Carbs & Grains
- Wholemeal bread 12 slices
- Brown rice 370g
- Quinoa 75g
- Soba noodles 80g
- New potatoes 160g
- Low-sugar granola 65g
- Wholewheat noodles 70g
Vegetables
- Sweet potato 700g
- Tinned tomatoes 2 x 400g tins (632g required)
- Onion 2
- Spinach 110g
- peas 85g
- Cucumber 1 (250g required)
- Baby spinach 60g
- Edamame beans 170g
- Red pepper 2
- Green beans 85g
- Cherry tomatoes 1 x 300g pack (140g required)
- Mixed peppers 650g
- Spring onion 2
- mixed veg 160g
- Broccoli 90g
- Courgette 1
Dairy & Eggs
- Butter 25g
- Low-fat yogurt 85g
- Skyr 330g
- Tinned coconut milk light 1 x 400ml tin (151ml required)
Fruit
- Apple 1
- berries 130g
Herbs & Spices
- Black pepper, optional to taste x5
- Paprika 2.25 tsp
- Garlic 11 cloves
- Mint 1.25 tsp
- Ginger 2 tsp
- Rosemary 1 tsp
Condiments & Oils
- Olive oil 2.25 tbsp
- Chicken stock 110ml
- Tikka paste 35g
- Lemon dressing 14g
- Soy sauce 3.5 tbsp
- Sesame oil 1.75 tsp
- Curry paste 23g
Tins & Jars
- Reduced-sugar baked beans 190g
Extras
- Lemon 1
- Cauliflower 320g
- Pumpkin seeds 9g
- Olives 1 x 300g jar (42g required)
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 extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 high protein low calorie 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 113g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic high protein low calorie plan?
Plenty of high protein low calorie plans share the same 1,500 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this high protein low calorie 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 1,500 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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