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 Balanced Plate Weekly 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 120g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalHigh Protein Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,498 kcal120g protein157g carbs45g fat27g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1501 kcal per person126g protein · 158g carbs per person
Breakfast441 kcal · 28g protein · 55g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 441 kcal, 28g protein, 55g carbs.
Recipe
Ingredients
- 60g wholemeal flour
- 2 eggs
- 125ml semi-skimmed milk
- 80g low-fat yogurt
- 40g blueberries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Whisk wholemeal flour, eggs and semi-skimmed milk into a smooth batter and leave it to stand for 2 minutes.
- Lightly grease a non-stick pan, then cook small pancakes for 1-2 minutes per side.
- Serve with low-fat yogurt and blueberries.
Lunch331 kcal · 41g protein · 31g carbs · 8 min
Chickpea and Tuna Salad
Made with tinned tuna in spring water, tinned chickpeas, cucumber. Ready in 8 min — 331 kcal, 41g protein, 31g carbs.
Recipe
Ingredients
- 1 standard tin of tuna, drained
- ½ of a standard tin of chickpeas, drained
- ½ cucumber
- ½ red onion
- 2 tsp lemon dressing
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Drain tuna and chickpeas; rinse the pulses under cold water.
- Slice or chop cucumber and red onion.
- Arrange tuna, chickpeas and cucumber in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner729 kcal · 57g protein · 72g carbs · 50 min
Slow-Cooked Lamb and Red Lentil Stew
Made with lean lamb shoulder, red lentils, tinned tomatoes. Ready in 50 min — 729 kcal, 57g protein, 72g carbs.
Recipe
Ingredients
- 150g lean lamb shoulder
- 80g red lentils
- ¾ of a standard tin of tomatoes
- ¾ onion
- 3 garlic cloves
- ¾ tsp cinnamon
- ¾ tsp cumin
Method
- Peel and chop onion, garlic and tomatoes into even pieces.
- Heat a large pan over medium heat and brown the lean lamb shoulder with onion and garlic for 5-7 minutes.
- Stir in cinnamon and cumin, then add red lentils with enough water to cover and simmer gently until tender and thickened.
- Taste, season and portion for serving.
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
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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 Balanced Plate Weekly 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
1501 kcal - 126g protein, 158g carbs, 40g fat, 33g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (441 kcal, 28g protein, 55g carbs, 13g fat, 8g fibre per person)
- Lunch: Chickpea and Tuna Salad (331 kcal, 41g protein, 31g carbs, 5g fat, 8g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (729 kcal, 57g protein, 72g carbs, 22g fat, 17g fibre per person)
Tuesday
1502 kcal - 126g protein, 180g carbs, 34g fat, 33g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (538 kcal, 34g protein, 65g carbs, 16g fat, 9g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (441 kcal, 38g protein, 50g carbs, 11g fat, 7g fibre per person)
- Dinner: Cod and Chickpea Stew (523 kcal, 54g protein, 65g carbs, 7g fat, 17g fibre per person)
Wednesday
1500 kcal - 120g protein, 158g carbs, 44g fat, 27g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (481 kcal, 31g protein, 59g carbs, 14g fat, 8g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (445 kcal, 37g protein, 39g carbs, 17g fat, 10g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (574 kcal, 52g protein, 60g carbs, 13g fat, 9g fibre per person)
Thursday
1490 kcal - 109g protein, 144g carbs, 59g fat, 23g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (491 kcal, 31g protein, 60g carbs, 14g fat, 9g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (356 kcal, 38g protein, 29g carbs, 11g fat, 2g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (643 kcal, 40g protein, 55g carbs, 34g fat, 12g fibre per person)
Friday
1498 kcal - 118g protein, 177g carbs, 39g fat, 28g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (497 kcal, 31g protein, 61g carbs, 15g fat, 9g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (352 kcal, 33g protein, 46g carbs, 6g fat, 8g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (649 kcal, 54g protein, 70g carbs, 18g fat, 11g fibre per person)
Saturday
1499 kcal - 115g protein, 146g carbs, 52g fat, 17g fibre- Breakfast: Tofu Scramble with Peppers (322 kcal, 28g protein, 11g carbs, 19g fat, 4g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (537 kcal, 46g protein, 66g carbs, 10g fat, 6g fibre per person)
- Dinner: Tofu Pad Thai (640 kcal, 41g protein, 69g carbs, 23g fat, 7g fibre per person)
Sunday
1499 kcal - 129g protein, 139g carbs, 45g fat, 25g fibre- Breakfast: Tofu Scramble with Peppers (398 kcal, 34g protein, 14g carbs, 24g fat, 5g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (558 kcal, 41g protein, 63g carbs, 14g fat, 10g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (543 kcal, 54g protein, 62g carbs, 7g fat, 10g fibre per person)
Weekly shopping list
Protein
- Eggs 9
- Tinned tuna in spring water 120g
- Tinned chickpeas 310g
- Red lentils 80g
- Lean beef strips 150g
- Cod fillet 350g
- Pork tenderloin 160g
- Chicken breast 700g
- Chicken tikka 140g
- Salmon fillet 160g
- Firm tofu 550g
- Tinned sardines 130g
Carbs & Grains
- Wholemeal flour 350g
- Wholemeal pasta 160g
- Wholemeal 1 tortilla
- Wholemeal 1 roll
- White potatoes 230g
- Brown rice 70g
- Rice noodles 70g
Vegetables
- Cucumber 1 (194g required)
- Red onion 1
- Tinned tomatoes 2 x 400g tins (694g required)
- Onion 3
- Sweet potato 650g
- Mixed leaves 75g
- Parsnip 85g
- Carrot 340g
- Mushrooms 170g
- Lettuce 35g
- Broccoli 480g
- Mixed peppers 190g
- Spring onion 3
- Cherry tomatoes 1 x 300g pack (179g required)
- Baby spinach 45g
- Celery 2 stalks
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (653ml required)
- Low-fat yogurt 440g
- Low-fat crème fraîche 45g
- Mint yogurt sauce 30g
Fruit
- Blueberries 220g
Herbs & Spices
- Garlic 12 cloves
- Cinnamon 1 tsp
- Cumin 2 tsp
- Paprika 2 tsp
- Parsley, optional to taste
- Mixed herbs 1 tsp
- Thyme 1 tsp
- Dill 1 tsp
- Turmeric 1 tsp
Condiments & Oils
- Lemon dressing 12g
- Balsamic dressing 14g
- Olive oil 4 tbsp
- Soy sauce 2.75 tsp
- Tamari 1.75 tbsp
- Chicken stock 750ml
Extras
- Lean lamb shoulder 160g
- Lemon 2
- Beansprouts 85g
- Lime juice, optional to taste
- Peanuts 17g
- Lemon juice 1.25 tbsp
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 an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
🥦 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 120g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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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