Monday
1500 kcal - 126g protein- Breakfast: Light Full English Breakfast (488 kcal, 35g protein)
- Lunch: Chickpea and Tuna Salad (454 kcal, 40g protein)
- Dinner: Baked Cod with New Potatoes and Green Beans (558 kcal, 51g protein)
Asda Balanced Plate Weekly High Protein Low Calorie Plan — 1,500 kcal
Free printable UK high protein low calorie meal plan for Asda: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketAsda
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forFat loss while preserving muscle mass
DietAll diets
Estimated daily macros
Plan Quick Facts
Best forFat loss while preserving muscle mass
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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 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 calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1500 kcal - 93g protein- Breakfast: Light Full English Breakfast (492 kcal, 35g protein)
- Lunch: Smoked Salmon and Quinoa Salad (563 kcal, 42g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (445 kcal, 16g protein)
Wednesday
1500 kcal - 119g protein- Breakfast: Light Full English Breakfast (470 kcal, 34g protein)
- Lunch: Turkey and Avocado Wholemeal Wrap (493 kcal, 38g protein)
- Dinner: Smoked Haddock and Potato Bake (537 kcal, 47g protein)
Thursday
1500 kcal - 115g protein- Breakfast: Light Full English Breakfast (447 kcal, 32g protein)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (511 kcal, 45g protein)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (542 kcal, 38g protein)
Friday
1500 kcal - 123g protein- Breakfast: Light Full English Breakfast (447 kcal, 32g protein)
- Lunch: Garlic Prawn and Brown Rice Bowl (468 kcal, 38g protein)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (585 kcal, 53g protein)
Saturday
1500 kcal - 111g protein- Breakfast: Oat Porridge with Berries (372 kcal, 13g protein)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (593 kcal, 56g protein)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (535 kcal, 42g protein)
Sunday
1500 kcal - 80g protein- Breakfast: Oat Porridge with Berries (421 kcal, 14g protein)
- Lunch: King Prawn and Avocado Salad (500 kcal, 37g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (579 kcal, 29g protein)
Weekly shopping list
Protein
- Eggs 2
- Tinned tuna in spring water 170g
- Tinned chickpeas 175g
- Cod fillet 235g
- Smoked salmon 115g
- Red lentils 115g
- Turkey breast slices 110g
- Pork tenderloin 190g
- King prawns 215g
- Chicken breast 215g
- Tinned tuna 170g
- Egg 1
Carbs & Grains
- Wholemeal bread 1 slice
- New potatoes 290g
- Wholemeal roll 1
- Wholemeal tortilla 1
- White potatoes 280g
- Wholemeal pasta 95g dry
- Brown rice 85g dry
- Rolled oats 95g
Vegetables
- Mushrooms 95g
- Cucumber half
- Red onion half
- Onion 1
- Avocado half
- Baby spinach 35g
- Parsnip 105g
- Carrot 105g
- Sweet potato 105g
- Cherry tomatoes 215g
- Broccoli 215g
- Sweet potato 235g mashed
- Spring onion 2
- Avocado 3/4
- Tinned tomatoes 525g
- Red pepper 1
Dairy & Eggs
- Butternut squash 470g
- Semi-skimmed milk 170ml
- Oat milk 350ml
Extras & Condiments
- Back bacon rashers 2
- Reduced-sugar baked beans 115g
- Olive oil spray
- Lemon dressing 15g
- Green beans 175g
- Lemon 1
- Olive oil 1.25 tsp
- Parsley
- Quinoa 95g dry
- Dill 1.25 tsp
- Lemon juice
- Mixed leaves 70g
- Garlic 2 cloves
- Vegetable stock 825ml
- Mustard 1 tsp
- Smoked haddock fillet 200g
- Reduced-fat cheddar 35g
- Parsley fresh
- Mixed herbs 1 tsp
- Basil fresh
- Chilli flakes pinch
- Reduced-fat crème fraîche 85g
- Frozen mixed berries 95g
- Soy sauce 1.25 tbsp
- Mixed beans tinned 525g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
Your 7-Day Meal Plan
Monday
1500 kcal126g protein
Breakfast488 kcal · 35g protein · 15 min
Light Full English Breakfast
Made with back bacon rashers, eggs, reduced-sugar baked beans. Ready in 15 min — 488 kcal, 35g protein.
Recipe
- Prepare the ingredients: Back bacon rashers 2, Eggs 2, Reduced-sugar baked beans 115g, Mushrooms 95g, Wholemeal bread 1 slice, Olive oil spray.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Lunch454 kcal · 40g protein · 8 min
Chickpea and Tuna Salad
Made with tinned tuna in spring water, tinned chickpeas, cucumber half. Ready in 8 min — 454 kcal, 40g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Tinned tuna in spring water 170g, Tinned chickpeas 175g, Cucumber half, Red onion half, Lemon dressing 15g.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner558 kcal · 51g protein · 25 min
Baked Cod with New Potatoes and Green Beans
Made with cod fillet, new potatoes, green beans. Ready in 25 min — 558 kcal, 51g protein.
Recipe
- Prepare the ingredients: Cod fillet 235g, New potatoes 290g, Green beans 175g, Lemon 1, Olive oil 1.25 tsp, Parsley.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Eggs 2
- Tinned tuna in spring water 170g
- Tinned chickpeas 175g
- Cod fillet 235g
- Smoked salmon 115g
- Red lentils 115g
- Turkey breast slices 110g
- Pork tenderloin 190g
- King prawns 215g
- Chicken breast 215g
- Tinned tuna 170g
- Egg 1
Carbs & Grains
- Wholemeal bread 1 slice
- New potatoes 290g
- Wholemeal roll 1
- Wholemeal tortilla 1
- White potatoes 280g
- Wholemeal pasta 95g dry
- Brown rice 85g dry
- Rolled oats 95g
Vegetables
- Mushrooms 95g
- Cucumber half
- Red onion half
- Onion 1
- Avocado half
- Baby spinach 35g
- Parsnip 105g
- Carrot 105g
- Sweet potato 105g
- Cherry tomatoes 215g
- Broccoli 215g
- Sweet potato 235g mashed
- Spring onion 2
- Avocado 3/4
- Tinned tomatoes 525g
- Red pepper 1
Dairy & Eggs
- Butternut squash 470g
- Semi-skimmed milk 170ml
- Oat milk 350ml
Extras & Condiments
- Back bacon rashers 2
- Reduced-sugar baked beans 115g
- Olive oil spray
- Lemon dressing 15g
- Green beans 175g
- Lemon 1
- Olive oil 1.25 tsp
- Parsley
- Quinoa 95g dry
- Dill 1.25 tsp
- Lemon juice
- Mixed leaves 70g
- Garlic 2 cloves
- Vegetable stock 825ml
- Mustard 1 tsp
- Smoked haddock fillet 200g
- Reduced-fat cheddar 35g
- Parsley fresh
- Mixed herbs 1 tsp
- Basil fresh
- Chilli flakes pinch
- Reduced-fat crème fraîche 85g
- Frozen mixed berries 95g
- Soy sauce 1.25 tbsp
- Mixed beans tinned 525g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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 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. 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 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 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.
Feedback
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