Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,500 kcal/day and averages 114g of protein, built around Asda's Just Essentials (formerly Smartprice) for an estimated £45–70/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.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1500 kcal per person106g protein · 146g carbs per person
Breakfast397 kcal · 25g protein · 48g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk.
Recipe
Ingredients
60g wholemeal flour
2 eggs
100ml semi-skimmed milk
70g 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.
Lunch467 kcal · 32g protein · 34g carbs · 20 min
Baked Salmon and Quinoa Power Bowl
Made with salmon fillet, quinoa, baby spinach.
Recipe
Ingredients
100g salmon fillet
60g quinoa (dry weight)
1 generous handful baby spinach (about 40g)
40g cucumber
2 tsp lemon dressing
7g pumpkin seeds
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
Cook the quinoa according to its packet instructions, then drain and cool slightly.
Heat the oven to 200C/180C fan. Bake the salmon fillet for 12-18 minutes, until cooked through and it flakes or slices easily.
Rinse baby spinach, then slice or chop cucumber.
Arrange salmon fillet, the cooked quinoa, baby spinach, cucumber and pumpkin seeds in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner636 kcal · 49g protein · 64g carbs · 50 min
Slow-Cooked Lamb and Red Lentil Stew
Made with lean lamb shoulder, red lentils, tinned tomatoes.
Recipe
Ingredients
150g lean lamb shoulder
70g red lentils
¾ of a standard tin of tomatoes
¾ onion
2 garlic cloves
¾ tsp cinnamon
¾ tsp cumin
Method
Peel and chop onion and garlic 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 and tomatoes with enough water to cover and simmer gently until tender and thickened.
Estimated cost: £45–70/week for 1 person from Asda. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Carbs & Grains
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Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Sponsored #ad - container setup
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.
Use 2 five-container glass packs to provide at least 10 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
Material
Glass
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
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 is estimated at £45–70 per week for one person at typical UK prices, 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 114g 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.
