Monday
1500 kcal - 111g protein- Breakfast: Kefir with Berries and Chia Seeds (284 kcal, 11g protein)
- Lunch: Baked Cod with Sweet Potato Wedges (546 kcal, 48g protein)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (670 kcal, 52g protein)
Asda High-Fibre 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 High-Fibre 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 - 89g protein- Breakfast: Kefir with Berries and Chia Seeds (326 kcal, 13g protein)
- Lunch: Cannellini Bean and Tomato Soup (417 kcal, 21g protein)
- Dinner: Salmon and Wholemeal Pasta with Spinach (757 kcal, 55g protein)
Wednesday
1500 kcal - 89g protein- Breakfast: Kefir with Berries and Chia Seeds (350 kcal, 14g protein)
- Lunch: Tiger Prawn and Mango Salad (477 kcal, 39g protein)
- Dinner: Tofu Pad Thai (673 kcal, 36g protein)
Thursday
1500 kcal - 113g protein- Breakfast: Kefir with Berries and Chia Seeds (286 kcal, 11g protein)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (596 kcal, 52g protein)
- Dinner: Lean Beef and Sweet Potato Stew (618 kcal, 50g protein)
Friday
1500 kcal - 111g protein- Breakfast: Kefir with Berries and Chia Seeds (272 kcal, 11g protein)
- Lunch: Lean Beef Stir-Fry with Brown Rice (598 kcal, 48g protein)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (630 kcal, 52g protein)
Saturday
1500 kcal - 114g protein- Breakfast: Poached Eggs with Smoked Salmon on Toast (477 kcal, 39g protein)
- Lunch: Miso Tofu and Edamame Bowl (477 kcal, 32g protein)
- Dinner: King Prawn Egg Fried Brown Rice (546 kcal, 43g protein)
Sunday
1500 kcal - 111g protein- Breakfast: Poached Eggs with Smoked Salmon on Toast (450 kcal, 36g protein)
- Lunch: Edamame and Soba Noodle Salad (450 kcal, 24g protein)
- Dinner: Chicken and Mushroom Wholemeal Pasta (600 kcal, 51g protein)
Weekly shopping list
Protein
- Cod fillet 205g
- Lean beef strips 225g
- Salmon fillet 235g
- King prawns 210g
- Firm tofu 280g
- Chicken breast 205g
- Lean stewing beef 230g
- Beef stock 340ml
- Turkey mince lean 215g
- Eggs 2
- Smoked salmon 115g
- Silken tofu 170g
Carbs & Grains
- Brown rice 100g dry
- Wholemeal pasta 115g dry
- Rice noodles 110g dry
- Wholemeal bread 2 slices
- Soba noodles 85g dry
Vegetables
- Sweet potato 225g
- Tinned tomatoes 525g
- Onion 1
- Baby spinach 130g
- Red onion quarter
- Spring onion 4
- Peanuts 30g
- Mixed peppers 170g
- Carrot 2
- Edamame beans 115g
- Frozen peas 90g
- Cucumber half
- Red pepper 1
- Mushrooms 215g
Extras & Condiments
- Plain kefir 225ml
- Frozen mixed berries 115g
- Chia seeds 1.25 tbsp
- Honey 1.25 tsp
- Olive oil 1.25 tsp
- Paprika 1.25 tsp
- Lemon 1
- Frozen stir-fry veg 225g
- Soy sauce 2.25 tbsp
- Garlic 2 cloves
- Ginger 1.25 tsp
- Cannellini beans tinned 260g
- Vegetable stock 260ml
- Basil
- Lemon juice
- Mango 3/4
- Mixed leaves 110g
- Lime juice
- Chilli flakes pinch
- Coriander fresh
- Beansprouts 140g
- Tamari 2.75 tbsp
- Sesame oil 1 tsp
- Mixed herbs 1 tsp
- Miso paste 1.25 tbsp
- Sesame seeds 1.25 tsp
- Low-fat crème fraîche 55g
- Thyme 1 tsp
Your 7-Day Meal Plan
Monday
1500 kcal111g protein
Breakfast284 kcal · 11g protein · 3 min
Kefir with Berries and Chia Seeds
Made with plain kefir, frozen mixed berries, chia seeds. Ready in 3 min — 284 kcal, 11g protein.
Recipe
- Add Plain kefir 225ml, Frozen mixed berries 115g, Chia seeds 1.25 tbsp, Honey 1.25 tsp to a lidded container.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Lunch546 kcal · 48g protein · 25 min
Baked Cod with Sweet Potato Wedges
Made with cod fillet, sweet potato, olive oil. Ready in 25 min — 546 kcal, 48g protein.
Recipe
- Prepare the ingredients: Cod fillet 205g, Sweet potato 225g, Olive oil 1.25 tsp, Paprika 1.25 tsp, Lemon 1.
- 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.
Dinner670 kcal · 52g protein · 20 min
Lean Beef Stir-Fry with Brown Rice and Frozen Veg
Made with lean beef strips, brown rice, frozen stir-fry veg. Ready in 20 min — 670 kcal, 52g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Lean beef strips 225g, Brown rice 100g dry, Frozen stir-fry veg 225g, Soy sauce 2.25 tbsp, Garlic 2 cloves, Ginger 1.25 tsp.
- 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
- Cod fillet 205g
- Lean beef strips 225g
- Salmon fillet 235g
- King prawns 210g
- Firm tofu 280g
- Chicken breast 205g
- Lean stewing beef 230g
- Beef stock 340ml
- Turkey mince lean 215g
- Eggs 2
- Smoked salmon 115g
- Silken tofu 170g
Carbs & Grains
- Brown rice 100g dry
- Wholemeal pasta 115g dry
- Rice noodles 110g dry
- Wholemeal bread 2 slices
- Soba noodles 85g dry
Vegetables
- Sweet potato 225g
- Tinned tomatoes 525g
- Onion 1
- Baby spinach 130g
- Red onion quarter
- Spring onion 4
- Peanuts 30g
- Mixed peppers 170g
- Carrot 2
- Edamame beans 115g
- Frozen peas 90g
- Cucumber half
- Red pepper 1
- Mushrooms 215g
Extras & Condiments
- Plain kefir 225ml
- Frozen mixed berries 115g
- Chia seeds 1.25 tbsp
- Honey 1.25 tsp
- Olive oil 1.25 tsp
- Paprika 1.25 tsp
- Lemon 1
- Frozen stir-fry veg 225g
- Soy sauce 2.25 tbsp
- Garlic 2 cloves
- Ginger 1.25 tsp
- Cannellini beans tinned 260g
- Vegetable stock 260ml
- Basil
- Lemon juice
- Mango 3/4
- Mixed leaves 110g
- Lime juice
- Chilli flakes pinch
- Coriander fresh
- Beansprouts 140g
- Tamari 2.75 tbsp
- Sesame oil 1 tsp
- Mixed herbs 1 tsp
- Miso paste 1.25 tbsp
- Sesame seeds 1.25 tsp
- Low-fat crème fraîche 55g
- Thyme 1 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
Seen something off with this plan? Send a quick note and we will review it.