What this plan is for
An Asda high protein low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda High Protein Low Calorie Plan — 1,800 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,800 kcal/day and averages 143g 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
1,798 kcal143g protein192g carbs52g fat26g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person140g protein · 185g carbs per person
Breakfast471 kcal · 40g protein · 30g carbs · 12 min
Poached Eggs with Smoked Salmon on Toast
Made with eggs, smoked salmon, wholemeal bread. Ready in 12 min — 471 kcal, 40g protein, 30g carbs.
Recipe
Ingredients
- 2 eggs
- 100g smoked salmon
- 2 slices of wholemeal bread
- 1 tsp lemon juice
Allergens in this meal: Cereals containing gluten, Eggs, Fish. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- 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 smoked salmon and lemon juice.
Lunch348 kcal · 33g protein · 46g carbs · 25 min
Baked Cod with Sweet Potato Wedges
Made with cod fillet, sweet potato, olive oil. Ready in 25 min — 348 kcal, 33g protein, 46g carbs.
Recipe
Ingredients
- 150g 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.
Dinner842 kcal · 53g protein · 93g carbs · 25 min
Chicken and Coconut Milk Curry with Brown Rice
Made with chicken breast, coconut milk light, tinned tomatoes. Ready in 25 min — 842 kcal, 53g protein, 93g carbs.
Recipe
Ingredients
- 175g chicken breast
- 175ml light coconut milk
- ½ of a standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tbsp plus 2 tsp curry paste
- 80g brown rice (dry weight)
Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and tomatoes into even pieces.
- Heat a large pan over medium heat and brown the chicken breast with onion and garlic for 5-7 minutes.
- Stir in light coconut milk and curry paste, then simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack139 kcal · 14g protein · 16g carbs · 5 min
Frozen Greek Yogurt and Berry Bark
Made with low-fat greek yogurt, frozen berries, honey. Ready in 5 min — 139 kcal, 14g protein, 16g carbs.
Recipe
Ingredients
- 125g low-fat Greek yogurt
- 50g frozen berries
- 1 tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Line a tray or shallow container with baking paper.
- Spread the low-fat Greek yogurt over the paper in an even layer about 1cm thick.
- Scatter frozen berries and honey over the top and press them in lightly.
- Freeze flat for at least 3-4 hours, until solid.
- Break into shards and serve straight from the freezer. Keep any leftovers frozen.
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 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 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| 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 — 1,800 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
1800 kcal - 140g protein, 185g carbs, 56g fat, 21g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (471 kcal, 40g protein, 30g carbs, 19g fat, 4g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (348 kcal, 33g protein, 46g carbs, 6g fat, 8g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (842 kcal, 53g protein, 93g carbs, 28g fat, 8g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (139 kcal, 14g protein, 16g carbs, 3g fat, 1g fibre per person)
Tuesday
1773 kcal - 132g protein, 171g carbs, 61g fat, 19g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (412 kcal, 35g protein, 26g carbs, 17g fat, 4g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (485 kcal, 35g protein, 59g carbs, 14g fat, 6g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (664 kcal, 48g protein, 66g carbs, 23g fat, 5g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (212 kcal, 14g protein, 20g carbs, 7g fat, 4g fibre per person)
Wednesday
1801 kcal - 134g protein, 192g carbs, 56g fat, 27g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (529 kcal, 45g protein, 35g carbs, 22g fat, 5g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (544 kcal, 28g protein, 76g carbs, 14g fat, 9g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (602 kcal, 49g protein, 66g carbs, 17g fat, 9g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (126 kcal, 12g protein, 15g carbs, 3g fat, 4g fibre per person)
Thursday
1799 kcal - 164g protein, 175g carbs, 51g fat, 26g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (542 kcal, 46g protein, 35g carbs, 22g fat, 5g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (405 kcal, 38g protein, 53g carbs, 8g fat, 8g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (754 kcal, 63g protein, 81g carbs, 21g fat, 13g fibre per person)
- Snack: Skyr High-Protein Yogurt (98 kcal, 17g protein, 6g carbs, 0g fat, 0g fibre per person)
Friday
1799 kcal - 147g protein, 197g carbs, 47g fat, 22g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (475 kcal, 40g protein, 30g carbs, 20g fat, 4g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (545 kcal, 39g protein, 66g carbs, 16g fat, 7g fibre per person)
- Dinner: Chicken Fajita Bowl with Brown Rice (648 kcal, 54g protein, 88g carbs, 8g fat, 9g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (131 kcal, 14g protein, 13g carbs, 3g fat, 2g fibre per person)
Saturday
1813 kcal - 122g protein, 222g carbs, 49g fat, 36g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (527 kcal, 27g protein, 73g carbs, 13g fat, 8g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (625 kcal, 52g protein, 87g carbs, 11g fat, 17g fibre per person)
- Snack: Sardines on Rye Crackers (275 kcal, 21g protein, 28g carbs, 8g fat, 6g fibre per person)
Sunday
1800 kcal - 160g protein, 201g carbs, 43g fat, 30g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (429 kcal, 25g protein, 39g carbs, 19g fat, 5g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (422 kcal, 40g protein, 55g carbs, 8g fat, 9g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (656 kcal, 67g protein, 76g carbs, 10g fat, 7g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (293 kcal, 28g protein, 31g carbs, 6g fat, 9g fibre per person)
Weekly shopping list
Protein
- Eggs 14
- Smoked salmon 525g
- Cod fillet 550g
- Chicken breast 600g
- Firm tofu 310g
- Lean sirloin steak 180g
- Silken tofu 290g
- King prawns 200g
- Turkey mince lean 190g
- Tinned sardines in spring water 85g
- Turkey breast slices 90g
Carbs & Grains
- Wholemeal bread 14 slices
- Brown rice 380g
- Wholewheat noodles 140g
- Wholemeal pasta 90g
- White potatoes 550g
Vegetables
- Sweet potato 850g
- Tinned tomatoes 2 x 400g tins (552g required)
- Onion 4
- Broccoli 330g
- Courgette 1
- Red pepper 1
- Edamame beans 200g
- Cherry tomatoes 1 x 300g pack (194g required)
- Cucumber 1 (96g required)
- Carrot 220g
- Celery 2 sticks
- Mixed peppers 190g
- Spinach 95g
Dairy & Eggs
- Coconut milk light 1 x 400ml tin (177ml required)
- Low-fat Greek yogurt 400g
- Light cream cheese 60g
- Skyr 160g
- Butter 10g
- Semi-skimmed milk 1 x 1L carton (162ml required)
Fruit
- berries 55g
- mixed berries 75g
Herbs & Spices
- Paprika 1.5 tbsp
- Garlic 16 cloves
- Ginger 1.75 tsp
- Basil, optional to taste
- Chilli flakes, optional to taste
- Dill 1 tsp
- Black pepper, optional to taste x2
- Parsley, optional to taste
Condiments & Oils
- Olive oil 4 tbsp
- Curry paste 30g
- Honey 1 tsp
- Soy sauce 5.5 tbsp
- Miso paste 2 tbsp
Extras
- Lemon juice 1.75 tbsp
- Lemon 3
- Rye 7 crackers
- Sesame seeds 2 tsp
- Fajita spice 2 tsp
- Smoked haddock fillet 200g
- Reduced-fat cheddar 35g
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 143g of protein per day across the week, based on the meals actually selected — well above 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 1,800 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 1,800 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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