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 Budget-Smart 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 147g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Every meal already carries at least one lower-calorie swap — egg whites instead of whole eggs, cauliflower rice, extra lean protein instead of extra carbs — to keep calories down without cutting protein.
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 kcal147g protein175g carbs56g fat26g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person136g protein · 171g carbs per person
Breakfast430 kcal · 28g protein · 32g carbs · 10 min
Scrambled Eggs on Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 430 kcal, 28g protein, 32g carbs.
Recipe
Ingredients
- 3 eggs
- 2 slices of wholemeal bread
- 4g butter
- 1 tbsp plus 2 tsp semi-skimmed milk
Allergens in this meal: Cereals containing gluten, Eggs, Milk. 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.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and butter and semi-skimmed milk.
Lunch404 kcal · 41g protein · 43g carbs · 25 min
Chicken and Sweet Potato Meal Prep Bowl
Made with chicken breast, sweet potato, baby spinach. Ready in 25 min — 404 kcal, 41g protein, 43g carbs.
Recipe
Ingredients
- 150g chicken breast
- 1 medium sweet potato
- 2 generous handfuls baby spinach (about 50g)
- 1 tsp olive oil
- 1 tsp garlic powder
Method
- Cut the medium sweet potato into even chunks and boil in lightly salted water until tender, then drain and cool slightly.
- Cook the chicken breast in a non-stick pan over medium heat until cooked through. Rest briefly before slicing if needed. Add garlic powder for the final minute and cook until fragrant.
- Rinse and dry baby spinach.
- Arrange chicken breast, medium sweet potato and baby spinach in a bowl and finish with olive oil.
Dinner736 kcal · 52g protein · 74g carbs · 20 min
Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg
Made with lean sirloin steak, brown rice, courgette. Ready in 20 min — 736 kcal, 52g protein, 74g carbs.
Recipe
Ingredients
- 200g lean sirloin steak
- 80g brown rice (dry weight)
- 1 courgette
- 1 red pepper
- 1 tbsp olive oil
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the lean sirloin steak in a non-stick pan over medium heat until cooked through. Meanwhile roast courgette and red pepper at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Fold the cooked rice through the pan, stir in olive oil, and heat through before serving.
Snack231 kcal · 15g protein · 22g carbs · 5 min
Smoked Salmon with Cream Cheese Crackers
Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 231 kcal, 15g protein, 22g carbs.
Recipe
Ingredients
- 50g smoked salmon
- 30g light cream cheese
- 3 rye crackers
Allergens in this meal: Cereals containing gluten, Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rye crackers with smoked salmon and light cream cheese and serve.
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.
0 of 74 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
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 1,800 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 Budget-Smart 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
1801 kcal - 136g protein, 171g carbs, 64g fat, 20g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (430 kcal, 28g protein, 32g carbs, 21g fat, 4g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (404 kcal, 41g protein, 43g carbs, 9g fat, 6g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (736 kcal, 52g protein, 74g carbs, 26g fat, 6g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (231 kcal, 15g protein, 22g carbs, 8g fat, 4g fibre per person)
Tuesday
1811 kcal - 134g protein, 194g carbs, 54g fat, 34g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (527 kcal, 33g protein, 41g carbs, 25g fat, 5g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (495 kcal, 43g protein, 56g carbs, 12g fat, 8g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (553 kcal, 36g protein, 64g carbs, 15g fat, 14g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (236 kcal, 22g protein, 33g carbs, 2g fat, 7g fibre per person)
Wednesday
1800 kcal - 141g protein, 169g carbs, 55g fat, 20g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (409 kcal, 26g protein, 32g carbs, 19g fat, 4g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (523 kcal, 42g protein, 63g carbs, 8g fat, 4g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (626 kcal, 52g protein, 67g carbs, 17g fat, 11g fibre per person)
- Snack: Light Mozzarella and Tomato (242 kcal, 21g protein, 7g carbs, 11g fat, 1g fibre per person)
Thursday
1800 kcal - 141g protein, 149g carbs, 68g fat, 23g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (438 kcal, 28g protein, 32g carbs, 21g fat, 4g fibre per person)
- Lunch: Lean Beef Stir-Fry with Brown Rice (617 kcal, 47g protein, 67g carbs, 16g fat, 5g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (593 kcal, 49g protein, 42g carbs, 25g fat, 13g fibre per person)
- Snack: Cottage Cheese with Cucumber (152 kcal, 17g protein, 8g carbs, 6g fat, 1g fibre per person)
Friday
1801 kcal - 132g protein, 189g carbs, 58g fat, 27g fibre- Breakfast: Scrambled Eggs on Wholemeal Toast (438 kcal, 28g protein, 32g carbs, 21g fat, 4g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (455 kcal, 23g protein, 71g carbs, 11g fat, 11g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (766 kcal, 67g protein, 70g carbs, 23g fat, 11g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (142 kcal, 14g protein, 16g carbs, 3g fat, 1g fibre per person)
Saturday
1805 kcal - 184g protein, 163g carbs, 51g fat, 28g fibre- Breakfast: Light Full English Breakfast (521 kcal, 46g protein, 33g carbs, 23g fat, 8g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (303 kcal, 43g protein, 8g carbs, 8g fat, 2g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (841 kcal, 71g protein, 119g carbs, 15g fat, 17g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (140 kcal, 24g protein, 3g carbs, 5g fat, 1g fibre per person)
Sunday
1769 kcal - 160g protein, 191g carbs, 43g fat, 31g fibre- Breakfast: Light Full English Breakfast (484 kcal, 42g protein, 33g carbs, 20g fat, 8g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (485 kcal, 49g protein, 51g carbs, 11g fat, 7g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (473 kcal, 47g protein, 59g carbs, 7g fat, 10g fibre per person)
- Snack: Mini Protein Overnight Oats (327 kcal, 22g protein, 48g carbs, 5g fat, 6g fibre per person)
Weekly shopping list
Protein
- Eggs 21
- Chicken breast 725g
- Lean sirloin steak 200g
- Smoked salmon 55g
- Lean beef strips 340g
- Turkey breast slices 85g
- Turkey mince lean 160g
- Beef tomato 1
- Lean lamb mince 190g
- Back bacon 5 rashers
- Lean beef mince 200g
- Chicken thighs 240g
- Tinned chickpeas 110g
- King prawns 130g
- Cod fillet 220g
Carbs & Grains
- Wholemeal bread 14 slices
- Brown rice 230g
- White potatoes 220g
- Soba noodles 75g
- Wholemeal pasta 85g
- Wholemeal couscous 85g
- New potatoes 270g
- Rolled oats 45g
Vegetables
- Sweet potato 625g
- Baby spinach 120g
- Courgette 1
- Red pepper 2
- Mixed leaves 85g
- Red onion 1
- peas 150g
- Carrot 130g
- Broccoli 320g
- Onion 2
- Cucumber 1 (300g required)
- Edamame beans 95g
- Mushrooms 170g
- Romaine lettuce 85g
- Spring onion 3
- Tinned tomatoes 1 x 400g tin (213g required)
- Green beans 160g
Dairy & Eggs
- Butter 23g
- Semi-skimmed milk 1 x 1L carton (244ml required)
- Light cream cheese 30g
- Light mozzarella 90g
- Cottage cheese 140g
- Reduced-fat crème fraîche 75g
- Low-fat Greek yogurt 140g
- Skyr 110g
Fruit
- berries 55g
- Banana 1
Herbs & Spices
- Garlic powder 2 tsp
- Garlic 11 cloves
- Basil, optional to taste
- Ginger 1 tbsp
- Garam masala 2 tsp
- Parsley, optional to taste
Condiments & Oils
- Olive oil 2.75 tbsp
- Balsamic dressing 16g
- Mustard 1.25 tsp
- Chicken stock 90ml
- Soy sauce 4 tbsp
- Sesame oil 2 tsp
- Honey 1 tsp
- Olive oil spray, optional light coating x2
- Light mayo 16g
Tins & Jars
- Reduced-sugar baked beans 430g
Extras
- Rye 7 crackers
- Balsamic glaze 1 tsp
- stir-fry veg 140g
- Cauliflower 280g
- Reduced-fat cheddar 30g
- Ras el hanout 2.25 tsp
- Lemon 2
- Lemon juice, optional to taste
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
- Use 0% fat Greek yogurt or quark in place of standard yogurt for more protein at a similar calorie cost
- Add a hard-boiled egg or egg white as an afternoon snack instead of a higher-calorie option
- Swap a carb side for extra lean protein when a meal feels short on fullness
🥦 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 147g 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 each meal already has a lower-calorie substitution built in, rather than leaving that to you.
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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