Asda Budget-Smart High Protein Low Calorie Plan — 1,800 kcal
Free 7-day high protein low calorie meal plan for Asda. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Turmeric Scrambled Eggs on Rye Toast
Made with eggs, rye bread, turmeric. Ready in 8 min — 360 kcal, 26g protein.
Grilled Halloumi and Roasted Vegetable Salad
Made with halloumi, courgette, red pepper. Ready in 15 min — 480 kcal, 22g protein.
Chicken, Broccoli and Wholemeal Pasta Bake
Made with chicken breast, wholemeal pasta, broccoli. Ready in 35 min — 550 kcal, 50g protein.
Turkey Breast and Cream Cheese Roll-Up
Made with turkey breast slices, light cream cheese, cucumber slices. Ready in 3 min — 190 kcal, 22g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Eggs 3
- Chicken breast 200g
- Turkey breast slices 80g
- Lean beef strips 160g
- Green lentils 100g cooked
- Salmon fillet 180g
- King prawns 120g
Carbs & Grains
- Rye bread 2 slices
- Wholemeal pasta 90g dry
- Wholewheat noodles 90g dry
- Brown rice 80g dry
- Rolled oats 40g
Vegetables
- Black pepper pinch
- Baby spinach 30g
- Courgette 1
- Red pepper 1
- Broccoli 200g
- Cucumber slices 4
- Spinach 30g
- Sweet potato 200g
- Tinned tomatoes 400g
- Onion 1
- Romaine lettuce leaves 4
- Spring onion 2
- Peas 80g
- Cherry tomatoes 10
Dairy & Eggs
- Butter 5g
- Halloumi 100g
- Light cream cheese 30g
- Semi-skimmed milk 300ml
- Skyr 100g
- Coconut milk light 200ml
- Oat milk 200ml
- Peanut butter 1 tbsp
Extras & Condiments
- Turmeric 0.5 tsp
- Mixed leaves 60g
- Olive oil 1 tbsp
- Balsamic glaze 1 tsp
- Reduced-fat crème fraîche 80g
- Garlic 2 cloves
- Hummus 80g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Whey protein powder 30g
- Chilli powder 1 tsp
- Cumin 1 tsp
- Banana half
- Ginger 1 tsp
- Cauliflower 300g
- Garam masala 2 tsp
- Curry powder 2 tsp
- Chia seeds 1 tsp
- Lemon juice 1 tbsp
- Frozen stir-fry veg 200g
- Sea salt pinch
- Pomegranate seeds 30g
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.
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.