Asda Desk Lunch Weekly High Protein Low Calorie Plan — 1,800 kcal

Free printable UK high protein low calorie meal plan for Asda: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAsda
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyLow (10–20 min/day)
Best forFat loss while preserving muscle mass
DietAll diets

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forFat loss while preserving muscle mass
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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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 Desk Lunch Weekly 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 calories, protein totals and the weekly shopping list.

Supermarket: AsdaCalories: ~1800 kcal/dayBudget: £30–40Diet: All diets

7-day meal plan

Monday

1800 kcal - 123g protein
  • Breakfast: Banana and Peanut Butter Porridge (523 kcal, 19g protein)
  • Lunch: Lean Beef Mince Lettuce Wraps (441 kcal, 42g protein)
  • Dinner: Baked Cod and Chickpea Stew (569 kcal, 53g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (267 kcal, 9g protein)

Tuesday

1800 kcal - 68g protein
  • Breakfast: Banana and Peanut Butter Porridge (540 kcal, 19g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (540 kcal, 22g protein)
  • Dinner: Chickpea and Sweet Potato Stew (504 kcal, 19g protein)
  • Snack: Carrot Sticks with Hummus (216 kcal, 8g protein)

Wednesday

1800 kcal - 127g protein
  • Breakfast: Banana and Peanut Butter Porridge (445 kcal, 16g protein)
  • Lunch: Sardine and Wholemeal Pasta Salad (455 kcal, 32g protein)
  • Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (613 kcal, 51g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (287 kcal, 28g protein)

Thursday

1800 kcal - 128g protein
  • Breakfast: Banana and Peanut Butter Porridge (523 kcal, 19g protein)
  • Lunch: Green Lentil and Halloumi Bowl (569 kcal, 35g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (534 kcal, 39g protein)
  • Snack: Sliced Cooked Chicken Breast (174 kcal, 35g protein)

Friday

1800 kcal - 124g protein
  • Breakfast: Banana and Peanut Butter Porridge (509 kcal, 18g protein)
  • Lunch: Tuna and Edamame Brown Rice Bowl (532 kcal, 45g protein)
  • Dinner: Chicken Tagine with Wholemeal Couscous (600 kcal, 52g protein)
  • Snack: Tzatziki with Vegetable Dippers (159 kcal, 9g protein)

Saturday

1800 kcal - 83g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (434 kcal, 12g protein)
  • Lunch: Grilled Chicken Caesar Wrap (533 kcal, 42g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (522 kcal, 20g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (311 kcal, 9g protein)

Sunday

1800 kcal - 128g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (459 kcal, 13g protein)
  • Lunch: Chicken and Sweet Potato Meal Prep Bowl (588 kcal, 54g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (541 kcal, 33g protein)
  • Snack: Turkey Breast Slices with Rye Crackers (212 kcal, 28g protein)

Weekly shopping list

Protein

  • Lean beef mince 210g
  • Cod fillet 230g
  • Tinned chickpeas 230g
  • Tinned sardines 120g
  • Green lentils 115g cooked
  • Quorn mince 230g
  • Chicken breast 140g cooked
  • Tinned tuna in spring water 165g
  • Chicken thighs 250g
  • Chicken breast 165g
  • Firm tofu 235g
  • Turkey breast slices 95g

Carbs & Grains

  • Rolled oats 105g
  • Brown rice 95g dry
  • Wholemeal pasta 80g dry
  • Low-sugar granola 30g
  • Wholemeal tortilla 1
  • Rice cakes 2

Vegetables

  • Romaine lettuce leaves 5
  • Spring onion 2
  • Tinned tomatoes 460g
  • Onion 1
  • Baby spinach 120g
  • Sweet potato 300g
  • Spinach 120g
  • Carrot 2
  • Cherry tomatoes 10
  • Courgette 1
  • Red pepper 1
  • Cucumber 70g
  • Edamame beans 90g
  • Cucumber quarter grated
  • Celery sticks 2
  • Romaine lettuce 65g
  • Mushrooms 220g
  • Frozen peas 110g

Dairy & Eggs

  • Oat milk 350ml
  • Peanut butter 1.25 tbsp
  • Low-fat Greek yogurt 150g
  • Halloumi 95g
  • Tinned coconut milk light 235ml

Extras & Condiments

  • Banana 1
  • Soy sauce 1.25 tbsp
  • Garlic 2 cloves
  • Ginger 1.25 tsp
  • Paprika 1.25 tsp
  • Parsley fresh
  • Pumpkin seeds 35g
  • Dark chocolate chips 15g
  • Curry powder 2.5 tsp
  • Cumin 1.25 tsp
  • Hummus 70g
  • Lemon juice 1 tbsp
  • Lean sirloin steak 220g
  • Olive oil 1 tbsp
  • Honey 1 tsp
  • Pomegranate seeds 35g
  • Lemon dressing 15g
  • Mixed herbs 1.25 tsp
  • Sesame oil 1.25 tsp
  • Wholemeal couscous 90g dry
  • Ras el hanout 2.25 tsp
  • Lemon 1
  • Garlic clove half
  • Dill 1.25 tsp
  • Medjool dates 2
  • Hemp seeds 1 tbsp
  • Light Caesar dressing 20g
  • Parmesan 10g
  • Vegetable stock 675ml
  • Garlic powder 1.25 tsp
  • Mixed frozen veg 235g
  • Curry paste 35g
  • Rye crackers 5
  • Mustard 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal123g protein
Breakfast523 kcal · 19g protein · 7 min

Banana and Peanut Butter Porridge

Made with rolled oats, oat milk, banana. Ready in 7 min — 523 kcal, 19g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 105g, Oat milk 350ml, Banana 1, Peanut butter 1.25 tbsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch441 kcal · 42g protein · 15 min

Lean Beef Mince Lettuce Wraps

Made with lean beef mince, romaine lettuce leaves, spring onion. Ready in 15 min — 441 kcal, 42g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Lean beef mince 210g, Romaine lettuce leaves 5, Spring onion 2, Soy sauce 1.25 tbsp, Garlic 2 cloves, Ginger 1.25 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Dinner569 kcal · 53g protein · 25 min

Baked Cod and Chickpea Stew

Made with cod fillet, tinned chickpeas, tinned tomatoes. Ready in 25 min — 569 kcal, 53g protein.

Recipe
  1. Prep the listed ingredients: Cod fillet 230g, Tinned chickpeas 230g, Tinned tomatoes 460g, Onion 1, Garlic 3 cloves, Paprika 1.25 tsp, Parsley fresh.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack267 kcal · 9g protein · 1 min

Pumpkin Seeds with Dark Chocolate Chips

Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 267 kcal, 9g protein.

Recipe
  1. Lay out the ingredients: Pumpkin seeds 35g, Dark chocolate chips 15g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Asda.

Protein

  • Lean beef mince 210g
  • Cod fillet 230g
  • Tinned chickpeas 230g
  • Tinned sardines 120g
  • Green lentils 115g cooked
  • Quorn mince 230g
  • Chicken breast 140g cooked
  • Tinned tuna in spring water 165g
  • Chicken thighs 250g
  • Chicken breast 165g
  • Firm tofu 235g
  • Turkey breast slices 95g

Carbs & Grains

  • Rolled oats 105g
  • Brown rice 95g dry
  • Wholemeal pasta 80g dry
  • Low-sugar granola 30g
  • Wholemeal tortilla 1
  • Rice cakes 2

Vegetables

  • Romaine lettuce leaves 5
  • Spring onion 2
  • Tinned tomatoes 460g
  • Onion 1
  • Baby spinach 120g
  • Sweet potato 300g
  • Spinach 120g
  • Carrot 2
  • Cherry tomatoes 10
  • Courgette 1
  • Red pepper 1
  • Cucumber 70g
  • Edamame beans 90g
  • Cucumber quarter grated
  • Celery sticks 2
  • Romaine lettuce 65g
  • Mushrooms 220g
  • Frozen peas 110g

Dairy & Eggs

  • Oat milk 350ml
  • Peanut butter 1.25 tbsp
  • Low-fat Greek yogurt 150g
  • Halloumi 95g
  • Tinned coconut milk light 235ml

Extras & Condiments

  • Banana 1
  • Soy sauce 1.25 tbsp
  • Garlic 2 cloves
  • Ginger 1.25 tsp
  • Paprika 1.25 tsp
  • Parsley fresh
  • Pumpkin seeds 35g
  • Dark chocolate chips 15g
  • Curry powder 2.5 tsp
  • Cumin 1.25 tsp
  • Hummus 70g
  • Lemon juice 1 tbsp
  • Lean sirloin steak 220g
  • Olive oil 1 tbsp
  • Honey 1 tsp
  • Pomegranate seeds 35g
  • Lemon dressing 15g
  • Mixed herbs 1.25 tsp
  • Sesame oil 1.25 tsp
  • Wholemeal couscous 90g dry
  • Ras el hanout 2.25 tsp
  • Lemon 1
  • Garlic clove half
  • Dill 1.25 tsp
  • Medjool dates 2
  • Hemp seeds 1 tbsp
  • Light Caesar dressing 20g
  • Parmesan 10g
  • Vegetable stock 675ml
  • Garlic powder 1.25 tsp
  • Mixed frozen veg 235g
  • Curry paste 35g
  • Rye crackers 5
  • Mustard 1.25 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

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.

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