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 Low-Fuss Weekly 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 151g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalHigh Protein Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,806 kcal151g protein197g carbs46g fat32g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person155g protein · 196g carbs per person
Breakfast387 kcal · 29g protein · 48g carbs · 5 min
Cottage Cheese on Wholemeal Toast with Tomato
Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 387 kcal, 29g protein, 48g carbs.
Recipe
Ingredients
- 175g cottage cheese
- 2 slices of wholemeal bread
- 7 cherry tomatoes
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bread.
- Slice cherry tomatoes.
- Layer cottage cheese, cherry tomatoes and black pepper, to taste evenly.
Lunch451 kcal · 50g protein · 57g carbs · 12 min
Tuna and Sweetcorn Jacket Potato
Made with baking potato, tinned tuna in spring water, sweetcorn. Ready in 12 min — 451 kcal, 50g protein, 57g carbs.
Recipe
Ingredients
- 225g baking potato
- 1¼ standard tins of tuna, drained
- 70g sweetcorn
- 30g low-fat Greek yogurt
Allergens in this meal: Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Prick the baking potato with a fork, then bake until the skin is crisp and the middle is tender.
- Drain tuna. Mix with sweetcorn and low-fat Greek yogurt and season to taste.
- Split the baking potato, fluff the middle with a fork, spoon over the filling and serve hot.
Dinner820 kcal · 52g protein · 88g carbs · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 820 kcal, 52g protein, 88g carbs.
Recipe
Ingredients
- 225g firm tofu
- 90g rice noodles (dry weight)
- 100g beansprouts
- 3 spring onions
- 2¼ tbsp tamari
- lime juice, to taste
- 20g peanuts
Allergens in this meal: Peanuts, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add beansprouts and spring onions and cook until tender.
- Fold the cooked noodles through the pan, stir in tamari and lime juice, to taste, and heat through before serving with peanuts scattered over.
Snack141 kcal · 24g protein · 3g carbs · 8 min
Prawn Cocktail in Lettuce Cups
Made with king prawns, light mayo, lemon juice, optional to taste (excluded from nutrition estimate). Ready in 8 min — 141 kcal, 24g protein, 3g carbs.
Recipe
Ingredients
- 125g king prawns
- 1 tbsp light mayo
- lemon juice, to taste
- 4 romaine lettuce leaves
Allergens in this meal: Crustaceans, Eggs. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Separate, rinse and dry the romaine lettuce leaves, keeping them whole so they can hold the filling.
- Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque.
- Cool the king prawns slightly, then combine king prawns, light mayo and lemon juice to make the filling and season to taste.
- Spoon the filling into the lettuce leaves and serve immediately.
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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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 | Minimal (under 10 min/day) | Minimal-prep plans use more assembly meals, ready-to-eat staples and short cooking steps. |
Printable meal plan PDF
Asda Low-Fuss 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 macros and the weekly shopping list.
7-day meal plan
Monday
1799 kcal - 155g protein, 196g carbs, 47g fat, 22g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (387 kcal, 29g protein, 48g carbs, 9g fat, 7g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (451 kcal, 50g protein, 57g carbs, 3g fat, 5g fibre per person)
- Dinner: Tofu Pad Thai (820 kcal, 52g protein, 88g carbs, 30g fat, 9g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (141 kcal, 24g protein, 3g carbs, 5g fat, 1g fibre per person)
Tuesday
1816 kcal - 172g protein, 203g carbs, 37g fat, 24g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (393 kcal, 30g protein, 48g carbs, 10g fat, 7g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (500 kcal, 50g protein, 46g carbs, 15g fat, 3g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (817 kcal, 73g protein, 102g carbs, 12g fat, 14g fibre per person)
- Snack: Skyr High-Protein Yogurt (106 kcal, 19g protein, 7g carbs, 0g fat, 0g fibre per person)
Wednesday
1800 kcal - 149g protein, 202g carbs, 47g fat, 38g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (355 kcal, 27g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (403 kcal, 38g protein, 52g carbs, 8g fat, 8g fibre per person)
- Dinner: Lentil and Turkey Sausage Casserole (872 kcal, 64g protein, 98g carbs, 23g fat, 23g fibre per person)
- Snack: Cottage Cheese with Cucumber (170 kcal, 20g protein, 9g carbs, 7g fat, 1g fibre per person)
Thursday
1802 kcal - 164g protein, 197g carbs, 44g fat, 44g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (348 kcal, 26g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (523 kcal, 44g protein, 46g carbs, 20g fat, 12g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (788 kcal, 79g protein, 94g carbs, 12g fat, 24g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (143 kcal, 15g protein, 14g carbs, 3g fat, 2g fibre per person)
Friday
1832 kcal - 138g protein, 210g carbs, 50g fat, 38g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (306 kcal, 23g protein, 37g carbs, 8g fat, 5g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (454 kcal, 33g protein, 65g carbs, 10g fat, 9g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (815 kcal, 63g protein, 82g carbs, 24g fat, 19g fibre per person)
- Snack: Sardines on Rye Crackers (257 kcal, 19g protein, 26g carbs, 8g fat, 5g fibre per person)
Saturday
1793 kcal - 123g protein, 227g carbs, 43g fat, 37g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (335 kcal, 19g protein, 30g carbs, 15g fat, 4g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (592 kcal, 42g protein, 63g carbs, 17g fat, 4g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (587 kcal, 44g protein, 92g carbs, 7g fat, 24g fibre per person)
- Snack: Mini Protein Overnight Oats (279 kcal, 18g protein, 42g carbs, 4g fat, 5g fibre per person)
Sunday
1799 kcal - 159g protein, 147g carbs, 55g fat, 20g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (635 kcal, 51g protein, 76g carbs, 10g fat, 5g fibre per person)
- Dinner: Chicken Tikka with Cauliflower Rice and Raita (481 kcal, 60g protein, 28g carbs, 15g fat, 9g fibre per person)
- Snack: Light Mozzarella and Tomato (297 kcal, 26g protein, 9g carbs, 13g fat, 1g fibre per person)
Weekly shopping list
Protein
- Tinned tuna in spring water 330g
- Firm tofu 220g
- King prawns 130g
- Chicken tikka 170g
- Cod fillet 190g
- Turkey 4 sausages
- Red lentils 200g
- Pork tenderloin 180g
- Chicken thighs 220g
- Green lentils 100g
- Tinned sardines in spring water 80g
- Eggs 4
- Chicken breast 370g
- Quorn mince 180g
- Turkey mince lean 190g
- Beef tomato 1
Carbs & Grains
- Wholemeal bread 14 slices
- Baking potato 220g
- Rice noodles 90g
- Wholemeal 2 tortillas
- Wholemeal 1 pitta
- Wholemeal pasta 200g
- Brown rice 160g
- Rolled oats 35g
Vegetables
- Cherry tomatoes 3 x 300g packs (642g required)
- Spring onion 4
- Romaine lettuce 45g
- Lettuce 45g
- Cucumber 1 (259g required)
- Tinned tomatoes 5 x 400g tins (1739g required)
- Sweet potato 310g
- Onion 4
- Celery 2 stalks
- Parsnip 100g
- Carrot 100g
- Spinach 100g
- Courgette 1
- Red pepper 1
- Mixed peppers 140g
- peas 85g
Dairy & Eggs
- Cottage cheese 1.1kg
- Low-fat Greek yogurt 190g
- Mint yogurt sauce 35g
- Skyr 260g
- Butter 9g
- Semi-skimmed milk 1 x 1L carton (87ml required)
- Low-fat yogurt 85g
- Light mozzarella 110g
Fruit
- mixed berries 80g
- Banana 1
Herbs & Spices
- Black pepper, optional to taste x7
- Paprika 1.5 tbsp
- Mixed herbs 2.75 tsp
- Garlic 12 cloves
- Cinnamon 1 tsp
- Cumin 1 tsp
- Mint 1.25 tsp
- Basil, optional to taste
Condiments & Oils
- Tamari 2.25 tbsp
- Light mayo 16g
- Olive oil 2.25 tbsp
- Chicken stock 110ml
- Tikka paste 35g
Extras
- Sweetcorn 180g
- Beansprouts 110g
- Lime juice, optional to taste
- Peanuts 22g
- Lemon juice, optional to taste
- Reduced-fat cheddar 35g
- Lemon 1
- Lean lamb shoulder 180g
- Rye 4 crackers
- Cauliflower 320g
- Balsamic glaze 1.25 tsp
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
- Keep tinned tuna, mackerel or pre-cooked chicken on hand for a zero-prep protein top-up
- Add cottage cheese or a protein yogurt as a snack — no cooking, no extra washing up
- A ready-made protein shake covers a gap without adding a single extra step
🥦 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 151g 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 meals are filtered for near-zero active cooking time, not just for being quick recipes.
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 Minimal (under 10 min/day) and use ingredients available at Asda — no specialist equipment or advanced technique is needed.
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