Asda Low-Fuss 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 difficultyMinimal (under 10 min/day)
Best forFat loss while preserving muscle mass
DietAll diets

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forFat loss while preserving muscle mass
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleMinimal (under 10 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

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 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 calories, protein totals and the weekly shopping list.

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

7-day meal plan

Monday

1800 kcal - 110g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (439 kcal, 32g protein)
  • Lunch: Lean Beef Stir-Fry with Brown Rice (619 kcal, 50g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (484 kcal, 20g protein)
  • Snack: Almonds and Dried Cranberries (258 kcal, 8g protein)

Tuesday

1800 kcal - 137g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (462 kcal, 33g protein)
  • Lunch: Miso Tofu and Edamame Bowl (497 kcal, 33g protein)
  • Dinner: Chicken Tikka with Cauliflower Rice and Raita (569 kcal, 62g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (272 kcal, 9g protein)

Wednesday

1800 kcal - 100g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (491 kcal, 35g protein)
  • Lunch: Edamame and Soba Noodle Salad (529 kcal, 28g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (554 kcal, 28g protein)
  • Snack: Carrot Sticks with Hummus (226 kcal, 9g protein)

Thursday

1800 kcal - 132g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (444 kcal, 32g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (490 kcal, 27g protein)
  • Dinner: Thai-Style Prawn and Noodle Stir-Fry (536 kcal, 41g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (330 kcal, 32g protein)

Friday

1800 kcal - 158g protein
  • Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (491 kcal, 35g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (516 kcal, 30g protein)
  • Dinner: Turkey Mince and Sweet Potato Bake (604 kcal, 55g protein)
  • Snack: Sliced Cooked Chicken Breast (189 kcal, 38g protein)

Saturday

1800 kcal - 117g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (477 kcal, 16g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (476 kcal, 32g protein)
  • Dinner: Pork Tenderloin with Apple and Sweet Potato (662 kcal, 58g protein)
  • Snack: Tzatziki with Vegetable Dippers (185 kcal, 11g protein)

Sunday

1800 kcal - 108g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (386 kcal, 13g protein)
  • Lunch: Baked Salmon and Quinoa Power Bowl (557 kcal, 45g protein)
  • Dinner: Tuna and Sweetcorn Pasta Bake (557 kcal, 41g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (300 kcal, 9g protein)

Weekly shopping list

Protein

  • Smoked salmon 90g
  • Lean beef strips 205g
  • Tinned chickpeas 450g
  • Silken tofu 180g
  • Chicken breast 235g
  • Green lentils tinned 250g
  • Eggs 2 soft-boiled
  • King prawns 230g
  • Firm tofu 225g
  • Turkey mince lean 250g
  • Chicken breast 150g cooked
  • Eggs 4
  • Pork tenderloin 260g
  • Salmon fillet 160g
  • Tinned tuna in spring water 155g

Carbs & Grains

  • Brown rice 90g dry
  • Soba noodles 100g dry
  • Wholewheat noodles 105g dry
  • Low-sugar granola 35g
  • Wholemeal pasta 105g dry
  • Rice cakes 2

Vegetables

  • Cucumber 5 slices
  • Baby spinach 170g
  • Tinned tomatoes 225g
  • Onion 1
  • Edamame beans 120g
  • Cucumber 3/4
  • Red pepper 1
  • Mushrooms 250g
  • Carrot 3
  • Sweet potato mash 310g
  • Avocado half
  • Cherry tomatoes 7
  • Broccoli 125g
  • Sweet potato 310g
  • Spinach 125g
  • Courgette 1
  • Onion 3/4
  • Cucumber quarter grated
  • Celery sticks 3
  • Sweetcorn 105g

Dairy & Eggs

  • Light cream cheese 45g
  • Coconut milk light 225ml
  • Low-fat yogurt 95g
  • Low-fat Greek yogurt 170g
  • Peanut butter 1 tbsp

Extras & Condiments

  • Wholemeal bagel 1
  • Lemon juice 1.25 tsp
  • Frozen stir-fry veg 170g
  • Soy sauce 2.25 tbsp
  • Sesame oil 1.25 tsp
  • Curry paste 35g
  • Almonds 30g
  • Dried cranberries 25g
  • Miso paste 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Tikka paste 35g
  • Cauliflower 360g
  • Mint 1.25 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Ginger 1.25 tsp
  • Vegetable stock 250ml
  • Hummus 75g
  • Mixed leaves 70g
  • Tahini dressing 25g
  • Pak choi 170g
  • Sweet chilli sauce 25g
  • Lime juice
  • Honey 1.25 tsp
  • Garlic 3 cloves
  • Paprika 1.25 tsp
  • Quinoa 80g
  • Mango chunks 105g
  • Cinnamon 0.75 tsp
  • Maple syrup 1.25 tsp
  • Olive oil 1.25 tsp
  • Apple 1
  • Rosemary 1.25 tsp
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Quinoa 85g dry
  • Lemon dressing 15g
  • Cheddar reduced-fat 30g
  • Banana 1

Your 7-Day Meal Plan

Monday

1800 kcal110g protein
Breakfast439 kcal · 32g protein · 5 min

Smoked Salmon and Cream Cheese Wholemeal Bagel

Made with wholemeal bagel, light cream cheese, smoked salmon. Ready in 5 min — 439 kcal, 32g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Wholemeal bagel 1, Light cream cheese 45g, Smoked salmon 90g, Cucumber 5 slices, Lemon juice 1.25 tsp.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch619 kcal · 50g protein · 20 min

Lean Beef Stir-Fry with Brown Rice

Made with lean beef strips, brown rice, frozen stir-fry veg. Ready in 20 min — 619 kcal, 50g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Lean beef strips 205g, Brown rice 90g dry, Frozen stir-fry veg 170g, Soy sauce 2.25 tbsp, Sesame oil 1.25 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner484 kcal · 20g protein · 25 min

Chickpea and Spinach Coconut Curry

Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 484 kcal, 20g protein.

Recipe
  1. Prep the listed ingredients: Tinned chickpeas 450g, Baby spinach 170g, Coconut milk light 225ml, Tinned tomatoes 225g, Onion 1, Curry paste 35g, Brown rice 90g dry.
  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.
Snack258 kcal · 8g protein · 1 min

Almonds and Dried Cranberries

Made with almonds, dried cranberries. Ready in 1 min — 258 kcal, 8g protein.

Recipe
  1. Lay out the ingredients: Almonds 30g, Dried cranberries 25g.
  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

  • Smoked salmon 90g
  • Lean beef strips 205g
  • Tinned chickpeas 450g
  • Silken tofu 180g
  • Chicken breast 235g
  • Green lentils tinned 250g
  • Eggs 2 soft-boiled
  • King prawns 230g
  • Firm tofu 225g
  • Turkey mince lean 250g
  • Chicken breast 150g cooked
  • Eggs 4
  • Pork tenderloin 260g
  • Salmon fillet 160g
  • Tinned tuna in spring water 155g

Carbs & Grains

  • Brown rice 90g dry
  • Soba noodles 100g dry
  • Wholewheat noodles 105g dry
  • Low-sugar granola 35g
  • Wholemeal pasta 105g dry
  • Rice cakes 2

Vegetables

  • Cucumber 5 slices
  • Baby spinach 170g
  • Tinned tomatoes 225g
  • Onion 1
  • Edamame beans 120g
  • Cucumber 3/4
  • Red pepper 1
  • Mushrooms 250g
  • Carrot 3
  • Sweet potato mash 310g
  • Avocado half
  • Cherry tomatoes 7
  • Broccoli 125g
  • Sweet potato 310g
  • Spinach 125g
  • Courgette 1
  • Onion 3/4
  • Cucumber quarter grated
  • Celery sticks 3
  • Sweetcorn 105g

Dairy & Eggs

  • Light cream cheese 45g
  • Coconut milk light 225ml
  • Low-fat yogurt 95g
  • Low-fat Greek yogurt 170g
  • Peanut butter 1 tbsp

Extras & Condiments

  • Wholemeal bagel 1
  • Lemon juice 1.25 tsp
  • Frozen stir-fry veg 170g
  • Soy sauce 2.25 tbsp
  • Sesame oil 1.25 tsp
  • Curry paste 35g
  • Almonds 30g
  • Dried cranberries 25g
  • Miso paste 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Tikka paste 35g
  • Cauliflower 360g
  • Mint 1.25 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Ginger 1.25 tsp
  • Vegetable stock 250ml
  • Hummus 75g
  • Mixed leaves 70g
  • Tahini dressing 25g
  • Pak choi 170g
  • Sweet chilli sauce 25g
  • Lime juice
  • Honey 1.25 tsp
  • Garlic 3 cloves
  • Paprika 1.25 tsp
  • Quinoa 80g
  • Mango chunks 105g
  • Cinnamon 0.75 tsp
  • Maple syrup 1.25 tsp
  • Olive oil 1.25 tsp
  • Apple 1
  • Rosemary 1.25 tsp
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Quinoa 85g dry
  • Lemon dressing 15g
  • Cheddar reduced-fat 30g
  • Banana 1

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?

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.

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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