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 High Protein Variety Plan — 1,800 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,800 kcal/day and averages 148g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals deliberately rotate protein sources and formats across the week — this plan avoids repeating the same protein twice in one day so the week does not feel monotonous.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalHigh Protein Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,800 kcal148g protein187g carbs48g fat30g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1827 kcal per person143g protein · 134g carbs per person
Breakfast198 kcal · 27g protein · 17g carbs · 10 min
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion. Ready in 10 min — 198 kcal, 27g protein, 17g carbs.
Recipe
Ingredients
- 7 egg whites
- ¾ pepper
- ½ onion
- olive oil spray, as needed
- 1¼ tsp mixed herbs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and onion, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with mixed herbs.
Lunch585 kcal · 41g protein · 58g carbs · 12 min
Smoked Salmon and Quinoa Salad
Made with smoked salmon, quinoa, cucumber. Ready in 12 min — 585 kcal, 41g protein, 58g carbs.
Recipe
Ingredients
- 125g smoked salmon
- 90g quinoa (dry weight)
- ½ cucumber
- 1¼ tsp dill
- lemon juice, to taste
- 2 generous handfuls mixed leaves (about 70g)
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Cook the quinoa according to its packet instructions, then drain and cool slightly.
- Rinse mixed leaves, then slice or chop cucumber.
- Arrange smoked salmon, quinoa (dry weight), cucumber, dill, lemon juice, to taste and mixed leaves in a bowl.
Dinner720 kcal · 47g protein · 48g carbs · 12 min
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 720 kcal, 47g protein, 48g carbs.
Recipe
Ingredients
- 4 eggs
- 70g reduced-fat feta
- 2 generous handfuls spinach (about 70g)
- 9 cherry tomatoes
- 1¼ tsp olive oil
- 1¼ tsp mixed herbs
- 1 wholemeal roll
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
- Slice or chop spinach and cherry tomatoes, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with reduced-fat feta, olive oil, mixed herbs and wholemeal roll.
Snack324 kcal · 28g protein · 11g carbs · 5 min
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves, optional to taste (excluded from nutrition estimate). Ready in 5 min — 324 kcal, 28g protein, 11g carbs.
Recipe
Ingredients
- 125g light mozzarella
- 1 beef tomato
- basil leaves, to taste
- 1¼ tsp balsamic glaze
Allergens in this meal: Milk, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion light mozzarella, beef tomato and basil leaves, to taste as needed.
- Combine light mozzarella, beef tomato and basil leaves, to taste in a bowl or lidded container, adding balsamic glaze just before eating.
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
Tins & Jars
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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 | Higher variety | High-variety plans trade extra decisions for less repetition. |
Printable meal plan PDF
Asda High Protein Variety 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
1827 kcal - 143g protein, 134g carbs, 67g fat, 27g fibre- Breakfast: Egg White Omelette with Peppers (198 kcal, 27g protein, 17g carbs, 1g fat, 6g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (585 kcal, 41g protein, 58g carbs, 15g fat, 10g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (720 kcal, 47g protein, 48g carbs, 37g fat, 9g fibre per person)
- Snack: Light Mozzarella and Tomato (324 kcal, 28g protein, 11g carbs, 14g fat, 2g fibre per person)
Tuesday
1805 kcal - 161g protein, 199g carbs, 42g fat, 38g fibre- Breakfast: Egg White Omelette with Peppers (231 kcal, 30g protein, 21g carbs, 1g fat, 7g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (466 kcal, 36g protein, 42g carbs, 20g fat, 8g fibre per person)
- Dinner: Chicken Fajita Bowl with Brown Rice (881 kcal, 74g protein, 119g carbs, 11g fat, 13g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (227 kcal, 21g protein, 17g carbs, 10g fat, 10g fibre per person)
Wednesday
1793 kcal - 156g protein, 221g carbs, 28g fat, 41g fibre- Breakfast: Egg White Omelette with Peppers (216 kcal, 30g protein, 18g carbs, 1g fat, 6g fibre per person)
- Lunch: Chicken and Orzo Soup (674 kcal, 60g protein, 91g carbs, 7g fat, 10g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (625 kcal, 40g protein, 73g carbs, 17g fat, 17g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (278 kcal, 26g protein, 39g carbs, 3g fat, 8g fibre per person)
Thursday
1800 kcal - 167g protein, 216g carbs, 34g fat, 37g fibre- Breakfast: Egg White Omelette with Peppers (203 kcal, 28g protein, 17g carbs, 1g fat, 6g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (529 kcal, 53g protein, 56g carbs, 12g fat, 8g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (770 kcal, 64g protein, 108g carbs, 13g fat, 20g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (298 kcal, 22g protein, 35g carbs, 8g fat, 3g fibre per person)
Friday
1802 kcal - 126g protein, 202g carbs, 51g fat, 18g fibre- Breakfast: Egg White Omelette with Peppers (173 kcal, 23g protein, 15g carbs, 1g fat, 5g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (567 kcal, 31g protein, 70g carbs, 17g fat, 4g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (911 kcal, 57g protein, 100g carbs, 30g fat, 8g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (151 kcal, 15g protein, 17g carbs, 3g fat, 1g fibre per person)
Saturday
1799 kcal - 161g protein, 164g carbs, 53g fat, 24g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (549 kcal, 31g protein, 52g carbs, 24g fat, 7g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (617 kcal, 51g protein, 57g carbs, 18g fat, 8g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (440 kcal, 43g protein, 55g carbs, 7g fat, 9g fibre per person)
- Snack: Sliced Cooked Chicken Breast (193 kcal, 36g protein, 0g carbs, 4g fat, 0g fibre per person)
Sunday
1772 kcal - 125g protein, 171g carbs, 64g fat, 28g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (527 kcal, 29g protein, 52g carbs, 23g fat, 7g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (376 kcal, 25g protein, 23g carbs, 21g fat, 7g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (697 kcal, 55g protein, 83g carbs, 13g fat, 7g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (172 kcal, 16g protein, 13g carbs, 7g fat, 7g fibre per person)
Weekly shopping list
Protein
- Egg whites 1.15kg
- Smoked salmon 120g
- Eggs 15
- Beef tomato 2
- Turkey breast slices 230g
- Chicken breast 1.15kg
- Turkey mince lean 240g
- Tinned mackerel in brine 120g
- Cod fillet 200g
- Lean beef strips 190g
Carbs & Grains
- Quinoa 90g
- Wholemeal 2 rolls
- Wholemeal 2 tortillas
- Brown rice 350g
- Orzo pasta 75g
- Wholemeal bread 3 slices
- Low-sugar granola 35g
- Rye bread 4 slices
- Wholemeal pasta 80g
- New potatoes 250g
Vegetables
- Mixed peppers 850g
- Onion 8
- Cucumber 1 (300g required)
- Mixed leaves 130g
- Spinach 190g
- Cherry tomatoes 1 x 300g pack (285g required)
- Avocado 1
- Baby spinach 170g
- edamame beans 330g
- Carrot 2
- Celery 3 stalks
- Sweet potato 525g
- Tinned tomatoes 2 x 400g tins (656g required)
- Red onion 1
- Green beans 150g
- Courgette 1
- Red pepper 1
Dairy & Eggs
- Reduced-fat feta 70g
- Light mozzarella 120g
- Low-fat Greek yogurt 360g
- Coconut milk light 1 x 400ml tin (193ml required)
- Butter 10g
- Parmesan 10g
Fruit
- berries 60g
Herbs & Spices
- Mixed herbs 2.5 tbsp
- Dill 1.25 tsp
- Basil, optional to taste
- Parsley, optional to taste x2
- Garlic powder 1.25 tsp
- Garlic 9 cloves
- Paprika 1.25 tsp
- Turmeric 1 tsp
- Black pepper, optional to taste x2
- Ginger 1 tsp
Condiments & Oils
- Olive oil spray, optional light coating x5
- Olive oil 1.5 tbsp
- Mustard 2.5 tsp
- Chicken stock 750ml
- Honey 2.25 tsp
- Lemon dressing 14g
- Curry paste 30g
- Green pesto 24g
- Soy sauce 2 tbsp
Tins & Jars
- Reduced-sugar baked beans 250g
Extras
- Lemon juice, optional to taste
- Balsamic glaze 1.25 tsp
- Fajita spice 2.5 tsp
- Sea salt, optional to taste x2
- Rye 5 crackers
- Lemon 1
- stir-fry veg 190g
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
- Rotate in a protein you have not used yet that week (turkey, tofu, prawns) rather than repeating the same one
- Add a handful of nuts or seeds to a salad or bowl for a different protein source and texture
- Swap one dairy-based snack for a plant-based one (edamame, hummus) to keep variety going
🥦 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 148g 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 the meal rotation actively avoids repeating the same protein twice in one day.
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 Higher variety and use ingredients available at Asda — no specialist equipment or advanced technique is needed.
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