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 Batch-Friendly 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 - 102g protein
Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (416 kcal, 9g protein)
Lunch: Cannellini Bean and Tomato Soup (430 kcal, 21g protein)
Dinner: Tuna and Sweetcorn Pasta Bake (699 kcal, 51g protein)
Snack: Light Mozzarella and Tomato (255 kcal, 21g protein)
Tuesday
1800 kcal - 131g protein
Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (413 kcal, 9g protein)
Lunch: Tiger Prawn and Mango Salad (453 kcal, 37g protein)
Cook the protein and firmer vegetables in a pan for 5-8 minutes.
Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner699 kcal · 51g protein · 30 min
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn. Ready in 30 min — 699 kcal, 51g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
Meanwhile, prepare the remaining ingredients: Tinned tuna in spring water 195g, Wholemeal pasta 135g dry, Sweetcorn 135g, Tinned tomatoes 270g, Cheddar reduced-fat 40g.
Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack255 kcal · 21g protein · 5 min
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves. Ready in 5 min — 255 kcal, 21g protein.
Recipe
Lay out the ingredients: Light mozzarella 135g, Beef tomato 1, Basil leaves, Balsamic glaze 1.25 tsp.
Drain, slice, or portion anything that needs preparing.
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
Tinned tuna in spring water 195g
Beef tomato 1
King prawns 200g
Pork loin 270g
Smoked salmon 80g
Chicken breast 215g
Lean beef strips 210g
Cod fillet 230g
Tinned chickpeas 230g
Silken tofu 190g
Eggs 3 soft-boiled
Quorn mince 260g
Carbs & Grains
Rye bread 3 slices
Wholemeal pasta 135g dry
Brown rice 95g dry
Rolled oats 90g
Soba noodles 90g dry
Vegetables
Avocado 3/4
Cherry tomatoes 8
Tinned tomatoes 525g
Onion 1
Sweetcorn 135g
Red onion quarter
Parsnip 200g
Carrot 200g
Sweet potato 200g
Avocado half
Mixed peppers 180g
Baby spinach 180g
Edamame beans 130g
Spinach 130g
Cucumber half
Red pepper 1
Courgette 1
Cucumber 3/4
Dairy & Eggs
Light mozzarella 135g
Light cream cheese 40g
Ricotta 120g
Skyr 180g
Semi-skimmed milk 225ml
Peanut butter 1 tbsp
Cottage cheese 195g
Extras & Condiments
Lemon juice 1.25 tsp
Chilli flakes pinch
Cannellini beans tinned 270g
Garlic 4 cloves
Vegetable stock 270ml
Basil
Cheddar reduced-fat 40g
Basil leaves
Balsamic glaze 1.25 tsp
Mango 3/4
Mixed leaves 105g
Lime juice
Coriander fresh
Olive oil 1.25 tbsp
Rosemary 1.25 tsp
Rye crackers 4
Parmesan 20g
Frozen stir-fry veg 175g
Soy sauce 2.25 tbsp
Sesame oil 1.25 tsp
Paprika 1.25 tsp
Parsley fresh
Apple 1
Walnuts 25g
Miso paste 1.25 tbsp
Sesame seeds 1.25 tsp
Cumin 1.25 tsp
Dark chocolate 70% 40g
Almonds 25g
Banana 1
Honey 1 tsp
Ginger 1 tsp
Lean sirloin steak 245g
Tahini dressing 25g
Mixed herbs 1.25 tsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
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.
