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 Batch-Friendly 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 135g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
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 kcal135g protein211g carbs47g fat25g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person119g protein · 230g carbs per person
Breakfast487 kcal · 31g protein · 60g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 487 kcal, 31g protein, 60g carbs.
Recipe
Ingredients
- 70g wholemeal flour
- 2 eggs
- 125ml semi-skimmed milk
- 90g low-fat yogurt
- 40g blueberries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Whisk wholemeal flour, eggs and semi-skimmed milk into a smooth batter and leave it to stand for 2 minutes.
- Lightly grease a non-stick pan, then cook small pancakes for 1-2 minutes per side.
- Serve with low-fat yogurt and blueberries.
Lunch515 kcal · 28g protein · 64g carbs · 15 min
Mackerel and Brown Rice Salad
Made with tinned mackerel in brine, brown rice, cucumber. Ready in 15 min — 515 kcal, 28g protein, 64g carbs.
Recipe
Ingredients
- ¾ of a standard tin of mackerel, drained
- 70g brown rice (dry weight)
- ½ cucumber
- ½ red onion
- 1 tbsp lemon dressing
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Drain mackerel.
- Slice or chop cucumber and red onion.
- Arrange mackerel, brown rice (dry weight) and cucumber in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner625 kcal · 48g protein · 85g carbs · 45 min
Lean Beef and Sweet Potato Stew
Made with lean stewing beef, sweet potato, tinned tomatoes. Ready in 45 min — 625 kcal, 48g protein, 85g carbs.
Recipe
Ingredients
- 175g lean stewing beef
- 1 medium sweet potato
- ¾ of a standard tin of tomatoes
- ¾ onion
- 3 garlic cloves
- 2 carrot
- 250ml beef stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic, carrot, medium sweet potato and tomatoes into even pieces.
- Heat a large pan over medium heat and brown the lean stewing beef with onion, garlic and carrot for 5-7 minutes.
- Stir in beef stock, then simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack172 kcal · 12g protein · 21g carbs · 3 min
Rice Cakes with Cottage Cheese
Made with rice cakes, cottage cheese. Ready in 3 min — 172 kcal, 12g protein, 21g carbs.
Recipe
Ingredients
- 3 rice cakes
- 90g cottage cheese
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rice cakes with cottage cheese and serve.
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 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Wholemeal Pancakes with Low-Fat Yogurt for quick breakfasts.
- Cook and portion five lunches of Mackerel and Brown Rice Salad.
- Batch cook Lean Beef and Sweet Potato Stew and Tuna and Sweet Potato Fishcakes with Salad as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Rice Cakes with Cottage Cheese.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
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 macros and the weekly shopping list.
7-day meal plan
Monday
1799 kcal - 119g protein, 230g carbs, 46g fat, 27g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (487 kcal, 31g protein, 60g carbs, 14g fat, 8g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (515 kcal, 28g protein, 64g carbs, 15g fat, 4g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (625 kcal, 48g protein, 85g carbs, 13g fat, 14g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (172 kcal, 12g protein, 21g carbs, 4g fat, 1g fibre per person)
Tuesday
1803 kcal - 131g protein, 214g carbs, 47g fat, 21g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (561 kcal, 36g protein, 69g carbs, 16g fat, 10g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (587 kcal, 32g protein, 73g carbs, 17g fat, 4g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (453 kcal, 49g protein, 47g carbs, 9g fat, 6g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (202 kcal, 14g protein, 25g carbs, 5g fat, 1g fibre per person)
Wednesday
1799 kcal - 119g protein, 230g carbs, 46g fat, 27g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (487 kcal, 31g protein, 60g carbs, 14g fat, 8g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (515 kcal, 28g protein, 64g carbs, 15g fat, 4g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (625 kcal, 48g protein, 85g carbs, 13g fat, 14g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (172 kcal, 12g protein, 21g carbs, 4g fat, 1g fibre per person)
Thursday
1803 kcal - 131g protein, 214g carbs, 47g fat, 21g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (561 kcal, 36g protein, 69g carbs, 16g fat, 10g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (587 kcal, 32g protein, 73g carbs, 17g fat, 4g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (453 kcal, 49g protein, 47g carbs, 9g fat, 6g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (202 kcal, 14g protein, 25g carbs, 5g fat, 1g fibre per person)
Friday
1799 kcal - 119g protein, 230g carbs, 46g fat, 27g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (487 kcal, 31g protein, 60g carbs, 14g fat, 8g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (515 kcal, 28g protein, 64g carbs, 15g fat, 4g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (625 kcal, 48g protein, 85g carbs, 13g fat, 14g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (172 kcal, 12g protein, 21g carbs, 4g fat, 1g fibre per person)
Saturday
1801 kcal - 173g protein, 181g carbs, 40g fat, 29g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (509 kcal, 47g protein, 46g carbs, 15g fat, 7g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (431 kcal, 37g protein, 49g carbs, 10g fat, 7g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (679 kcal, 55g protein, 86g carbs, 11g fat, 15g fibre per person)
- Snack: Sliced Cooked Chicken Breast (182 kcal, 34g protein, 0g carbs, 4g fat, 0g fibre per person)
Sunday
1799 kcal - 150g protein, 178g carbs, 56g fat, 20g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (483 kcal, 45g protein, 43g carbs, 15g fat, 7g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (405 kcal, 35g protein, 46g carbs, 10g fat, 6g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (798 kcal, 51g protein, 87g carbs, 27g fat, 7g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (113 kcal, 19g protein, 2g carbs, 4g fat, 0g fibre per person)
Weekly shopping list
Protein
- Eggs 15
- Tinned mackerel in brine 575g
- Lean stewing beef 525g
- Tinned tuna 290g
- Whey protein powder 45g
- Lean beef strips 290g
- Turkey mince lean 190g
- Chicken breast 290g
- King prawns 110g
Carbs & Grains
- Wholemeal flour 460g
- Brown rice 450g
- Rice 14 cakes
- Wholemeal pasta 85g
Vegetables
- Cucumber 3 (750g required)
- Red onion 4
- Sweet potato 1.4kg
- Tinned tomatoes 4 x 400g tins (1575g required)
- Onion 4
- Carrot 6
- Spring onion 4
- Mixed leaves 270g
- Romaine lettuce 35g
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (688ml required)
- Low-fat yogurt 470g
- Cottage cheese 470g
- Oat milk 1 x 1L carton (178ml required)
- Low-fat Greek yogurt 180g
- Coconut milk light 1 x 400ml tin (171ml required)
Fruit
- Blueberries 230g
- berries 110g
Herbs & Spices
- Garlic 13 cloves
- Mixed herbs 1 tsp
Condiments & Oils
- Lemon dressing 100g
- Beef stock 800ml
- Balsamic dressing 30g
- Curry paste 30g
- Light mayo 13g
Extras
- Lemon juice, optional to taste
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
- Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 135g 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 how well they hold up over several days, not just for taste on day one.
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?
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. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Asda — no specialist equipment or advanced technique is needed.
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