Asda Higher-Protein 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 difficultyStandard (20–30 min/day)
Best forFat loss while preserving muscle mass
DietAll diets

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forFat loss while preserving muscle mass
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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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 Higher-Protein 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 - 94g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (441 kcal, 14g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (572 kcal, 26g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (548 kcal, 33g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (239 kcal, 21g protein)

Tuesday

1800 kcal - 104g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (469 kcal, 15g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (482 kcal, 18g protein)
  • Dinner: Grilled Mackerel with Warm Potato Salad (659 kcal, 46g protein)
  • Snack: Skyr High-Protein Yogurt (190 kcal, 25g protein)

Wednesday

1800 kcal - 119g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (456 kcal, 15g protein)
  • Lunch: Lean Beef and Roasted Sweet Potato Salad (616 kcal, 49g protein)
  • Dinner: Chicken and Vegetable Broth with Bread (469 kcal, 49g protein)
  • Snack: Apple with Walnuts (259 kcal, 6g protein)

Thursday

1800 kcal - 115g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (424 kcal, 14g protein)
  • Lunch: Lean Beef Mince Lettuce Wraps (436 kcal, 41g protein)
  • Dinner: Slow-Cooked Lamb and Red Lentil Stew (642 kcal, 53g protein)
  • Snack: Dark Chocolate and Almonds (298 kcal, 7g protein)

Friday

1800 kcal - 94g protein
  • Breakfast: Bircher Muesli with Grated Apple and Cinnamon (438 kcal, 14g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (533 kcal, 21g protein)
  • Dinner: Baked Cod with New Potatoes and Green Beans (568 kcal, 52g protein)
  • Snack: Apple and Peanut Butter (261 kcal, 7g protein)

Saturday

1800 kcal - 118g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (497 kcal, 32g protein)
  • Lunch: Sardine and Wholemeal Pasta Salad (618 kcal, 43g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (510 kcal, 19g protein)
  • Snack: Cottage Cheese with Cucumber (175 kcal, 24g protein)

Sunday

1800 kcal - 114g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (419 kcal, 27g protein)
  • Lunch: Green Lentil and Halloumi Bowl (555 kcal, 34g protein)
  • Dinner: Lentil and Turkey Sausage Casserole (566 kcal, 45g protein)
  • Snack: Almonds and Dried Cranberries (260 kcal, 8g protein)

Weekly shopping list

Protein

  • Firm tofu 240g
  • Tinned chickpeas 120g
  • Smoked salmon 70g
  • Mackerel fillet 230g
  • Lean beef strips 195g
  • Chicken breast 220g
  • Chicken stock 875ml
  • Lean beef mince 205g
  • Red lentils 115g
  • Cod fillet 235g
  • Eggs 4
  • Tinned sardines 160g
  • Green lentils 115g cooked
  • Turkey sausages 5

Carbs & Grains

  • Rolled oats 70g
  • Brown rice 95g dry
  • Wholemeal pitta 1
  • New potatoes 320g
  • Wholemeal roll 1
  • Wholemeal bread 3 slices
  • Wholemeal pasta 105g dry

Vegetables

  • Courgette 1
  • Red pepper 1
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 40g
  • Spring onion 4
  • Sweet potato 245g
  • Red onion half
  • Carrot 2
  • Celery 2 stalks
  • Onion 1
  • Romaine lettuce leaves 5
  • Tinned tomatoes 460g
  • Baby spinach 120g
  • Cherry tomatoes 13
  • Cucumber 3/4
  • Cucumber 70g

Dairy & Eggs

  • Semi-skimmed milk 180ml
  • Low-fat natural yogurt 95g
  • Halloumi 120g
  • Tinned coconut milk light 240ml
  • Light cream cheese 35g
  • Skyr 190g
  • Peanut butter 1.25 tbsp
  • Butter 7g
  • Butternut squash 525g
  • Cottage cheese 200g

Extras & Condiments

  • Apple 1 grated
  • Cinnamon 0.5 tsp
  • Mixed leaves 70g
  • Olive oil 1.25 tbsp
  • Balsamic glaze 1.25 tsp
  • Mixed frozen veg 240g
  • Curry paste 35g
  • Rye crackers 4
  • Hummus 100g
  • Lemon juice
  • Mustard dressing 25g
  • Watercress 50g
  • Balsamic dressing 20g
  • Apple 1
  • Walnuts 25g
  • Soy sauce 1.25 tbsp
  • Garlic 2 cloves
  • Ginger 1.25 tsp
  • Lean lamb shoulder 230g
  • Cumin 1.25 tsp
  • Dark chocolate 70% 35g
  • Almonds 25g
  • Curry powder 2.25 tsp
  • Green beans 180g
  • Lemon 1
  • Parsley
  • Vegetable stock 950ml
  • Pomegranate seeds 35g
  • Lemon dressing 15g
  • Paprika 1.25 tsp
  • Dried cranberries 25g

Your 7-Day Meal Plan

Monday

1800 kcal94g protein
Breakfast441 kcal · 14g protein · 5 min

Bircher Muesli with Grated Apple and Cinnamon

Made with rolled oats, semi-skimmed milk, apple. Ready in 5 min — 441 kcal, 14g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 70g, Semi-skimmed milk 180ml, Apple 1 grated, Low-fat natural yogurt 95g, Cinnamon 0.5 tsp.
  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.
Lunch572 kcal · 26g protein · 15 min

Grilled Halloumi and Roasted Vegetable Salad

Made with halloumi, courgette, red pepper. Ready in 15 min — 572 kcal, 26g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Halloumi 120g, Courgette 1, Red pepper 1, Mixed leaves 70g, Olive oil 1.25 tbsp, Balsamic glaze 1.25 tsp.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner548 kcal · 33g protein · 25 min

Tofu and Vegetable Curry with Brown Rice

Made with firm tofu, tinned chickpeas, mixed frozen veg. Ready in 25 min — 548 kcal, 33g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 240g, Tinned chickpeas 120g, Mixed frozen veg 240g, Tinned coconut milk light 240ml, Curry paste 35g, Brown rice 95g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack239 kcal · 21g protein · 5 min

Smoked Salmon with Cream Cheese Crackers

Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 239 kcal, 21g protein.

Recipe
  1. Lay out the ingredients: Smoked salmon 70g, Light cream cheese 35g, Rye crackers 4.
  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

  • Firm tofu 240g
  • Tinned chickpeas 120g
  • Smoked salmon 70g
  • Mackerel fillet 230g
  • Lean beef strips 195g
  • Chicken breast 220g
  • Chicken stock 875ml
  • Lean beef mince 205g
  • Red lentils 115g
  • Cod fillet 235g
  • Eggs 4
  • Tinned sardines 160g
  • Green lentils 115g cooked
  • Turkey sausages 5

Carbs & Grains

  • Rolled oats 70g
  • Brown rice 95g dry
  • Wholemeal pitta 1
  • New potatoes 320g
  • Wholemeal roll 1
  • Wholemeal bread 3 slices
  • Wholemeal pasta 105g dry

Vegetables

  • Courgette 1
  • Red pepper 1
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 40g
  • Spring onion 4
  • Sweet potato 245g
  • Red onion half
  • Carrot 2
  • Celery 2 stalks
  • Onion 1
  • Romaine lettuce leaves 5
  • Tinned tomatoes 460g
  • Baby spinach 120g
  • Cherry tomatoes 13
  • Cucumber 3/4
  • Cucumber 70g

Dairy & Eggs

  • Semi-skimmed milk 180ml
  • Low-fat natural yogurt 95g
  • Halloumi 120g
  • Tinned coconut milk light 240ml
  • Light cream cheese 35g
  • Skyr 190g
  • Peanut butter 1.25 tbsp
  • Butter 7g
  • Butternut squash 525g
  • Cottage cheese 200g

Extras & Condiments

  • Apple 1 grated
  • Cinnamon 0.5 tsp
  • Mixed leaves 70g
  • Olive oil 1.25 tbsp
  • Balsamic glaze 1.25 tsp
  • Mixed frozen veg 240g
  • Curry paste 35g
  • Rye crackers 4
  • Hummus 100g
  • Lemon juice
  • Mustard dressing 25g
  • Watercress 50g
  • Balsamic dressing 20g
  • Apple 1
  • Walnuts 25g
  • Soy sauce 1.25 tbsp
  • Garlic 2 cloves
  • Ginger 1.25 tsp
  • Lean lamb shoulder 230g
  • Cumin 1.25 tsp
  • Dark chocolate 70% 35g
  • Almonds 25g
  • Curry powder 2.25 tsp
  • Green beans 180g
  • Lemon 1
  • Parsley
  • Vegetable stock 950ml
  • Pomegranate seeds 35g
  • Lemon dressing 15g
  • Paprika 1.25 tsp
  • Dried cranberries 25g

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?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

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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