Asda Pescatarian 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 136g of protein, built around Asda's Just Essentials (formerly Smartprice) for an estimated £60–95/week. Meals lean on lower-fat protein — white fish, prawns, egg whites and low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1798 kcal per person134g protein · 169g carbs per person
Breakfast467 kcal · 26g protein · 45g carbs · 8 min
Turmeric Scrambled Eggs on Rye Toast
Made with eggs, rye bread, turmeric.
Recipe
Ingredients
3 eggs
2 slices of rye bread
½ tsp turmeric
black pepper, to taste
4g butter
1 generous handful baby spinach (about 25g)
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Slice or chop baby spinach, then cook them in butter in a non-stick pan over medium heat until softened.
Beat the eggs in a bowl with turmeric, then add them to the pan and cook over medium heat, stirring gently until softly set.
Toast rye bread, then serve with the eggs and black pepper, to taste.
Lunch523 kcal · 35g protein · 51g carbs · 20 min
Green Lentil and Halloumi Bowl
Made with green lentils, halloumi, cucumber.
Recipe
Ingredients
80g cooked green lentils
75g halloumi
50g cucumber
25g pomegranate seeds
2 tsp lemon dressing
Allergens in this meal: Milk. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
Cook the halloumi in a dry non-stick pan for 2-3 minutes per side, until golden. Rest briefly before slicing if needed.
Slice or chop cucumber.
Arrange cooked green lentils, halloumi, cucumber and pomegranate seeds in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner602 kcal · 45g protein · 59g carbs · 20 min
Miso Glazed Salmon with Soba Noodles
Made with salmon fillet, soba noodles, miso paste.
Recipe
Ingredients
150g salmon fillet
70g soba noodles (dry weight)
¾ tbsp miso paste
¾ tbsp soy sauce
125g pak choi
¾ tsp sesame seeds
Allergens in this meal: Cereals containing gluten, Fish, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook the noodles according to their packet instructions, then drain if needed.
Meanwhile, cook the salmon fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add pak choi and cook until tender.
Fold the cooked noodles through the pan, stir in miso paste and soy sauce, and heat through before serving with sesame seeds scattered over.
Snack206 kcal · 28g protein · 14g carbs · 3 min
Chocolate Protein Shake
Made with whey protein powder, semi-skimmed milk.
Recipe
Ingredients
25g whey protein powder
250ml semi-skimmed milk
Allergens in this meal: Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Pour the semi-skimmed milk into a shaker, add the whey protein powder and shake hard for 20-30 seconds until smooth.
Estimated cost: £60–95/week for 1 person from Asda. Calories and macros remain per person, while 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
Sponsored #ad - container setup
Container setup for this plan
This plan has about 17 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 9 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
Material
Glass
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
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.
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
Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
💪 Increase protein
Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
Frequently Asked Questions
How much does this high protein low calorie plan cost per week?
This plan is designed for Asda and is estimated at £60–95 per week for one person at typical UK prices, 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 136g 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 selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Asda.
