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 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 140g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/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.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalHigh Protein Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,804 kcal140g protein192g carbs54g fat28g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person144g protein · 178g carbs per person
Breakfast467 kcal · 26g protein · 45g carbs · 8 min
Turmeric Scrambled Eggs on Rye Toast
Made with eggs, rye bread, turmeric. Ready in 8 min — 467 kcal, 26g protein, 45g carbs.
Recipe
Ingredients
- 3 eggs
- 2 slices of rye bread
- ½ tsp turmeric
- black pepper, to taste
- 4g butter
- 1 generous handful baby spinach (about 30g)
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 black pepper, to taste and baby spinach, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast rye bread, then serve with the eggs and turmeric and butter.
Lunch508 kcal · 45g protein · 59g carbs · 12 min
Tuna and Edamame Brown Rice Bowl
Made with tinned tuna in spring water, brown rice, edamame beans. Ready in 12 min — 508 kcal, 45g protein, 59g carbs.
Recipe
Ingredients
- 1 standard tin of tuna, drained
- 70g brown rice (dry weight)
- 70g edamame beans
- ¾ tbsp soy sauce
- ¾ tsp sesame oil
- 2 spring onions
Allergens in this meal: Cereals containing gluten, Fish, Sesame, Soybeans. 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 tuna.
- Slice or chop spring onions.
- Arrange tuna, brown rice (dry weight) and edamame beans in a bowl and finish with soy sauce and sesame oil.
Dinner613 kcal · 45g protein · 60g carbs · 20 min
Miso Glazed Salmon with Soba Noodles
Made with salmon fillet, soba noodles, miso paste. Ready in 20 min — 613 kcal, 45g protein, 60g carbs.
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.
Snack212 kcal · 28g protein · 14g carbs · 3 min
Chocolate Protein Shake
Made with whey protein powder, semi-skimmed milk. Ready in 3 min — 212 kcal, 28g protein, 14g carbs.
Recipe
Ingredients
- 30g 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
- Put whey protein powder in a bowl or lidded container, adding semi-skimmed milk 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
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Asda Pescatarian 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
1800 kcal - 144g protein, 178g carbs, 61g fat, 17g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (467 kcal, 26g protein, 45g carbs, 20g fat, 6g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (508 kcal, 45g protein, 59g carbs, 10g fat, 5g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (613 kcal, 45g protein, 60g carbs, 25g fat, 5g fibre per person)
- Snack: Chocolate Protein Shake (212 kcal, 28g protein, 14g carbs, 6g fat, 1g fibre per person)
Tuesday
1803 kcal - 155g protein, 180g carbs, 54g fat, 28g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (570 kcal, 33g protein, 52g carbs, 26g fat, 7g fibre per person)
- Lunch: Chickpea and Tuna Salad (417 kcal, 53g protein, 37g carbs, 6g fat, 9g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (653 kcal, 53g protein, 72g carbs, 19g fat, 10g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (163 kcal, 16g protein, 19g carbs, 3g fat, 2g fibre per person)
Wednesday
1818 kcal - 129g protein, 196g carbs, 59g fat, 26g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (488 kcal, 28g protein, 46g carbs, 22g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (668 kcal, 36g protein, 70g carbs, 27g fat, 9g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (544 kcal, 54g protein, 65g carbs, 8g fat, 7g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (118 kcal, 11g protein, 15g carbs, 2g fat, 4g fibre per person)
Thursday
1800 kcal - 133g protein, 191g carbs, 53g fat, 28g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (496 kcal, 28g protein, 46g carbs, 22g fat, 6g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (588 kcal, 40g protein, 57g carbs, 19g fat, 11g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (424 kcal, 46g protein, 44g carbs, 8g fat, 6g fibre per person)
- Snack: Mini Protein Overnight Oats (292 kcal, 19g protein, 44g carbs, 4g fat, 5g fibre per person)
Friday
1810 kcal - 138g protein, 201g carbs, 50g fat, 30g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (603 kcal, 34g protein, 58g carbs, 26g fat, 8g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (566 kcal, 41g protein, 64g carbs, 14g fat, 10g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (475 kcal, 47g protein, 60g carbs, 7g fat, 10g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (166 kcal, 16g protein, 19g carbs, 3g fat, 2g fibre per person)
Saturday
1796 kcal - 171g protein, 197g carbs, 40g fat, 38g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (391 kcal, 30g protein, 48g carbs, 10g fat, 7g fibre per person)
- Lunch: Tuna Niçoise Salad (511 kcal, 56g protein, 41g carbs, 15g fat, 8g fibre per person)
- Dinner: Cod and Chickpea Stew (610 kcal, 64g protein, 75g carbs, 8g fat, 20g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (284 kcal, 21g protein, 33g carbs, 7g fat, 3g fibre per person)
Sunday
1800 kcal - 112g protein, 203g carbs, 60g fat, 26g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (306 kcal, 23g protein, 37g carbs, 8g fat, 5g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (493 kcal, 26g protein, 69g carbs, 13g fat, 8g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (720 kcal, 45g protein, 55g carbs, 35g fat, 8g fibre per person)
- Snack: Mini Protein Overnight Oats (281 kcal, 18g protein, 42g carbs, 4g fat, 5g fibre per person)
Weekly shopping list
Protein
- Eggs 17
- Tinned tuna in spring water 440g
- Salmon fillet 310g
- Whey protein powder 25g
- Tinned chickpeas 380g
- King prawns 210g
- Firm tofu 160g
- Green lentils 95g
- Tinned tuna 140g
- Tinned sardines 130g
- Cod fillet 440g
- Silken tofu 140g
Carbs & Grains
- Rye bread 10 slices
- Brown rice 210g
- Soba noodles 75g
- Wholemeal pasta 260g
- White potatoes 220g
- Rolled oats 75g
- New potatoes 440g
- Wholemeal bread 4 slices
- Low-sugar granola 35g
Vegetables
- Baby spinach 280g
- Edamame beans 160g
- Spring onion 4
- Pak choi 130g
- Cucumber 1 (280g required)
- Red onion 1
- Cherry tomatoes 3 x 300g packs (749g required)
- mixed veg 140g
- Onion 2
- Carrot 1
- Celery 2 sticks
- Sweet potato 190g
- Mixed leaves 55g
- Green beans 250g
- Tinned tomatoes 2 x 400g tins (447g required)
Dairy & Eggs
- Butter 23g
- Semi-skimmed milk 1 x 1L carton (560ml required)
- Low-fat Greek yogurt 575g
- Halloumi 75g
- Skyr 180g
- Cottage cheese 300g
Fruit
- berries 130g
- Pomegranate seeds 30g
- Banana 1
Herbs & Spices
- Turmeric 2.5 tsp
- Black pepper, optional to taste x7
- Garlic 9 cloves
- Basil, optional to taste
- Chilli flakes, optional to taste
- Parsley, optional to taste x3
- Dill 1 tsp
- Paprika 1.25 tsp
Condiments & Oils
- Soy sauce 2.75 tbsp
- Sesame oil 1 tsp
- Miso paste 1.75 tbsp
- Lemon dressing 45g
- Olive oil 2.5 tbsp
- Honey 1.25 tbsp
- Tahini 18g
Extras
- Sesame seeds 2.75 tsp
- Lemon juice, optional to taste x2
- Smoked haddock fillet 160g
- Reduced-fat cheddar 30g
- Lemon juice 1.25 tbsp
- Lemon 1
- Olives 1 x 300g jar (45g required)
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.
- 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 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 140g 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.
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