Asda Pescatarian Batch-Friendly Weekly High Protein Low Calorie Plan — 1,800 kcal

Free printable pescatarian 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 difficultyBatch cook (prep on Sunday)
Best forFat loss while preserving muscle mass
DietPescatarian

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forFat loss while preserving muscle mass
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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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 Pescatarian 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: Pescatarian

7-day meal plan

Monday

1800 kcal - 82g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (488 kcal, 14g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (450 kcal, 20g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (587 kcal, 23g protein)
  • Snack: Sardines on Rye Crackers (275 kcal, 25g protein)

Tuesday

1800 kcal - 108g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (478 kcal, 13g protein)
  • Lunch: Garlic Prawn and Brown Rice Bowl (539 kcal, 44g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (526 kcal, 22g protein)
  • Snack: Pea Protein Green Smoothie (257 kcal, 29g protein)

Wednesday

1800 kcal - 96g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (478 kcal, 13g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (527 kcal, 29g protein)
  • Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (624 kcal, 44g protein)
  • Snack: Tzatziki with Vegetable Dippers (171 kcal, 10g protein)

Thursday

1800 kcal - 85g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (431 kcal, 12g protein)
  • Lunch: Black Bean Burrito Bowl (486 kcal, 22g protein)
  • Dinner: Tuna and Sweetcorn Pasta Bake (574 kcal, 42g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (309 kcal, 9g protein)

Friday

1800 kcal - 105g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (439 kcal, 12g protein)
  • Lunch: Baked Salmon and Quinoa Power Bowl (585 kcal, 47g protein)
  • Dinner: Quorn Mince Bolognese with Wholemeal Pasta (517 kcal, 38g protein)
  • Snack: Almonds and Dried Cranberries (259 kcal, 8g protein)

Saturday

1800 kcal - 104g protein
  • Breakfast: Baked Beans on Wholemeal Toast (453 kcal, 21g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (518 kcal, 23g protein)
  • Dinner: Smoked Haddock and Potato Bake (622 kcal, 54g protein)
  • Snack: Almond Butter with Celery Sticks (207 kcal, 6g protein)

Sunday

1800 kcal - 112g protein
  • Breakfast: Baked Beans on Wholemeal Toast (420 kcal, 19g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (456 kcal, 17g protein)
  • Dinner: Salmon and Wholemeal Pasta with Spinach (696 kcal, 50g protein)
  • Snack: Tuna on Rye Crackers (228 kcal, 26g protein)

Weekly shopping list

Protein

  • Green lentils 125g
  • Tinned sardines in spring water 115g
  • King prawns 220g
  • Eggs 4
  • Eggs 2 soft-boiled
  • Black beans tinned 220g
  • Tinned tuna in spring water 160g
  • Salmon fillet 170g
  • Quorn mince 225g
  • Red lentils 130g

Carbs & Grains

  • Low-sugar granola 25g
  • Brown rice 125g dry
  • Wholemeal pasta 110g dry
  • Rice cakes 2
  • Wholemeal bread 3 slices
  • Wholemeal roll 1
  • White potatoes 320g
  • Wholemeal pitta 1

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Mushrooms 250g
  • Frozen peas 125g
  • Baby spinach 75g
  • Spring onion 2
  • Pea protein powder 35g
  • Spinach 35g
  • Avocado half
  • Cherry tomatoes 7
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 2
  • Sweetcorn 65g
  • Tinned tomatoes 220g
  • Cucumber 55g
  • Celery 3 stalks
  • Courgette 1 roasted
  • Red pepper 1 roasted

Dairy & Eggs

  • Oat milk 125ml
  • Low-fat Greek yogurt 120g
  • Peanut butter 1 tbsp
  • Semi-skimmed milk 195ml
  • Almond butter 1.25 tbsp

Extras & Condiments

  • Banana 3
  • Medjool dates 3
  • Hemp seeds 1.25 tbsp
  • Vegetable stock 625ml
  • Cumin 1.25 tsp
  • Parmesan 25g
  • Garlic 3 cloves
  • Rye crackers 5
  • Lemon juice
  • Olive oil 1.25 tsp
  • Frozen mixed veg 245g
  • Soy sauce 2.5 tbsp
  • Sesame oil 1.25 tsp
  • Banana half
  • Mixed leaves 75g
  • Tahini dressing 25g
  • Basil fresh
  • Chilli flakes pinch
  • Garlic clove half
  • Dill 1.25 tsp
  • Salsa 55g
  • Coriander fresh
  • Lime juice
  • Cheddar reduced-fat 35g
  • Quinoa 90g dry
  • Lemon dressing 15g
  • Pumpkin seeds 10g
  • Mixed herbs 1.25 tsp
  • Almonds 30g
  • Dried cranberries 25g
  • Reduced-sugar baked beans 260g
  • Smoked haddock fillet 235g
  • Reduced-fat cheddar 40g
  • Parsley fresh
  • Hummus 95g

Your 7-Day Meal Plan

Monday

1800 kcal82g protein
Breakfast488 kcal · 14g protein · 8 min

Banana and Date Smoothie Bowl with Seeds

Made with banana, medjool dates, oat milk. Ready in 8 min — 488 kcal, 14g protein.

Recipe
  1. Add Banana 3, Medjool dates 3, Oat milk 125ml, Hemp seeds 1.25 tbsp, Low-sugar granola 25g to a blender.
  2. Blend until smooth, adding a splash more milk or water if needed.
  3. Pour into a glass or shaker and serve cold.
Lunch450 kcal · 20g protein · 15 min

Lentil and Roasted Vegetable Soup

Made with green lentils, courgette, red pepper. Ready in 15 min — 450 kcal, 20g protein.

Recipe
  1. Prep the listed ingredients: Green lentils 125g, Courgette 1, Red pepper 1, Onion 1, Vegetable stock 625ml, Cumin 1.25 tsp.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner587 kcal · 23g protein · 35 min

Mushroom and Pea Brown Rice Risotto

Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 587 kcal, 23g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Brown rice 125g dry, Mushrooms 250g, Frozen peas 125g, Onion 1, Vegetable stock 750ml, Parmesan 25g, Garlic 3 cloves.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack275 kcal · 25g protein · 3 min

Sardines on Rye Crackers

Made with tinned sardines in spring water, rye crackers. Ready in 3 min — 275 kcal, 25g protein.

Recipe
  1. Lay out the ingredients: Tinned sardines in spring water 115g, Rye crackers 5.
  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

  • Green lentils 125g
  • Tinned sardines in spring water 115g
  • King prawns 220g
  • Eggs 4
  • Eggs 2 soft-boiled
  • Black beans tinned 220g
  • Tinned tuna in spring water 160g
  • Salmon fillet 170g
  • Quorn mince 225g
  • Red lentils 130g

Carbs & Grains

  • Low-sugar granola 25g
  • Brown rice 125g dry
  • Wholemeal pasta 110g dry
  • Rice cakes 2
  • Wholemeal bread 3 slices
  • Wholemeal roll 1
  • White potatoes 320g
  • Wholemeal pitta 1

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Mushrooms 250g
  • Frozen peas 125g
  • Baby spinach 75g
  • Spring onion 2
  • Pea protein powder 35g
  • Spinach 35g
  • Avocado half
  • Cherry tomatoes 7
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 2
  • Sweetcorn 65g
  • Tinned tomatoes 220g
  • Cucumber 55g
  • Celery 3 stalks
  • Courgette 1 roasted
  • Red pepper 1 roasted

Dairy & Eggs

  • Oat milk 125ml
  • Low-fat Greek yogurt 120g
  • Peanut butter 1 tbsp
  • Semi-skimmed milk 195ml
  • Almond butter 1.25 tbsp

Extras & Condiments

  • Banana 3
  • Medjool dates 3
  • Hemp seeds 1.25 tbsp
  • Vegetable stock 625ml
  • Cumin 1.25 tsp
  • Parmesan 25g
  • Garlic 3 cloves
  • Rye crackers 5
  • Lemon juice
  • Olive oil 1.25 tsp
  • Frozen mixed veg 245g
  • Soy sauce 2.5 tbsp
  • Sesame oil 1.25 tsp
  • Banana half
  • Mixed leaves 75g
  • Tahini dressing 25g
  • Basil fresh
  • Chilli flakes pinch
  • Garlic clove half
  • Dill 1.25 tsp
  • Salsa 55g
  • Coriander fresh
  • Lime juice
  • Cheddar reduced-fat 35g
  • Quinoa 90g dry
  • Lemon dressing 15g
  • Pumpkin seeds 10g
  • Mixed herbs 1.25 tsp
  • Almonds 30g
  • Dried cranberries 25g
  • Reduced-sugar baked beans 260g
  • Smoked haddock fillet 235g
  • Reduced-fat cheddar 40g
  • Parsley fresh
  • Hummus 95g

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)

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 pescatarian eaters?

Yes. Every meal in this plan is pescatarian, using ingredients readily available from Asda.

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