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

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
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 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: Pescatarian

7-day meal plan

Monday

1800 kcal - 160g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (384 kcal, 32g protein)
  • Lunch: Tuna and Sweetcorn Jacket Potato (609 kcal, 48g protein)
  • Dinner: Smoked Haddock and Potato Bake (635 kcal, 56g protein)
  • Snack: Cottage Cheese with Cucumber (172 kcal, 24g protein)

Tuesday

1800 kcal - 135g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (343 kcal, 28g protein)
  • Lunch: Sardine and Wholemeal Pasta Salad (545 kcal, 38g protein)
  • Dinner: Salmon and Wholemeal Pasta with Spinach (687 kcal, 50g protein)
  • Snack: Light Mozzarella and Tomato (225 kcal, 19g protein)

Wednesday

1800 kcal - 131g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (363 kcal, 30g protein)
  • Lunch: Edamame and Soba Noodle Salad (525 kcal, 28g protein)
  • Dinner: Miso Glazed Salmon with Soba Noodles (687 kcal, 55g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (225 kcal, 18g protein)

Thursday

1800 kcal - 146g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (395 kcal, 33g protein)
  • Lunch: King Prawn and Avocado Salad (518 kcal, 38g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (614 kcal, 27g protein)
  • Snack: Chocolate Protein Shake (273 kcal, 48g protein)

Friday

1800 kcal - 142g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (350 kcal, 29g protein)
  • Lunch: Mackerel and Brown Rice Salad (604 kcal, 43g protein)
  • Dinner: Thai-Style Prawn and Noodle Stir-Fry (568 kcal, 43g protein)
  • Snack: Mini Protein Overnight Oats (278 kcal, 27g protein)

Saturday

1800 kcal - 105g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (416 kcal, 9g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (551 kcal, 24g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (564 kcal, 48g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (269 kcal, 24g protein)

Sunday

1800 kcal - 65g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (396 kcal, 9g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (613 kcal, 28g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (485 kcal, 18g protein)
  • Snack: Oat Biscuits with Peanut Butter (306 kcal, 10g protein)

Weekly shopping list

Protein

  • Tinned tuna in spring water 190g
  • Tinned sardines 140g
  • Salmon fillet 215g
  • Beef tomato 1
  • King prawns 205g
  • Red lentils 165g
  • Tinned mackerel in brine 150g
  • Green lentils 135g dry
  • Eggs 4
  • Smoked salmon 80g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Baking potato 260g
  • White potatoes 330g
  • Wholemeal pasta 95g dry
  • Soba noodles 100g dry
  • Brown rice 110g dry
  • Wholewheat noodles 110g dry
  • Rolled oats 50g
  • Rye bread 3 slices
  • Wholemeal roll 1
  • Oat biscuits 5

Vegetables

  • Cherry tomatoes 8
  • Black pepper pinch
  • Sweetcorn 80g
  • Onion 1
  • Cucumber 3/4
  • Baby spinach 45g
  • Edamame beans 125g
  • Red pepper 1
  • Avocado 3/4
  • Tinned tomatoes 270g
  • Cucumber half
  • Red onion half
  • Sweet potato 270g
  • Spinach 80g
  • Courgette 1

Dairy & Eggs

  • Cottage cheese 200g
  • Low-fat Greek yogurt 40g
  • Semi-skimmed milk 200ml
  • Light mozzarella 120g
  • Skyr 120g
  • Light cream cheese 40g
  • Halloumi 130g
  • Butternut squash 500g
  • Peanut butter 1.25 tbsp

Extras & Condiments

  • Smoked haddock fillet 240g
  • Reduced-fat cheddar 40g
  • Parsley fresh
  • Lemon juice 1.25 tbsp
  • Garlic 2 cloves
  • Olive oil 1.25 tbsp
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Miso paste 1.25 tbsp
  • Pak choi 190g
  • Sesame seeds 1.25 tsp
  • Frozen berries 75g
  • Honey 1.25 tsp
  • Mixed leaves 110g
  • Lemon dressing 20g
  • Garam masala 2.75 tsp
  • Whey protein powder 40g
  • Sweet chilli sauce 25g
  • Lime juice
  • Banana half
  • Chilli flakes pinch
  • Tahini 25g
  • Cumin 1.25 tsp
  • Reduced-fat feta 80g
  • Mixed herbs 1.25 tsp
  • Rye crackers 4
  • Vegetable stock 900ml

Your 7-Day Meal Plan

Monday

1800 kcal160g protein
Breakfast384 kcal · 32g protein · 5 min

Cottage Cheese on Wholemeal Toast with Tomato

Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 384 kcal, 32g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Cottage cheese 200g, Wholemeal bread 3 slices, Cherry tomatoes 8, Black pepper pinch.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch609 kcal · 48g protein · 12 min

Tuna and Sweetcorn Jacket Potato

Made with baking potato, tinned tuna in spring water, sweetcorn. Ready in 12 min — 609 kcal, 48g protein.

Recipe
  1. Lay out the ingredients: Baking potato 260g, Tinned tuna in spring water 190g, Sweetcorn 80g, Low-fat Greek yogurt 40g.
  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.
Dinner635 kcal · 56g protein · 35 min

Smoked Haddock and Potato Bake

Made with smoked haddock fillet, white potatoes, semi-skimmed milk. Ready in 35 min — 635 kcal, 56g protein.

Recipe
  1. Prepare the ingredients: Smoked haddock fillet 240g, White potatoes 330g, Semi-skimmed milk 200ml, Onion 1, Reduced-fat cheddar 40g, Parsley fresh.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack172 kcal · 24g protein · 3 min

Cottage Cheese with Cucumber

Made with cottage cheese, cucumber. Ready in 3 min — 172 kcal, 24g protein.

Recipe
  1. Lay out the ingredients: Cottage cheese 200g, Cucumber 3/4.
  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

  • Tinned tuna in spring water 190g
  • Tinned sardines 140g
  • Salmon fillet 215g
  • Beef tomato 1
  • King prawns 205g
  • Red lentils 165g
  • Tinned mackerel in brine 150g
  • Green lentils 135g dry
  • Eggs 4
  • Smoked salmon 80g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Baking potato 260g
  • White potatoes 330g
  • Wholemeal pasta 95g dry
  • Soba noodles 100g dry
  • Brown rice 110g dry
  • Wholewheat noodles 110g dry
  • Rolled oats 50g
  • Rye bread 3 slices
  • Wholemeal roll 1
  • Oat biscuits 5

Vegetables

  • Cherry tomatoes 8
  • Black pepper pinch
  • Sweetcorn 80g
  • Onion 1
  • Cucumber 3/4
  • Baby spinach 45g
  • Edamame beans 125g
  • Red pepper 1
  • Avocado 3/4
  • Tinned tomatoes 270g
  • Cucumber half
  • Red onion half
  • Sweet potato 270g
  • Spinach 80g
  • Courgette 1

Dairy & Eggs

  • Cottage cheese 200g
  • Low-fat Greek yogurt 40g
  • Semi-skimmed milk 200ml
  • Light mozzarella 120g
  • Skyr 120g
  • Light cream cheese 40g
  • Halloumi 130g
  • Butternut squash 500g
  • Peanut butter 1.25 tbsp

Extras & Condiments

  • Smoked haddock fillet 240g
  • Reduced-fat cheddar 40g
  • Parsley fresh
  • Lemon juice 1.25 tbsp
  • Garlic 2 cloves
  • Olive oil 1.25 tbsp
  • Basil leaves
  • Balsamic glaze 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Miso paste 1.25 tbsp
  • Pak choi 190g
  • Sesame seeds 1.25 tsp
  • Frozen berries 75g
  • Honey 1.25 tsp
  • Mixed leaves 110g
  • Lemon dressing 20g
  • Garam masala 2.75 tsp
  • Whey protein powder 40g
  • Sweet chilli sauce 25g
  • Lime juice
  • Banana half
  • Chilli flakes pinch
  • Tahini 25g
  • Cumin 1.25 tsp
  • Reduced-fat feta 80g
  • Mixed herbs 1.25 tsp
  • Rye crackers 4
  • Vegetable stock 900ml

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?

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 pescatarian eaters?

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

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