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 Higher-Protein Weekly 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 137g 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
1,808 kcal137g protein190g carbs58g fat37g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person136g protein · 165g carbs per person
Breakfast474 kcal · 30g protein · 44g carbs · 12 min
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 474 kcal, 30g protein, 44g carbs.
Recipe
Ingredients
- 2 eggs
- 2 generous handfuls baby spinach (about 50g)
- 100g mushrooms
- 2 slices of wholemeal bread
- 1 tsp olive oil
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop baby spinach and mushrooms, 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 wholemeal bread, then serve with the eggs and olive oil.
Lunch204 kcal · 32g protein · 21g carbs · 10 min
Tiger Prawn and Mango Salad
Made with king prawns, mango, mixed leaves. Ready in 10 min — 204 kcal, 32g protein, 21g carbs.
Recipe
Ingredients
- 175g king prawns
- ½ mango
- 3 generous handfuls mixed leaves (about 90g)
- ¼ red onion
- lime juice, to taste
- chilli flakes, to taste
- coriander fresh, to taste
Allergens in this meal: Crustaceans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque. Add red onion for the final minute and cook until fragrant.
- Rinse mixed leaves, then slice or chop red onion.
- Arrange king prawns, mango, mixed leaves, lime juice, chilli flakes and coriander fresh, to taste in a bowl.
Dinner806 kcal · 50g protein · 69g carbs · 25 min
Baked Salmon, Sweet Potato Wedges and Broccoli
Made with salmon fillet, sweet potato, broccoli. Ready in 25 min — 806 kcal, 50g protein, 69g carbs.
Recipe
Ingredients
- 200g salmon fillet
- 1 medium sweet potato
- ¾ small head of broccoli (about 225g)
- 1 tbsp olive oil
- 1 lemon
- 1 tsp dill
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned.
- Meanwhile, bake the salmon fillet for 12-18 minutes, until cooked through and it flakes or slices easily. Add small head of broccoli and cook until tender.
- Serve the medium sweet potato with salmon fillet, small head of broccoli, lemon, olive oil and dill, then season to taste.
Snack316 kcal · 24g protein · 31g carbs · 3 min
Sardines on Rye Crackers
Made with tinned sardines in spring water, rye crackers. Ready in 3 min — 316 kcal, 24g protein, 31g carbs.
Recipe
Ingredients
- ¾ of a standard tin of sardines, drained
- 4 rye crackers
Allergens in this meal: Cereals containing gluten, Fish. Worked out from generic ingredient names — always read the product label.
Method
- Drain sardines.
- Top rye crackers with sardines and serve.
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
Tins & Jars
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 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 macros and the weekly shopping list.
7-day meal plan
Monday
1800 kcal - 136g protein, 165g carbs, 73g fat, 33g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (474 kcal, 30g protein, 44g carbs, 20g fat, 8g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (204 kcal, 32g protein, 21g carbs, 2g fat, 4g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (806 kcal, 50g protein, 69g carbs, 42g fat, 15g fibre per person)
- Snack: Sardines on Rye Crackers (316 kcal, 24g protein, 31g carbs, 9g fat, 6g fibre per person)
Tuesday
1799 kcal - 127g protein, 197g carbs, 56g fat, 42g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (369 kcal, 23g protein, 35g carbs, 16g fat, 6g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (592 kcal, 41g protein, 44g carbs, 26g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (582 kcal, 44g protein, 92g carbs, 7g fat, 24g fibre per person)
- Snack: Sardines on Rye Crackers (256 kcal, 19g protein, 26g carbs, 7g fat, 5g fibre per person)
Wednesday
1801 kcal - 131g protein, 195g carbs, 58g fat, 36g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (371 kcal, 23g protein, 35g carbs, 16g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (674 kcal, 37g protein, 71g carbs, 27g fat, 9g fibre per person)
- Dinner: Cod and Chickpea Stew (497 kcal, 51g protein, 63g carbs, 7g fat, 16g fibre per person)
- Snack: Sardines on Rye Crackers (259 kcal, 20g protein, 26g carbs, 8g fat, 5g fibre per person)
Thursday
1852 kcal - 129g protein, 208g carbs, 57g fat, 39g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (474 kcal, 30g protein, 44g carbs, 20g fat, 8g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (504 kcal, 39g protein, 68g carbs, 12g fat, 10g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (558 kcal, 36g protein, 65g carbs, 16g fat, 15g fibre per person)
- Snack: Sardines on Rye Crackers (316 kcal, 24g protein, 31g carbs, 9g fat, 6g fibre per person)
Friday
1810 kcal - 136g protein, 239g carbs, 39g fat, 58g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (525 kcal, 33g protein, 49g carbs, 22g fat, 8g fibre per person)
- Lunch: King Prawn and Avocado Salad (282 kcal, 36g protein, 11g carbs, 12g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (730 kcal, 38g protein, 143g carbs, 3g fat, 36g fibre per person)
- Snack: Tuna on Rye Crackers (273 kcal, 29g protein, 36g carbs, 2g fat, 7g fibre per person)
Saturday
1793 kcal - 140g protein, 159g carbs, 67g fat, 26g fibre- Breakfast: Tofu Scramble with Peppers (342 kcal, 30g protein, 12g carbs, 20g fat, 4g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (578 kcal, 39g protein, 56g carbs, 19g fat, 11g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (669 kcal, 49g protein, 65g carbs, 27g fat, 6g fibre per person)
- Snack: Tuna on Rye Crackers (204 kcal, 22g protein, 26g carbs, 1g fat, 5g fibre per person)
Sunday
1801 kcal - 157g protein, 168g carbs, 56g fat, 27g fibre- Breakfast: Tofu Scramble with Peppers (422 kcal, 37g protein, 14g carbs, 25g fat, 6g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (439 kcal, 24g protein, 41g carbs, 19g fat, 6g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (681 kcal, 69g protein, 79g carbs, 11g fat, 8g fibre per person)
- Snack: Tuna on Rye Crackers (259 kcal, 27g protein, 34g carbs, 1g fat, 7g fibre per person)
Weekly shopping list
Protein
- Eggs 15
- King prawns 350g
- Salmon fillet 490g
- Tinned sardines in spring water 360g
- Quorn mince 180g
- Firm tofu 575g
- Cod fillet 180g
- Tinned chickpeas 180g
- Green lentils 330g
- Tinned tuna in spring water 260g
Carbs & Grains
- Wholemeal bread 15 slices
- Quinoa 70g
- Wholemeal pasta 80g
- Brown rice 75g
- Wholemeal 1 pitta
- Soba noodles 85g
- White potatoes 290g
Vegetables
- Baby spinach 310g
- Mushrooms 750g
- Mixed leaves 190g
- Red onion 1
- Sweet potato 220g
- Broccoli 220g
- Cucumber 1 (98g required)
- Tinned tomatoes 2 x 400g tins (703g required)
- Onion 4
- mixed veg 140g
- Courgette 1
- Red pepper 1
- Cherry tomatoes 2 x 300g packs (310g required)
- Avocado 1
- Carrot 3
- Sweet potato mash 300g
- Mixed peppers 210g
- Pak choi 140g
- Watercress 35g
Dairy & Eggs
- Cottage cheese 220g
- Halloumi 75g
- Semi-skimmed milk 1 x 1L carton (168ml required)
Fruit
- Mango 1
- Pomegranate seeds 30g
Herbs & Spices
- Chilli flakes, optional to taste
- Coriander, optional to taste
- Dill 1.25 tsp
- Garlic 6 cloves
- Mixed herbs 2 tsp
- Paprika 1 tsp
- Parsley, optional to taste x2
- Turmeric 1 tsp
- Cumin 1 tsp
Condiments & Oils
- Olive oil 3.5 tbsp
- Lemon dressing 45g
- Tahini 18g
- Vegetable stock 1 cube (makes 500ml; 238ml required)
- Miso paste 2.75 tsp
- Soy sauce 2.75 tsp
- Light mayo 22g
- Mustard 1.25 tsp
Tins & Jars
- Reduced-sugar baked beans 220g
Extras
- Lime juice, optional to taste
- Lemon 1
- Rye 29 crackers
- Pumpkin seeds 9g
- Lemon juice, optional to taste
- Sesame seeds 2 tsp
- Lemon juice 1.25 tbsp
- Smoked haddock fillet 210g
- Reduced-fat cheddar 35g
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 137g 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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