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 Quick Prep 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 roughly £30–40/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalHigh Protein Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,792 kcal136g protein169g carbs64g fat26g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person157g protein · 202g carbs per person
Breakfast424 kcal · 27g protein · 40g carbs · 12 min
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 424 kcal, 27g protein, 40g 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.
Lunch621 kcal · 55g protein · 73g carbs · 12 min
Tuna and Edamame Brown Rice Bowl
Made with tinned tuna in spring water, brown rice, edamame beans. Ready in 12 min — 621 kcal, 55g protein, 73g carbs.
Recipe
Ingredients
- 1¼ standard tins of tuna, drained
- 80g brown rice (dry weight)
- 80g edamame beans
- 1 tbsp soy sauce
- 1 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.
Dinner624 kcal · 63g protein · 73g carbs · 35 min
Smoked Haddock and Potato Bake
Made with smoked haddock fillet, white potatoes, semi-skimmed milk. Ready in 35 min — 624 kcal, 63g protein, 73g carbs.
Recipe
Ingredients
- 175g smoked haddock fillet
- 250g white potatoes
- 150ml semi-skimmed milk
- 1 onion
- 30g reduced-fat cheddar
- parsley fresh, to taste
Allergens in this meal: Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Boil the white potatoes in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the smoked haddock fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add onion and cook until tender.
- Slice the cooked white potatoes. Stir semi-skimmed milk and parsley fresh into the pan and season to taste. Tip the filling into an ovenproof dish and arrange the potato evenly over the top. Scatter reduced-fat cheddar evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Snack130 kcal · 12g protein · 16g carbs · 5 min
Tzatziki with Vegetable Dippers
Made with low-fat greek yogurt, cucumber, garlic clove. Ready in 5 min — 130 kcal, 12g protein, 16g carbs.
Recipe
Ingredients
- 100g low-fat Greek yogurt
- ¼ cucumber, grated
- 1 garlic clove
- 1 carrot
- 2 celery sticks
- 1 tsp dill
Allergens in this meal: Celery, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion grated cucumber, garlic clove, carrot, celery sticks and dill as needed.
- Combine grated cucumber, garlic clove, carrot, celery sticks and dill in a bowl or lidded container, adding low-fat Greek yogurt 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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Asda Pescatarian Quick Prep 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
1799 kcal - 157g protein, 202g carbs, 42g fat, 26g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (424 kcal, 27g protein, 40g carbs, 18g fat, 7g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (621 kcal, 55g protein, 73g carbs, 11g fat, 7g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (624 kcal, 63g protein, 73g carbs, 10g fat, 7g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (130 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
Tuesday
1802 kcal - 127g protein, 149g carbs, 76g fat, 20g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (420 kcal, 27g protein, 39g carbs, 18g fat, 7g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (660 kcal, 45g protein, 49g carbs, 29g fat, 8g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (570 kcal, 40g protein, 44g carbs, 26g fat, 4g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (152 kcal, 15g protein, 17g carbs, 3g fat, 1g fibre per person)
Wednesday
1771 kcal - 152g protein, 166g carbs, 59g fat, 33g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (427 kcal, 27g protein, 40g carbs, 18g fat, 7g fibre per person)
- Lunch: Tuna Niçoise Salad (489 kcal, 54g protein, 39g carbs, 14g fat, 8g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (663 kcal, 54g protein, 73g carbs, 19g fat, 10g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (192 kcal, 17g protein, 14g carbs, 8g fat, 8g fibre per person)
Thursday
1787 kcal - 117g protein, 135g carbs, 82g fat, 21g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (375 kcal, 24g protein, 35g carbs, 16g fat, 6g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (383 kcal, 22g protein, 32g carbs, 18g fat, 5g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (763 kcal, 48g protein, 59g carbs, 37g fat, 9g fibre per person)
- Snack: Light Mozzarella and Tomato (266 kcal, 23g protein, 9g carbs, 11g fat, 1g fibre per person)
Friday
1802 kcal - 114g protein, 211g carbs, 60g fat, 28g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (422 kcal, 27g protein, 39g carbs, 18g fat, 7g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (489 kcal, 25g protein, 76g carbs, 12g fat, 12g fibre per person)
- Dinner: Tofu Pad Thai (738 kcal, 47g protein, 79g carbs, 27g fat, 8g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (153 kcal, 15g protein, 17g carbs, 3g fat, 1g fibre per person)
Saturday
1781 kcal - 154g protein, 160g carbs, 59g fat, 27g fibre- Breakfast: Greek Yogurt with Mixed Berries (287 kcal, 28g protein, 32g carbs, 6g fat, 3g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (532 kcal, 36g protein, 31g carbs, 30g fat, 9g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (612 kcal, 67g protein, 65g carbs, 11g fat, 9g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (350 kcal, 23g protein, 32g carbs, 12g fat, 6g fibre per person)
Sunday
1801 kcal - 133g protein, 160g carbs, 70g fat, 28g fibre- Breakfast: Greek Yogurt with Mixed Berries (214 kcal, 21g protein, 24g carbs, 4g fat, 3g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (543 kcal, 39g protein, 62g carbs, 14g fat, 10g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (755 kcal, 47g protein, 65g carbs, 39g fat, 14g fibre per person)
- Snack: Light Mozzarella and Tomato (289 kcal, 26g protein, 9g carbs, 13g fat, 1g fibre per person)
Weekly shopping list
Protein
- Eggs 18
- Tinned tuna in spring water 310g
- Salmon fillet 500g
- Mackerel fillet 180g
- King prawns 220g
- Beef tomato 2
- Firm tofu 200g
- Tinned tuna 200g
- Smoked salmon 85g
- Tinned sardines 130g
Carbs & Grains
- Wholemeal bread 12 slices
- Brown rice 85g
- White potatoes 260g
- Quinoa 80g
- New potatoes 410g
- Wholemeal pasta 270g
- Soba noodles 80g
- Rice noodles 80g
Vegetables
- Baby spinach 450g
- Mushrooms 500g
- Edamame beans 340g
- Spring onion 11
- Onion 2
- Cucumber 1 (274g required)
- Carrot 1
- Celery 2 sticks
- Watercress 70g
- Green beans 85g
- Cherry tomatoes 2 x 300g packs (531g required)
- Red pepper 3
- Courgette 2
- Mixed leaves 170g
- Sweet potato 480g
- Broccoli 210g
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (153ml required)
- Low-fat Greek yogurt 875g
- Light mozzarella 200g
- Light cream cheese 45g
Fruit
- berries 120g
- mixed berries 240g
Herbs & Spices
- Parsley, optional to taste
- Garlic 6 cloves
- Dill 2 tsp
- Basil, optional to taste x3
- Chilli flakes, optional to taste
- Ginger 1 tsp
Condiments & Oils
- Olive oil 5.25 tbsp
- Soy sauce 2 tbsp
- Sesame oil 2 tsp
- Lemon dressing 35g
- Mustard dressing 19g
- Honey 1.5 tbsp
- Light mayo 19g
- Mustard 1 tsp
- Tamari 2 tbsp
Extras
- Smoked haddock fillet 190g
- Reduced-fat cheddar 35g
- Pumpkin seeds 10g
- Lemon juice, optional to taste x2
- Olives 1 x 300g jar (42g required)
- Sea salt, optional to taste
- Balsamic glaze 2 tsp
- Beansprouts 100g
- Lime juice, optional to taste
- Peanuts 20g
- Rye 4 crackers
- Lemon juice 1 tbsp
- Lemon 1
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 cottage cheese or a protein yogurt as a snack — no cooking, no extra washing up
- A ready-made protein shake covers a gap without adding a single extra step
- 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 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 meals are filtered for near-zero active cooking time, not just for being quick recipes.
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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