Asda Pescatarian Quick Prep High Protein Low Calorie Plan — 1,800 kcal
Free 7-day Pescatarian high protein low calorie meal plan for Asda. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 420 kcal, 20g protein.
King Prawn and Avocado Salad
Made with king prawns, avocado half, mixed leaves. Ready in 10 min — 380 kcal, 28g protein.
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 430 kcal, 18g protein.
Reduced-Fat Cheddar on Oatcakes
Made with reduced-fat cheddar, oatcakes. Ready in 3 min — 250 kcal, 14g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Eggs 2
- King prawns 150g
- Tinned chickpeas 400g
- Green lentils 100g dry
- Egg 1
- Salmon fillet 180g
- Silken tofu 150g
- Mackerel fillet 180g
- Smoked salmon 80g
- Firm tofu 200g
Carbs & Grains
- Wholemeal flour 80g
- Brown rice 80g dry
- Oatcakes 4
- Rice cakes 3
- New potatoes 250g
- Wholewheat noodles 80g dry
Vegetables
- Avocado half
- Cherry tomatoes 8
- Baby spinach 150g
- Onion 1
- Cucumber half
- Red onion half
- Frozen peas 80g
- Sweet potato 200g
- Spring onion 2
- Courgette 1
- Broccoli 200g
- Edamame beans 100g
- Romaine lettuce leaves 4
Dairy & Eggs
- Semi-skimmed milk 150ml
- Low-fat yogurt 100g
- Coconut milk light 200ml
- Cottage cheese 100g
- Halloumi 100g
- Peanut butter 1 tbsp
Extras & Condiments
- Blueberries 50g
- Mixed leaves 80g
- Lemon dressing 15g
- Curry paste 30g
- Reduced-fat cheddar 40g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Dark chocolate 70% 30g
- Almonds 20g
- Tahini 20g
- Cumin 1 tsp
- Olive oil 1 tbsp
- Balsamic glaze 1 tsp
- Dill 1 tsp
- Raisins 20g
- Miso paste 1 tbsp
- Mustard dressing 20g
- Watercress 40g
- Light mayo 15g
- Teriyaki sauce 40g
- Apple 1
- Ginger 1 tsp
- Garlic 2 cloves
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.
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.