What this plan is for
An Asda low effort plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Microwave-Friendly Low Effort Plan — 1,800 kcal
Simple meals with minimal cooking. This 7-day plan targets 1,800 kcal/day and averages 140g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals are built around ingredients that freeze well — frozen fish, frozen vegetables, freezer-friendly bases — so a weekly shop keeps for longer and less goes to waste.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalLow Effort
Weekly cost£30–40 estimate
Daily average across the 7 days
1,800 kcal140g protein210g carbs45g fat40g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1802 kcal per person151g protein · 197g carbs per person
Breakfast374 kcal · 20g protein · 64g carbs · 5 min
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 374 kcal, 20g protein, 64g carbs.
Recipe
Ingredients
- 225g reduced-sugar baked beans
- 2 slices of wholemeal bread
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bread.
- Heat reduced-sugar baked beans through in a pan or the microwave.
- Layer reduced-sugar baked beans evenly and season to taste.
Lunch469 kcal · 56g protein · 39g carbs · 15 min
Grilled Chicken and Chickpea Power Salad
Made with chicken breast, tinned chickpeas, mixed leaves. Ready in 15 min — 469 kcal, 56g protein, 39g carbs.
Recipe
Ingredients
- 175g chicken breast
- ¾ of a standard tin of chickpeas, drained
- 3 generous handfuls mixed leaves (about 90g)
- 9 cherry tomatoes
- 60g cucumber
- 1 tbsp lemon dressing
Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the chicken breast in a non-stick pan over medium heat until cooked through. Rest briefly before slicing if needed.
- Rinse mixed leaves, then slice or chop cherry tomatoes and cucumber.
- Arrange chicken breast, chickpeas, mixed leaves, cherry tomatoes and cucumber in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner840 kcal · 71g protein · 89g carbs · 20 min
King Prawn Egg Fried Brown Rice
Made with king prawns, brown rice, eggs. Ready in 20 min — 840 kcal, 71g protein, 89g carbs.
Recipe
Ingredients
- 225g king prawns
- 100g brown rice (dry weight)
- 2 eggs
- 90g frozen peas
- 2¼ tbsp soy sauce
- 1 tsp sesame oil
Allergens in this meal: Cereals containing gluten, Crustaceans, Eggs, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the brown rice (dry weight) according to its packet instructions, then spread it on a plate to cool slightly.
- Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque.
- Stir-fry frozen peas in a large non-stick pan for 3-4 minutes. Push them to one side, add the beaten eggs, and stir until softly set.
- Add the cooled rice and king prawns, stir in soy sauce and sesame oil, and toss over high heat until piping hot.
Snack119 kcal · 4g protein · 5g carbs · 3 min
Almond Butter with Celery Sticks
Made with almond butter, celery sticks. Ready in 3 min — 119 kcal, 4g protein, 5g carbs.
Recipe
Ingredients
- 1 tbsp almond butter
- 5 celery sticks
Allergens in this meal: Celery, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion celery sticks as needed.
- Combine almond butter and celery sticks in a bowl or lidded container.
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 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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 | Minimal (under 10 min/day) | Minimal-prep plans use more assembly meals, ready-to-eat staples and short cooking steps. |
Printable meal plan PDF
Asda Microwave-Friendly Low Effort 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
1802 kcal - 151g protein, 197g carbs, 45g fat, 35g fibre- Breakfast: Baked Beans on Wholemeal Toast (374 kcal, 20g protein, 64g carbs, 3g fat, 15g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (469 kcal, 56g protein, 39g carbs, 10g fat, 11g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (840 kcal, 71g protein, 89g carbs, 22g fat, 6g fibre per person)
- Snack: Almond Butter with Celery Sticks (119 kcal, 4g protein, 5g carbs, 10g fat, 3g fibre per person)
Tuesday
1800 kcal - 119g protein, 231g carbs, 41g fat, 43g fibre- Breakfast: Baked Beans on Wholemeal Toast (333 kcal, 18g protein, 57g carbs, 3g fat, 13g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (526 kcal, 38g protein, 60g carbs, 13g fat, 9g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (732 kcal, 60g protein, 92g carbs, 12g fat, 16g fibre per person)
- Snack: Apple with Walnuts (209 kcal, 3g protein, 22g carbs, 13g fat, 5g fibre per person)
Wednesday
1801 kcal - 157g protein, 219g carbs, 36g fat, 53g fibre- Breakfast: Baked Beans on Wholemeal Toast (339 kcal, 18g protein, 58g carbs, 3g fat, 13g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (358 kcal, 30g protein, 33g carbs, 14g fat, 6g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (817 kcal, 82g protein, 97g carbs, 13g fat, 25g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (287 kcal, 27g protein, 31g carbs, 6g fat, 9g fibre per person)
Thursday
1800 kcal - 132g protein, 163g carbs, 67g fat, 43g fibre- Breakfast: Baked Beans on Wholemeal Toast (415 kcal, 22g protein, 72g carbs, 3g fat, 16g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (221 kcal, 36g protein, 21g carbs, 2g fat, 4g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (798 kcal, 66g protein, 56g carbs, 34g fat, 17g fibre per person)
- Snack: Dark Chocolate and Almonds (366 kcal, 8g protein, 14g carbs, 28g fat, 6g fibre per person)
Friday
1799 kcal - 145g protein, 207g carbs, 43g fat, 38g fibre- Breakfast: Baked Beans on Wholemeal Toast (341 kcal, 18g protein, 59g carbs, 3g fat, 14g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (558 kcal, 41g protein, 63g carbs, 14g fat, 10g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (762 kcal, 63g protein, 82g carbs, 21g fat, 13g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (138 kcal, 23g protein, 3g carbs, 5g fat, 1g fibre per person)
Saturday
1801 kcal - 150g protein, 205g carbs, 43g fat, 23g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (443 kcal, 30g protein, 45g carbs, 14g fat, 4g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (364 kcal, 31g protein, 34g carbs, 14g fat, 6g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (660 kcal, 67g protein, 77g carbs, 10g fat, 7g fibre per person)
- Snack: Mini Protein Overnight Oats (334 kcal, 22g protein, 49g carbs, 5g fat, 6g fibre per person)
Sunday
1794 kcal - 126g protein, 246g carbs, 39g fat, 46g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (532 kcal, 35g protein, 56g carbs, 16g fat, 6g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (223 kcal, 36g protein, 21g carbs, 2g fat, 4g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (716 kcal, 34g protein, 139g carbs, 10g fat, 30g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (323 kcal, 21g protein, 30g carbs, 11g fat, 6g fibre per person)
Weekly shopping list
Protein
- Chicken breast 410g
- Tinned chickpeas 420g
- King prawns 725g
- Eggs 3
- Tinned sardines 250g
- Turkey mince lean 200g
- Turkey breast slices 300g
- Chicken thighs 230g
- Green lentils 110g
- Lean lamb mince 250g
- Smoked salmon 270g
Carbs & Grains
- Wholemeal bread 11 slices
- Brown rice 100g
- Wholemeal pasta 260g
- Wholemeal 2 tortillas
- White potatoes 550g
- Rolled oats 45g
Vegetables
- Mixed leaves 290g
- Cherry tomatoes 2 x 300g packs (502g required)
- Cucumber 1 (124g required)
- peas 190g
- Celery 5 sticks
- Baby spinach 150g
- Tinned tomatoes 4 x 400g tins (1312g required)
- Onion 5
- Avocado 1
- Spinach 230g
- Red onion 1
- Carrot 160g
- Broccoli 160g
- Romaine lettuce 45g
- Sweet potato 320g
Dairy & Eggs
- Light cream cheese 170g
- Semi-skimmed milk 1 x 1L carton (272ml required)
- Skyr 110g
Fruit
- Apple 1
- Mango 1
- Banana 1
Herbs & Spices
- Garlic 13 cloves
- Mixed herbs 1 tsp
- Paprika 1.25 tbsp
- Chilli flakes, optional to taste x2
- Coriander, optional to taste x2
- Ginger 1.25 tsp
- Garam masala 2.5 tsp
- Parsley, optional to taste
- Cumin 1.25 tsp
Condiments & Oils
- Lemon dressing 17g
- Soy sauce 2.25 tbsp
- Sesame oil 1.25 tsp
- Almond butter 1.25 tbsp
- Mustard 2.25 tsp
- Olive oil 1.25 tbsp
- Light mayo 16g
Tins & Jars
- Reduced-sugar baked beans 1.1kg
Extras
- Lemon juice 3 tbsp
- Walnuts 20g
- Lime juice, optional to taste x2
- Cauliflower 370g
- Dark chocolate 70% 40g
- Almonds 25g
- Lemon juice, optional to taste
- Wholemeal bagel 3
- Smoked haddock fillet 200g
- Reduced-fat cheddar 35g
- Rye 4 crackers
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.
- Large multipack meat and frozen ranges that suit bulk batch cooking.
- 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
- 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)
💪 Increase protein
- Keep a bag of frozen prawns or white fish fillets as a fast protein top-up on any meal
- Frozen chicken breast portions cost less than fresh and add protein without a special shop
- Add frozen edamame to a rice or noodle dish for extra plant protein with no prep
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this low effort 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 140g 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 low effort plan?
Plenty of low effort plans share the same 1,800 kcal target — the difference here is that ingredients are chosen so a single shop keeps for the full week without a mid-week top-up.
Can I print this low effort 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 beginners?
Yes. Recipes are rated Minimal (under 10 min/day) and use ingredients available at Asda — no specialist equipment or advanced technique is needed.
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