Asda Microwave-Friendly Low Effort Plan — 1,800 kcal
Free 7-day low effort 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
Banana and Date Smoothie Bowl with Seeds
Made with banana, medjool dates, oat milk. Ready in 8 min — 390 kcal, 11g protein.
Chicken and Wholemeal Pasta with Pesto
Made with chicken breast, wholemeal pasta, green pesto. Ready in 20 min — 560 kcal, 46g protein.
Lean Turkey Mince Stuffed Peppers
Made with turkey mince lean, mixed peppers, brown rice. Ready in 35 min — 460 kcal, 40g protein.
Lean Beef Jerky
Made with lean beef jerky. Ready in 1 min — 130 kcal, 20g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Chicken breast 160g
- Turkey mince lean 200g
- Lean beef jerky 40g
- Eggs 2
- Salmon fillet 180g
- Cod fillet 180g
- King prawns 120g
- Egg 1
Carbs & Grains
- Low-sugar granola 20g
- Wholemeal pasta 80g dry
- Brown rice 80g cooked
- Soba noodles 90g dry
- White potatoes 250g
Vegetables
- Cherry tomatoes 8
- Mixed peppers 4
- Tinned tomatoes 200g
- Onion 1
- Courgette 1 roasted
- Red pepper 1 roasted
- Carrot 1
- Celery 2 stalks
- Frozen edamame beans 150g
- Sweet potato 200g
- Romaine lettuce leaves 4
- Broccoli 150g
- Spring onion 2
Dairy & Eggs
- Oat milk 100ml
- Cottage cheese 200g
- Semi-skimmed milk 150ml
- Low-fat Greek yogurt 150g
Extras & Condiments
- Banana 2
- Medjool dates 2
- Hemp seeds 1 tbsp
- Green pesto 25g
- Parmesan 10g
- Garlic 2 cloves
- Reduced-sugar baked beans 200g
- Vegetable stock 500ml
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Pak choi 150g
- Sesame seeds 1 tsp
- Sea salt pinch
- Olive oil 1 tsp
- Paprika 1 tsp
- Lemon 1
- Smoked haddock fillet 180g
- Reduced-fat cheddar 30g
- Parsley fresh
- Light mayo 15g
- Cannellini beans tinned 200g
- Basil
- Honey 1 tsp
- Mango half
- Lime juice
- Chilli flakes pinch
- Coriander fresh
- Rye crackers 4
- Cumin 0.5 tsp
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)
🥦 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. 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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.