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 Very Cheap Batch Cook Low Effort Plan - 1,800 kcal
Simple meals with minimal cooking. This 7-day plan targets 1,800 kcal/day and averages 125g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £20–30/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalLow Effort
Weekly cost£20–30 estimate
Daily average across the 7 days
1,795 kcal125g protein189g carbs61g fat37g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1792 kcal per person126g protein · 207g carbs per person
Breakfast499 kcal · 46g protein · 45g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 499 kcal, 46g protein, 45g carbs.
Recipe
Ingredients
- 20g whey protein powder
- 50g wholemeal flour
- 2 eggs
- 90ml oat milk
- 90g low-fat Greek yogurt
- 50g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
- Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
- Serve with low-fat Greek yogurt and frozen berries.
Lunch567 kcal · 47g protein · 52g carbs · 20 min
Chicken and Wholemeal Pasta with Pesto
Made with chicken breast, wholemeal pasta, green pesto. Ready in 20 min — 567 kcal, 47g protein, 52g carbs.
Recipe
Ingredients
- 150g chicken breast
- 70g wholemeal pasta (dry weight)
- 1 tbsp plus 1 tsp green pesto
- 7 cherry tomatoes
- 9g parmesan
Allergens in this meal: Cereals containing gluten, Milk, Tree nuts. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the chicken breast in a non-stick pan over medium heat until cooked through. Add cherry tomatoes and cook until tender.
- Fold the cooked pasta through the pan, stir in green pesto and parmesan, and heat through before serving.
Dinner513 kcal · 24g protein · 99g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 513 kcal, 24g protein, 99g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 1 medium sweet potato
- 1 standard tin of tomatoes
- 3 generous handfuls spinach (about 90g)
- 1 tsp cumin
- 1 tsp paprika
Method
- Peel and chop medium sweet potato and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften medium sweet potato and tomatoes for 5-7 minutes.
- Stir in cumin and paprika, then add chickpeas and spinach and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack213 kcal · 9g protein · 11g carbs · 1 min
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 213 kcal, 9g protein, 11g carbs.
Recipe
Ingredients
- 30g pumpkin seeds
- 15g dark chocolate chips
Check the label for: Milk, Tree nuts, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine pumpkin seeds and dark chocolate chips in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £20–30/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 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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 | £20–30/week estimate | Very cheap plans repeat staples and avoid niche products. |
| Prep style | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Protein Waffles with Greek Yogurt and Berries for quick breakfasts.
- Cook and portion five lunches of Chicken and Wholemeal Pasta with Pesto.
- Batch cook Chickpea and Sweet Potato Stew and Lean Pork Loin with Roasted Root Vegetables as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Pumpkin Seeds with Dark Chocolate Chips.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Asda Very Cheap Batch Cook 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
1792 kcal - 126g protein, 207g carbs, 54g fat, 40g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (499 kcal, 46g protein, 45g carbs, 15g fat, 7g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (567 kcal, 47g protein, 52g carbs, 16g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (513 kcal, 24g protein, 99g carbs, 7g fat, 22g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (213 kcal, 9g protein, 11g carbs, 16g fat, 3g fibre per person)
Tuesday
1794 kcal - 137g protein, 160g carbs, 68g fat, 30g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (479 kcal, 44g protein, 42g carbs, 15g fat, 7g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (534 kcal, 44g protein, 49g carbs, 15g fat, 7g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (579 kcal, 41g protein, 58g carbs, 22g fat, 14g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (202 kcal, 8g protein, 11g carbs, 16g fat, 2g fibre per person)
Wednesday
1792 kcal - 126g protein, 207g carbs, 54g fat, 40g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (499 kcal, 46g protein, 45g carbs, 15g fat, 7g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (567 kcal, 47g protein, 52g carbs, 16g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (513 kcal, 24g protein, 99g carbs, 7g fat, 22g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (213 kcal, 9g protein, 11g carbs, 16g fat, 3g fibre per person)
Thursday
1794 kcal - 137g protein, 160g carbs, 68g fat, 30g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (479 kcal, 44g protein, 42g carbs, 15g fat, 7g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (534 kcal, 44g protein, 49g carbs, 15g fat, 7g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (579 kcal, 41g protein, 58g carbs, 22g fat, 14g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (202 kcal, 8g protein, 11g carbs, 16g fat, 2g fibre per person)
Friday
1792 kcal - 126g protein, 207g carbs, 54g fat, 40g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (499 kcal, 46g protein, 45g carbs, 15g fat, 7g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (567 kcal, 47g protein, 52g carbs, 16g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (513 kcal, 24g protein, 99g carbs, 7g fat, 22g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (213 kcal, 9g protein, 11g carbs, 16g fat, 3g fibre per person)
Saturday
1799 kcal - 111g protein, 199g carbs, 61g fat, 42g fibre- Breakfast: Chia Seed Pudding with Mango (491 kcal, 8g protein, 20g carbs, 40g fat, 11g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (530 kcal, 45g protein, 65g carbs, 9g fat, 6g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (563 kcal, 42g protein, 89g carbs, 6g fat, 23g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (215 kcal, 16g protein, 25g carbs, 6g fat, 2g fibre per person)
Sunday
1800 kcal - 111g protein, 183g carbs, 71g fat, 34g fibre- Breakfast: Chia Seed Pudding with Mango (476 kcal, 8g protein, 19g carbs, 39g fat, 10g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (514 kcal, 44g protein, 63g carbs, 9g fat, 6g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (536 kcal, 45g protein, 74g carbs, 9g fat, 14g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (274 kcal, 14g protein, 27g carbs, 14g fat, 4g fibre per person)
Weekly shopping list
Protein
- Whey protein powder 110g
- Eggs 9
- Chicken breast 1.05kg
- Tinned chickpeas 550g
- Pork loin 340g
- Quorn mince 170g
- Turkey mince lean 170g
Carbs & Grains
- Wholemeal flour 220g
- Wholemeal pasta 430g
- Brown rice 140g
- Low-sugar granola 25g
Vegetables
- Cherry tomatoes 2 x 300g packs (599g required)
- Sweet potato 1.15kg
- Tinned tomatoes 5 x 400g tins (1738g required)
- Spinach 360g
- Parsnip 260g
- Carrot 260g
- Broccoli 340g
- Onion 2
Dairy & Eggs
- Oat milk 1 x 1L carton (440ml required)
- Low-fat Greek yogurt 575g
- Parmesan 45g
- Coconut milk 1 x 400ml tin (331ml required)
Fruit
- berries 270g
- Mango chunks 170g
Herbs & Spices
- Cumin 2.75 tsp
- Paprika 1.25 tbsp
- Rosemary 1.75 tsp
- Garlic 9 cloves
- Mixed herbs 1 tsp
Condiments & Oils
- Green pesto 110g
- Olive oil 2.25 tbsp
- Soy sauce 1.75 tbsp
- Honey 1 tsp
Extras
- Pumpkin seeds 140g
- Dark chocolate chips 65g
- Chia seeds 50g
- Vanilla extract, optional to taste x2
- Reduced-fat cheddar 35g
- Oatcakes 4
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
- Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 £20–30 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 125g of protein per day across the week, based on the meals actually selected — in line with 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Asda — no specialist equipment or advanced technique is needed.
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