Asda Maintenance Meal Plan — 2,000 kcal
Free 7-day maintenance meal plan for Asda. Targets ~2000 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
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 310 kcal, 18g protein.
Turkey Mince Lettuce Cups with Hoisin
Made with turkey mince lean, romaine lettuce leaves, spring onion. Ready in 15 min — 350 kcal, 34g protein.
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 440 kcal, 22g protein.
Tzatziki with Vegetable Dippers
Made with low-fat greek yogurt, cucumber quarter grated, garlic clove half. Ready in 5 min — 140 kcal, 8g protein.
Carrot Sticks with Hummus
Made with carrot, hummus. Ready in 5 min — 180 kcal, 7g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Eggs 2
- Turkey mince lean 180g
- Firm tofu 180g
- Lean lamb mince 200g
- Salmon fillet 150g
- Chicken breast 200g
- Smoked salmon 100g
- Beef stock 300ml
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 80g dry
- Rice cakes 2
- Low-sugar granola 30g
- New potatoes 200g
- Oatcakes 4
Vegetables
- Black pepper pinch
- Romaine lettuce leaves 4
- Spring onion 2
- Carrot grated 50g
- Tinned tomatoes 400g
- Onion 1
- Red pepper 1
- Cucumber quarter grated
- Celery sticks 2
- Peas 80g
- Baby spinach 100g
- Peanuts 20g
- Avocado half
- Sweet potato 250g
Dairy & Eggs
- Butter 5g
- Low-fat Greek yogurt 100g
- Peanut butter 1 tbsp
- Coconut milk light 200ml
Extras & Condiments
- Hoisin sauce 20g
- Sesame seeds 1 tsp
- Mixed beans tinned 400g
- Chilli powder 1 tsp
- Cumin 1 tsp
- Garlic clove half
- Dill 1 tsp
- Hummus 60g
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
- Cauliflower 300g
- Ginger 1 tsp
- Garam masala 2 tsp
- Banana 1
- Honey 1 tsp
- Green beans 100g
- Olive oil 1 tsp
- Curry paste 30g
- Rye crackers 4
- Mustard 1 tsp
- Frozen stir-fry veg 200g
- Soy sauce 2 tbsp
- Walnuts 25g
- Dried blueberries 20g
- Almonds 20g
- Turmeric 0.5 tsp
- Quinoa 80g dry
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Reduced-fat cheddar 40g
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 maintenance 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.