What this plan is for
An Asda maintenance plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Meal Prep Maintenance Plan — 2,000 kcal
Steady, balanced eating around a ~2,000 kcal/day target. This 7-day plan targets 2,000 kcal/day and averages 119g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/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
GoalMaintenance
Weekly cost£30–40 estimate
Daily average across the 7 days
2,000 kcal119g protein274g carbs48g fat53g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1995 kcal per person121g protein · 282g carbs per person
Breakfast413 kcal · 17g protein · 71g carbs · 5 min
Bircher Muesli with Grated Apple and Cinnamon
Made with rolled oats, semi-skimmed milk, apple. Ready in 5 min — 413 kcal, 17g protein, 71g carbs.
Recipe
Ingredients
- 60g rolled oats
- 150ml semi-skimmed milk
- 1 apple, grated
- 80g low-fat natural yogurt
- ½ tsp cinnamon
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, semi-skimmed milk and low-fat natural yogurt together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add grated apple and cinnamon. Loosen with a splash of semi-skimmed milk if needed.
Lunch505 kcal · 43g protein · 45g carbs · 30 min
Pork Tenderloin with Roasted Root Vegetables
Made with pork tenderloin, parsnip, carrot. Ready in 30 min — 505 kcal, 43g protein, 45g carbs.
Recipe
Ingredients
- 175g pork tenderloin
- 1 medium parsnip
- 1 medium carrot
- ½ medium sweet potato
- 1 tbsp olive oil
- 1 tsp mixed herbs
Method
- Cut the medium sweet potato into even chunks and boil in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the pork tenderloin in a non-stick pan over medium heat until cooked through. Meanwhile roast medium parsnip and medium carrot at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Serve the medium sweet potato with pork tenderloin, medium parsnip, medium carrot, olive oil and mixed herbs, then season to taste.
Dinner764 kcal · 37g protein · 132g carbs · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 764 kcal, 37g protein, 132g carbs.
Recipe
Ingredients
- ½ medium butternut squash (about 375g)
- 100g red lentils
- 1 onion
- 2 garlic cloves
- 675ml vegetable stock
- 1 wholemeal roll
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
- Peel and chop onion, garlic and medium butternut squash into even pieces.
- Heat a large pan over medium heat and soften onion, garlic and medium butternut squash for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
Snack102 kcal · 4g protein · 5g carbs · 3 min
Almond Butter with Celery Sticks
Made with almond butter, celery sticks. Ready in 3 min — 102 kcal, 4g protein, 5g carbs.
Recipe
Ingredients
- 1 tbsp almond butter
- 4 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.
Snack211 kcal · 20g protein · 29g carbs · 3 min
Turkey Breast Slices with Rye Crackers
Made with turkey breast slices, rye crackers, mustard. Ready in 3 min — 211 kcal, 20g protein, 29g carbs.
Recipe
Ingredients
- 75g turkey breast slices
- 4 rye crackers
- 1 tsp mustard
Allergens in this meal: Cereals containing gluten, Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion turkey breast slices and mustard as needed.
- Top rye crackers with turkey breast slices and mustard and serve.
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.
0 of 51 items tickedSaved on this device
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 16 prep-friendly meals. Start with 13 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 13 main containers, then add the separate small tubs shown above.
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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 2,000 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 | 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 Bircher Muesli with Grated Apple and Cinnamon for quick breakfasts.
- Cook and portion five lunches of Pork Tenderloin with Roasted Root Vegetables.
- Batch cook Butternut Squash and Lentil Soup with Bread and Three-Bean Vegetable Chilli with Brown Rice as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Almond Butter with Celery Sticks and Turkey Breast Slices with Rye Crackers.
- 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 Meal Prep Maintenance Plan — 2,000 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
1995 kcal - 121g protein, 282g carbs, 41g fat, 52g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (413 kcal, 17g protein, 71g carbs, 7g fat, 11g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (505 kcal, 43g protein, 45g carbs, 19g fat, 11g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (764 kcal, 37g protein, 132g carbs, 4g fat, 22g fibre per person)
- Snack: Almond Butter with Celery Sticks (102 kcal, 4g protein, 5g carbs, 9g fat, 2g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (211 kcal, 20g protein, 29g carbs, 2g fat, 6g fibre per person)
Tuesday
2001 kcal - 118g protein, 295g carbs, 41g fat, 64g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (395 kcal, 16g protein, 68g carbs, 7g fat, 10g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (479 kcal, 41g protein, 43g carbs, 18g fat, 11g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (824 kcal, 39g protein, 151g carbs, 6g fat, 35g fibre per person)
- Snack: Almond Butter with Celery Sticks (97 kcal, 3g protein, 4g carbs, 8g fat, 2g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (206 kcal, 19g protein, 29g carbs, 2g fat, 6g fibre per person)
Wednesday
1995 kcal - 121g protein, 282g carbs, 41g fat, 52g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (413 kcal, 17g protein, 71g carbs, 7g fat, 11g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (505 kcal, 43g protein, 45g carbs, 19g fat, 11g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (764 kcal, 37g protein, 132g carbs, 4g fat, 22g fibre per person)
- Snack: Almond Butter with Celery Sticks (102 kcal, 4g protein, 5g carbs, 9g fat, 2g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (211 kcal, 20g protein, 29g carbs, 2g fat, 6g fibre per person)
Thursday
2001 kcal - 118g protein, 295g carbs, 41g fat, 64g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (395 kcal, 16g protein, 68g carbs, 7g fat, 10g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (479 kcal, 41g protein, 43g carbs, 18g fat, 11g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (824 kcal, 39g protein, 151g carbs, 6g fat, 35g fibre per person)
- Snack: Almond Butter with Celery Sticks (97 kcal, 3g protein, 4g carbs, 8g fat, 2g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (206 kcal, 19g protein, 29g carbs, 2g fat, 6g fibre per person)
Friday
1995 kcal - 121g protein, 282g carbs, 41g fat, 52g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (413 kcal, 17g protein, 71g carbs, 7g fat, 11g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (505 kcal, 43g protein, 45g carbs, 19g fat, 11g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (764 kcal, 37g protein, 132g carbs, 4g fat, 22g fibre per person)
- Snack: Almond Butter with Celery Sticks (102 kcal, 4g protein, 5g carbs, 9g fat, 2g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (211 kcal, 20g protein, 29g carbs, 2g fat, 6g fibre per person)
Saturday
2011 kcal - 101g protein, 202g carbs, 88g fat, 35g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (370 kcal, 11g protein, 55g carbs, 9g fat, 11g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (453 kcal, 33g protein, 65g carbs, 10g fat, 9g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (718 kcal, 45g protein, 55g carbs, 35g fat, 8g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (210 kcal, 6g protein, 17g carbs, 14g fat, 3g fibre per person)
- Snack: Dark Chocolate and Almonds (260 kcal, 6g protein, 10g carbs, 20g fat, 4g fibre per person)
Sunday
2002 kcal - 132g protein, 277g carbs, 45g fat, 49g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (441 kcal, 13g protein, 66g carbs, 11g fat, 14g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (494 kcal, 37g protein, 67g carbs, 12g fat, 10g fibre per person)
- Dinner: Cod and Chickpea Stew (578 kcal, 60g protein, 72g carbs, 8g fat, 19g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (216 kcal, 15g protein, 27g carbs, 5g fat, 1g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (273 kcal, 7g protein, 45g carbs, 9g fat, 5g fibre per person)
Weekly shopping list
Protein
- Pork tenderloin 875g
- Red lentils 300g
- Turkey breast slices 380g
- Salmon fillet 160g
- Cod fillet 210g
- Tinned chickpeas 210g
Carbs & Grains
- Rolled oats 400g
- Wholemeal 3 rolls
- Wholemeal 2 pittas
- Brown rice 150g
- Wholemeal pasta 80g
- Rice 6 cakes
Vegetables
- Parsnip 480g
- Carrot 480g
- Sweet potato 480g
- Butternut squash 1.2kg
- Onion 6
- Celery 19 sticks
- Tinned tomatoes 3 x 400g tins (1151g required)
- Red pepper 4
- Courgette 2
- Cherry tomatoes 1 x 300g pack (264g required)
- Baby spinach 90g
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (709ml required)
- Low-fat natural yogurt 380g
- Oat milk 1 x 1L carton (385ml required)
- Cottage cheese 490g
Fruit
- Apple 5
- mixed berries 160g
- Raisins 18g
- Banana 1
Herbs & Spices
- Cinnamon 2.5 tsp
- Mixed herbs 2.25 tbsp
- Garlic 11 cloves
- Chilli powder 2 tsp
- Cumin 2 tsp
- Paprika 1.25 tsp
- Parsley, optional to taste
Condiments & Oils
- Olive oil 5.75 tbsp
- Vegetable stock 5 cubes (makes 2500ml; 2031ml required)
- Almond butter 4.75 tbsp
- Mustard 1.75 tbsp
- Peanut butter 17g
Tins & Jars
- Mixed beans 750g
Extras
- Rye 19 crackers
- Chia seeds 20g
- Maple syrup 2 tsp
- Lemon juice, optional to taste
- Mixed nuts 30g
- Dark chocolate 70% 30g
- Almonds 18g
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 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. 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 119g 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 maintenance plan?
Plenty of maintenance plans share the same 2,000 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 maintenance 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 2,000 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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