Asda Pescatarian Meal Plan — 1,800 kcal
Free 7-day Pescatarian pescatarian 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
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 420 kcal, 20g protein.
Miso Tofu and Edamame Bowl
Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 420 kcal, 28g protein.
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 420 kcal, 36g protein.
Apple with Walnuts
Made with apple, walnuts. Ready in 1 min — 210 kcal, 5g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Eggs 2
- Silken tofu 150g
- Tinned tuna in spring water 145g
- Red lentils 100g
- Smoked mackerel fillet 80g
- Firm tofu 180g
- Tuna steak 200g
- Cod fillet 200g
- King prawns 180g
Carbs & Grains
- Wholemeal flour 80g
- Brown rice 80g dry
- Oatcakes 3
- Wholewheat noodles 80g dry
- New potatoes 150g
- Rice cakes 3
Vegetables
- Edamame beans 100g
- Spinach 60g
- Cherry tomatoes 8
- Spring onion 2
- Onion 1
- Broccoli 100g
- Asparagus 150g
- Tomato 1
- Cucumber 4 slices
- Courgette 1
- Baby spinach 60g
- Mushrooms 200g
- Carrot 2
- Sweet potato mash 250g
Dairy & Eggs
- Semi-skimmed milk 150ml
- Low-fat yogurt 100g
- Butternut squash 400g
- Light cream cheese 20g
- Cottage cheese 100g
Extras & Condiments
- Blueberries 50g
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Sesame seeds 1 tsp
- Reduced-fat feta 60g
- Olive oil 1 tsp
- Mixed herbs 1 tsp
- Apple 1
- Walnuts 20g
- Garlic 2 cloves
- Vegetable stock 700ml
- Lemon juice 1 tsp
- Ginger 1 tsp
- Banana 1
- Almonds 20g
- Green beans 80g
- Olives 10
- Parsley
- Falafel 4 baked
- Hummus 40g
- Reduced-sugar baked beans 200g
- Dark chocolate 70% 30g
- Cumin 1 tsp
- Paprika 1 tsp
- Raisins 20g
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)
Frequently Asked Questions
How much does this pescatarian 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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Asda.