What this plan is for
An Asda pescatarian plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Pescatarian Meal Plan — 1,800 kcal
Fish and plant-based meals. This 7-day plan targets 1,800 kcal/day and averages 128g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals lean on lower-fat protein — white fish, prawns, egg whites and low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalPescatarian
Weekly cost£30–40 estimate
Daily average across the 7 days
1,799 kcal128g protein206g carbs52g fat27g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person149g protein · 197g carbs per person
Breakfast368 kcal · 31g protein · 46g carbs · 5 min
High-Protein Yogurt with Homemade Granola
Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 368 kcal, 31g protein, 46g carbs.
Recipe
Ingredients
- 225g skyr
- 50g low-sugar granola
- 90g frozen berries
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put skyr and low-sugar granola in a bowl.
- Top with frozen berries.
- Eat straight away, or cover and chill for later the same day.
Lunch439 kcal · 24g protein · 41g carbs · 10 min
Egg Mayo Sandwich on Wholemeal
Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 439 kcal, 24g protein, 41g carbs.
Recipe
Ingredients
- 2 hard-boiled eggs
- 1 tbsp plus 1 tsp light mayo
- 2 slices of wholemeal bread
- 1 generous handful watercress (about 30g)
- 1 tsp mustard
Allergens in this meal: Cereals containing gluten, Eggs, Mustard. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop watercress, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and light mayo and mustard.
Dinner810 kcal · 73g protein · 101g carbs · 30 min
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn. Ready in 30 min — 810 kcal, 73g protein, 101g carbs.
Recipe
Ingredients
- 1¼ standard tins of tuna, drained
- 100g wholemeal pasta (dry weight)
- 100g sweetcorn
- ½ of a standard tin of tomatoes
- 30g reduced-fat cheddar
Allergens in this meal: Cereals containing gluten, Fish, Milk. 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, prepare tuna, sweetcorn, tomatoes and reduced-fat cheddar and warm everything gently in a pan.
- Fold the cooked pasta through the pan, then tip everything into an ovenproof dish. Scatter reduced-fat cheddar evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Snack183 kcal · 21g protein · 9g carbs · 3 min
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber. Ready in 3 min — 183 kcal, 21g protein, 9g carbs.
Recipe
Ingredients
- 175g cottage cheese
- ½ cucumber
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Put cucumber in a bowl or lidded container, adding cottage cheese just before eating.
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.
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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 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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 | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Asda Pescatarian Meal 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
1800 kcal - 149g protein, 197g carbs, 44g fat, 27g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (368 kcal, 31g protein, 46g carbs, 6g fat, 6g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (439 kcal, 24g protein, 41g carbs, 19g fat, 6g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (810 kcal, 73g protein, 101g carbs, 12g fat, 14g fibre per person)
- Snack: Cottage Cheese with Cucumber (183 kcal, 21g protein, 9g carbs, 7g fat, 1g fibre per person)
Tuesday
1805 kcal - 163g protein, 190g carbs, 43g fat, 20g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (370 kcal, 31g protein, 46g carbs, 6g fat, 6g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (597 kcal, 41g protein, 51g carbs, 28g fat, 8g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (731 kcal, 72g protein, 86g carbs, 9g fat, 6g fibre per person)
- Snack: Skyr High-Protein Yogurt (107 kcal, 19g protein, 7g carbs, 0g fat, 0g fibre per person)
Wednesday
1801 kcal - 156g protein, 216g carbs, 37g fat, 25g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (344 kcal, 29g protein, 43g carbs, 6g fat, 6g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (643 kcal, 57g protein, 75g carbs, 12g fat, 7g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (637 kcal, 65g protein, 74g carbs, 10g fat, 7g fibre per person)
- Snack: Apple and Peanut Butter (177 kcal, 5g protein, 24g carbs, 9g fat, 5g fibre per person)
Thursday
1796 kcal - 118g protein, 196g carbs, 65g fat, 32g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (347 kcal, 29g protein, 43g carbs, 6g fat, 6g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (715 kcal, 27g protein, 89g carbs, 30g fat, 16g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (478 kcal, 52g protein, 50g carbs, 9g fat, 7g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (256 kcal, 10g protein, 14g carbs, 20g fat, 3g fibre per person)
Friday
1793 kcal - 103g protein, 270g carbs, 35g fat, 32g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (337 kcal, 28g protein, 42g carbs, 6g fat, 6g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (507 kcal, 26g protein, 80g carbs, 13g fat, 12g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (685 kcal, 30g protein, 117g carbs, 9g fat, 11g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (264 kcal, 19g protein, 31g carbs, 7g fat, 3g fibre per person)
Saturday
1800 kcal - 95g protein, 179g carbs, 72g fat, 24g fibre- Breakfast: Porridge with Walnuts and Cinnamon (496 kcal, 14g protein, 63g carbs, 19g fat, 11g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (557 kcal, 38g protein, 41g carbs, 24g fat, 6g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (602 kcal, 30g protein, 74g carbs, 19g fat, 7g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
Sunday
1800 kcal - 110g protein, 196g carbs, 65g fat, 28g fibre- Breakfast: Porridge with Walnuts and Cinnamon (471 kcal, 13g protein, 60g carbs, 18g fat, 10g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (308 kcal, 29g protein, 40g carbs, 6g fat, 6g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (819 kcal, 41g protein, 83g carbs, 36g fat, 12g fibre per person)
- Snack: Chocolate Protein Shake (202 kcal, 27g protein, 13g carbs, 5g fat, 0g fibre per person)
Weekly shopping list
Protein
- Eggs 8
- Tinned tuna in spring water 320g
- Salmon fillet 300g
- Tuna steak 230g
- Falafel 5
- Tinned tuna 160g
- Cod fillet 150g
- Firm tofu 160g
- Tinned chickpeas 80g
- Whey protein powder 24g
Carbs & Grains
- Low-sugar granola 250g
- Wholemeal bread 3 slices
- Wholemeal pasta 120g
- New potatoes 230g
- Brown rice 430g
- White potatoes 270g
- Wholemeal 1 pitta
- Soba noodles 85g
- Rolled oats 130g
- Quinoa 70g
Vegetables
- Watercress 35g
- Tinned tomatoes 1 x 400g tin (224g required)
- Cucumber 2 (362g required)
- Green beans 120g
- Asparagus 170g
- Edamame beans 190g
- Spring onion 6
- Onion 2
- Mixed leaves 110g
- Tomato 1
- Sweet potato 370g
- Red pepper 1
- Mushrooms 210g
- peas 110g
- Baby spinach 50g
- mixed veg 330g
Dairy & Eggs
- Skyr 1.25kg
- Cottage cheese 170g
- Semi-skimmed milk 1 x 1L carton (393ml required)
- Parmesan 20g
- Low-fat Greek yogurt 160g
- Oat milk 1 x 1L carton (485ml required)
- Tinned coconut milk light 1 x 400ml tin (157ml required)
Fruit
- berries 430g
- Apple 1
Herbs & Spices
- Parsley, optional to taste
- Ginger 1 tsp
- Garlic 2 cloves
- Cinnamon 1 tsp
- Paprika 1 tsp
Condiments & Oils
- Light mayo 22g
- Mustard 1.25 tsp
- Olive oil 1.25 tbsp
- Soy sauce 5 tbsp
- Sesame oil 1 tbsp
- Peanut butter 17g
- Hummus 45g
- Lemon dressing 30g
- Vegetable stock 2 cubes (makes 1L; 615ml required)
- Honey 1 tsp
- Curry paste 24g
Extras
- Sweetcorn 120g
- Reduced-fat cheddar 65g
- Lemon 2
- Lemon juice, optional to taste
- Smoked haddock fillet 190g
- Pumpkin seeds 40g
- Dark chocolate chips 16g
- Walnuts 35g
- Maple syrup 1.75 tsp
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.
- 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
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
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. 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 128g 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 pescatarian plan?
Plenty of pescatarian plans share the same 1,800 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this pescatarian 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?
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.
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