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 Balanced Plate Weekly Pescatarian Plan — 1,800 kcal
Fish and plant-based meals. This 7-day plan targets 1,800 kcal/day and averages 98g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalPescatarian
Weekly cost£30–40 estimate
Daily average across the 7 days
1,803 kcal98g protein243g carbs50g fat42g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1779 kcal per person74g protein · 279g carbs per person
Breakfast524 kcal · 16g protein · 77g carbs · 5 min
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 524 kcal, 16g protein, 77g carbs.
Recipe
Ingredients
- 70g rolled oats
- 175ml oat milk
- ¾ tbsp peanut butter
- 1 banana
- ¾ tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, oat milk and chia seeds 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 peanut butter and banana. Loosen with a splash of oat milk if needed.
Lunch574 kcal · 29g protein · 90g carbs · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 574 kcal, 29g protein, 90g carbs.
Recipe
Ingredients
- 90g green lentils (dry weight)
- 1 medium sweet potato
- 2 generous handfuls baby spinach (about 50g)
- 1 tbsp tahini
- lemon juice, to taste
- ¾ tsp cumin
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned, then cool slightly.
- Simmer the green lentils (dry weight) in a pan with plenty of water for 15-20 minutes, until tender, then drain any excess liquid.
- Rinse and dry baby spinach.
- Arrange green lentils (dry weight), medium sweet potato, baby spinach, lemon juice, to taste and cumin in a bowl and finish with tahini.
Dinner498 kcal · 24g protein · 97g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 498 kcal, 24g protein, 97g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 1 medium sweet potato
- ¾ of a standard tin of tomatoes
- 3 generous handfuls spinach (about 90g)
- ¾ tsp cumin
- ¾ 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.
Snack183 kcal · 5g protein · 15g carbs · 1 min
Almonds and Dried Cranberries
Made with almonds, dried cranberries. Ready in 1 min — 183 kcal, 5g protein, 15g carbs.
Recipe
Ingredients
- 20g almonds
- 15g dried cranberries
Allergens in this meal: Tree nuts. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Combine almonds and dried cranberries in a bowl or lidded container.
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
Tins & Jars
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 Balanced Plate Weekly Pescatarian 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
1779 kcal - 74g protein, 279g carbs, 46g fat, 53g fibre- Breakfast: Peanut Butter Overnight Oats (524 kcal, 16g protein, 77g carbs, 16g fat, 13g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (574 kcal, 29g protein, 90g carbs, 12g fat, 17g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (498 kcal, 24g protein, 97g carbs, 7g fat, 21g fibre per person)
- Snack: Almonds and Dried Cranberries (183 kcal, 5g protein, 15g carbs, 11g fat, 2g fibre per person)
Tuesday
1839 kcal - 80g protein, 246g carbs, 57g fat, 40g fibre- Breakfast: Peanut Butter Overnight Oats (556 kcal, 17g protein, 84g carbs, 16g fat, 14g fibre per person)
- Lunch: Black Bean Burrito Bowl (507 kcal, 21g protein, 96g carbs, 3g fat, 15g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (567 kcal, 37g protein, 38g carbs, 29g fat, 7g fibre per person)
- Snack: Banana and Almonds (209 kcal, 5g protein, 28g carbs, 9g fat, 4g fibre per person)
Wednesday
1801 kcal - 124g protein, 220g carbs, 45g fat, 44g fibre- Breakfast: Peanut Butter Overnight Oats (571 kcal, 17g protein, 86g carbs, 16g fat, 14g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (588 kcal, 40g protein, 57g carbs, 19g fat, 11g fibre per person)
- Dinner: Cod and Chickpea Stew (511 kcal, 53g protein, 64g carbs, 7g fat, 17g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (131 kcal, 14g protein, 13g carbs, 3g fat, 2g fibre per person)
Thursday
1789 kcal - 84g protein, 268g carbs, 40g fat, 49g fibre- Breakfast: Peanut Butter Overnight Oats (493 kcal, 15g protein, 73g carbs, 15g fat, 12g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (454 kcal, 24g protein, 63g carbs, 12g fat, 7g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (718 kcal, 34g protein, 131g carbs, 5g fat, 30g fibre per person)
- Snack: Hard-Boiled Eggs (124 kcal, 11g protein, 1g carbs, 8g fat, 0g fibre per person)
Friday
1809 kcal - 122g protein, 210g carbs, 59g fat, 31g fibre- Breakfast: Peanut Butter Overnight Oats (582 kcal, 18g protein, 87g carbs, 17g fat, 15g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (365 kcal, 34g protein, 48g carbs, 7g fat, 8g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (690 kcal, 51g protein, 68g carbs, 28g fat, 6g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (172 kcal, 19g protein, 7g carbs, 7g fat, 2g fibre per person)
Saturday
1801 kcal - 115g protein, 252g carbs, 40g fat, 41g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (331 kcal, 14g protein, 63g carbs, 5g fat, 9g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (382 kcal, 22g protein, 71g carbs, 2g fat, 22g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (800 kcal, 40g protein, 99g carbs, 25g fat, 9g fibre per person)
- Snack: Chocolate Protein Shake (288 kcal, 39g protein, 19g carbs, 8g fat, 1g fibre per person)
Sunday
1801 kcal - 89g protein, 224g carbs, 60g fat, 34g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (300 kcal, 13g protein, 57g carbs, 5g fat, 8g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (532 kcal, 37g protein, 53g carbs, 14g fat, 10g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (700 kcal, 32g protein, 69g carbs, 32g fat, 11g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (269 kcal, 7g protein, 45g carbs, 9g fat, 5g fibre per person)
Weekly shopping list
Protein
- Green lentils 180g
- Tinned chickpeas 360g
- Black beans 180g
- Eggs 8
- Cod fillet 350g
- Silken tofu 130g
- Salmon fillet 170g
- Smoked salmon 180g
- Whey protein powder 35g
Carbs & Grains
- Rolled oats 360g
- Brown rice 310g
- Wholemeal 1 roll
- Soba noodles 85g
- Quinoa 85g
- Wholemeal pasta 95g
- Rice 2 cakes
Vegetables
- Sweet potato 600g
- Baby spinach 210g
- Tinned tomatoes 4 x 400g tins (1488g required)
- Spinach 140g
- Cherry tomatoes 1 x 300g pack (119g required)
- Cucumber 2 (505g required)
- Onion 3
- Edamame beans 85g
- Red pepper 1
- Pak choi 140g
- mixed veg 230g
- Spring onion 3
- Mixed leaves 65g
Dairy & Eggs
- Oat milk 1 x 1L carton (880ml required)
- Reduced-fat feta 55g
- Halloumi 75g
- Low-fat Greek yogurt 140g
- Semi-skimmed milk 1 x 1L carton (765ml required)
- Ricotta 110g
- Parmesan 15g
Fruit
- Banana 7
- Pomegranate seeds 30g
- mixed berries 250g
Herbs & Spices
- Cumin 2.5 tsp
- Paprika 2.75 tsp
- Coriander, optional to taste
- Mixed herbs 1 tsp
- Garlic 8 cloves
- Parsley, optional to taste
- Chilli powder 1 tsp
- Basil, optional to taste
- Dill 1 tsp
Condiments & Oils
- Peanut butter 90g
- Tahini 17g
- Salsa 45g
- Olive oil 1.75 tbsp
- Lemon dressing 14g
- Miso paste 1.75 tbsp
- Soy sauce 4 tbsp
- Honey 2.25 tsp
- Vegetable stock 1 cube (makes 500ml; 224ml required)
- Sesame oil 1.25 tsp
Tins & Jars
- Mixed beans 330g
- Cannellini beans 230g
Extras
- Chia seeds 22g
- Lemon juice, optional to taste x2
- Almonds 40g
- Dried cranberries 17g
- Sweetcorn 55g
- Lime juice, optional to taste
- Sesame seeds 1.75 tsp
- Lemon 1
- Bran Flakes 100g
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 an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
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 98g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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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