Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
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 calories, protein totals and the weekly shopping list.
Breakfast: Poached Eggs with Smoked Salmon on Toast (501 kcal, 41g protein)
Lunch: Soft Boiled Egg Buddha Bowl with Avocado (513 kcal, 29g protein)
Dinner: Egg Fried Brown Rice with Frozen Vegetables (512 kcal, 21g protein)
Snack: Pumpkin Seeds with Dark Chocolate Chips (274 kcal, 10g protein)
Weekly shopping list
Protein
Tinned tuna in spring water 180g
Salmon fillet 225g
Firm tofu 220g
Mackerel fillet 220g
Eggs 1
Tinned chickpeas 135g
Green lentils 140g
Smoked salmon 120g
King prawns 210g
Eggs 2 soft-boiled
Carbs & Grains
Brown rice 100g dry
Wholewheat noodles 100g dry
New potatoes 310g
Rice cakes 2
Wholemeal pitta 1
Rice noodles 115g dry
Wholemeal bread 2 slices
Vegetables
Edamame beans 100g
Spring onion 3
Sweet potato 250g
Broccoli 250g
Cucumber quarter grated
Carrot 1
Celery sticks 3
Cherry tomatoes 11
Tomato 1
Cucumber 5 slices
Courgette 1
Red pepper 1
Onion 1
Peanuts 30g
Baby spinach 70g
Mushrooms 235g
Frozen peas 120g
Avocado half
Dairy & Eggs
Low-fat Greek yogurt 125g
Peanut butter 1.25 tbsp
Tinned coconut milk light 270ml
Almond butter 1.25 tbsp
Extras & Condiments
Plain kefir 250ml
Frozen mixed berries 125g
Chia seeds 1.25 tbsp
Honey 1.25 tsp
Soy sauce 1.25 tbsp
Sesame oil 1.25 tsp
Olive oil 1.25 tbsp
Lemon 1
Dill 1.25 tsp
Garlic clove 3/4
Ginger 1.25 tsp
Garlic 2 cloves
Lemon juice
Mustard dressing 25g
Watercress 50g
Banana 1
Green beans 105g
Olives 13
Teriyaki sauce 55g
Sesame seeds 1.25 tsp
Almonds 35g
Dried cranberries 25g
Falafel 5 baked
Hummus 55g
Mixed leaves 55g
Mixed frozen veg 270g
Curry paste 40g
Vegetable stock 700ml
Cumin 1.5 tsp
Beansprouts 140g
Tamari 2.75 tbsp
Lime juice
Rye crackers 6
Parmesan 25g
Smoked paprika 1.25 tsp
Tahini dressing 25g
Frozen mixed veg 240g
Pumpkin seeds 35g
Dark chocolate chips 20g
Your 7-Day Meal Plan
Monday
1800 kcal126g protein
Breakfast313 kcal · 13g protein · 3 min
Kefir with Berries and Chia Seeds
Made with plain kefir, frozen mixed berries, chia seeds. Ready in 3 min — 313 kcal, 13g protein.
Recipe
Add Plain kefir 250ml, Frozen mixed berries 125g, Chia seeds 1.25 tbsp, Honey 1.25 tsp to a lidded container.
Stir well, cover, and chill for at least 4 hours or overnight.
Stir again before eating and add a splash of milk if it is too thick.
Lunch587 kcal · 50g protein · 12 min
Tuna and Edamame Brown Rice Bowl
Made with tinned tuna in spring water, brown rice, edamame beans. Ready in 12 min — 587 kcal, 50g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Tinned tuna in spring water 180g, Brown rice 100g dry, Edamame beans 100g, Soy sauce 1.25 tbsp, Sesame oil 1.25 tsp, Spring onion 3.
Cook or warm any protein or grains listed, then let them cool slightly.
Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner725 kcal · 53g protein · 25 min
Baked Salmon, Sweet Potato Wedges and Broccoli
Made with salmon fillet, sweet potato, broccoli. Ready in 25 min — 725 kcal, 53g protein.
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?
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.
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 the full 7-day meal plan and includes the weekly shopping list.
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.
