Asda Quick Prep Pescatarian 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
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 380 kcal, 28g protein.
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber half. Ready in 12 min — 420 kcal, 22g protein.
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 460 kcal, 34g protein.
Smoked Mackerel Pâté on Oatcakes
Made with smoked mackerel fillet, light cream cheese, lemon juice. Ready in 5 min — 210 kcal, 18g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Eggs 2
- Quorn mince 200g
- Smoked mackerel fillet 80g
- King prawns 150g
- Salmon fillet 180g
- Green lentils 100g dry
- Silken tofu 150g
Carbs & Grains
- Wholemeal bread 2 slices
- Soba noodles 80g dry
- Oatcakes 3
- White potatoes 250g
- Brown rice 80g dry
- Rice cakes 3
- Rolled oats 60g
- Wholewheat noodles 90g dry
Vegetables
- Baby spinach 50g
- Mushrooms 100g
- Edamame beans 100g
- Cucumber half
- Red pepper 1
- Tinned tomatoes 400g
- Onion 1
- Avocado half
- Cherry tomatoes 8
- Sweet potato 200g
- Courgette 1
- Spring onion 2
- Spinach 60g
- Romaine lettuce leaves 4
Dairy & Eggs
- Light cream cheese 20g
- Semi-skimmed milk 150ml
- Halloumi 100g
- Cottage cheese 100g
- Low-fat natural yogurt 80g
Extras & Condiments
- Olive oil 1 tsp
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Garlic 3 cloves
- Mixed herbs 1 tsp
- Lemon juice 1 tsp
- Reduced-fat cheddar 30g
- Parsley fresh
- Banana 1
- Almonds 20g
- Tahini 20g
- Cumin 1 tsp
- Miso paste 1 tbsp
- Pak choi 150g
- Dark chocolate 70% 30g
- Balsamic glaze 1 tsp
- Garam masala 2 tsp
- Apple 1 grated
- Cinnamon 0.5 tsp
- Lime juice
- 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?
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.
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.