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 Quick Prep Pescatarian Plan — 1,800 kcal
Fish and plant-based meals. This 7-day plan targets 1,800 kcal/day and averages 104g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalPescatarian
Weekly cost£30–40 estimate
Daily average across the 7 days
1,794 kcal104g protein203g carbs62g fat32g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person110g protein · 249g carbs per person
Breakfast403 kcal · 21g protein · 32g carbs · 10 min
Avocado and Eggs on Wholemeal Toast
Made with avocado, eggs, wholemeal bread. Ready in 10 min — 403 kcal, 21g protein, 32g carbs.
Recipe
Ingredients
- ½ avocado
- 2 eggs
- 2 slices of wholemeal bread
- 1 tsp lemon juice
- chilli flakes, to taste
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop avocado, 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 lemon juice and chilli flakes, to taste.
Lunch367 kcal · 35g protein · 48g carbs · 25 min
Baked Cod with Sweet Potato Wedges
Made with cod fillet, sweet potato, olive oil. Ready in 25 min — 367 kcal, 35g protein, 48g carbs.
Recipe
Ingredients
- 175g cod fillet
- 1 medium sweet potato
- 1 tsp olive oil
- 1 tsp paprika
- 1 lemon
Allergens in this meal: Fish. 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.
- Meanwhile, bake the cod fillet for 12-18 minutes, until cooked through and it flakes or slices easily.
- Serve the medium sweet potato with cod fillet, lemon, olive oil and paprika, then season to taste.
Dinner790 kcal · 38g protein · 147g carbs · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 790 kcal, 38g protein, 147g carbs.
Recipe
Ingredients
- 100g red lentils
- ½ of a standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp ginger
- 1¾ tsp garam masala
- 80g brown rice (dry weight)
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, simmer red lentils, tomatoes, onion, garlic, ginger and garam masala together in a pan with enough water to cover, until tender.
- Fold the cooked rice through the pan, stir in garam masala, and heat through before serving.
Snack240 kcal · 16g protein · 22g carbs · 5 min
Smoked Salmon with Cream Cheese Crackers
Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 240 kcal, 16g protein, 22g carbs.
Recipe
Ingredients
- 50g smoked salmon
- 30g light cream cheese
- 3 rye crackers
Allergens in this meal: Cereals containing gluten, Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rye crackers with smoked salmon and light cream cheese and serve.
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.
0 of 72 items tickedSaved on this device
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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Asda Quick Prep 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
1800 kcal - 110g protein, 249g carbs, 39g fat, 41g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (367 kcal, 35g protein, 48g carbs, 7g fat, 8g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (790 kcal, 38g protein, 147g carbs, 4g fat, 21g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (240 kcal, 16g protein, 22g carbs, 8g fat, 4g fibre per person)
Tuesday
1799 kcal - 81g protein, 208g carbs, 73g fat, 38g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (359 kcal, 18g protein, 27g carbs, 19g fat, 8g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (352 kcal, 21g protein, 28g carbs, 17g fat, 4g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (917 kcal, 38g protein, 132g carbs, 29g fat, 23g fibre per person)
- Snack: Banana and Almonds (171 kcal, 4g protein, 21g carbs, 8g fat, 3g fibre per person)
Wednesday
1801 kcal - 120g protein, 198g carbs, 60g fat, 24g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (524 kcal, 38g protein, 64g carbs, 15g fat, 7g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (543 kcal, 54g protein, 65g carbs, 8g fat, 6g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (331 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
Thursday
1799 kcal - 110g protein, 204g carbs, 64g fat, 31g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (564 kcal, 25g protein, 104g carbs, 7g fat, 17g fibre per person)
- Dinner: Miso Glazed Salmon with Soba Noodles (687 kcal, 51g protein, 67g carbs, 27g fat, 6g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
Friday
1807 kcal - 124g protein, 137g carbs, 82g fat, 26g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (491 kcal, 26g protein, 40g carbs, 23g fat, 9g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (558 kcal, 28g protein, 20g carbs, 40g fat, 5g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (480 kcal, 52g protein, 51g carbs, 9g fat, 7g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (278 kcal, 18g protein, 26g carbs, 10g fat, 5g fibre per person)
Saturday
1801 kcal - 107g protein, 184g carbs, 69g fat, 27g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (467 kcal, 26g protein, 45g carbs, 20g fat, 6g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (531 kcal, 36g protein, 51g carbs, 17g fat, 10g fibre per person)
- Dinner: Tofu Pad Thai (626 kcal, 40g protein, 67g carbs, 23g fat, 7g fibre per person)
- Snack: Banana and Almonds (177 kcal, 5g protein, 21g carbs, 9g fat, 4g fibre per person)
Sunday
1749 kcal - 79g protein, 244g carbs, 48g fat, 37g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (468 kcal, 26g protein, 45g carbs, 20g fat, 6g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (305 kcal, 14g protein, 50g carbs, 8g fat, 9g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (649 kcal, 32g protein, 112g carbs, 3g fat, 19g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (327 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
Weekly shopping list
Protein
- Eggs 19
- Cod fillet 170g
- Red lentils 200g
- Smoked salmon 120g
- Tinned chickpeas 525g
- Firm tofu 330g
- Salmon fillet 170g
- Tinned tuna 160g
- Green lentils 85g
Carbs & Grains
- Wholemeal bread 11 slices
- Brown rice 220g
- Wholewheat noodles 70g
- White potatoes 220g
- Oat 7 biscuits
- Soba noodles 85g
- Rye bread 4 slices
- Rice noodles 70g
- Wholemeal 1 pitta
- Wholemeal 1 roll
Vegetables
- Avocado 3
- Sweet potato 400g
- Tinned tomatoes 2 x 400g tins (534g required)
- Onion 4
- Watercress 24g
- Baby spinach 270g
- Broccoli 90g
- Pak choi 140g
- Courgette 2
- Red pepper 2
- Mixed leaves 130g
- Spring onion 5
- Cucumber 1 (50g required)
- Spinach 30g
- Butternut squash 350g
Dairy & Eggs
- Light cream cheese 60g
- Coconut milk light 1 x 400ml tin (161ml required)
- Semi-skimmed milk 1 x 1L carton (132ml required)
- Halloumi 180g
- Butter 8g
Fruit
- Banana 2
- Pomegranate seeds 25g
Herbs & Spices
- Chilli flakes, optional to taste x5
- Paprika 1 tsp
- Garlic 7 cloves
- Ginger 2 tsp
- Garam masala 2 tsp
- Parsley, optional to taste
- Curry powder 2 tsp
- Turmeric 1 tsp
- Black pepper, optional to taste x2
Condiments & Oils
- Olive oil 1.5 tbsp
- Light mayo 16g
- Mustard 1 tsp
- Curry paste 24g
- Soy sauce 2.75 tbsp
- Peanut butter 30g
- Miso paste 1 tbsp
- Lemon dressing 30g
- Tamari 1.75 tbsp
- Hummus 70g
- Vegetable stock 2 cubes (makes 1L; 602ml required)
Extras
- Lemon juice 1.75 tbsp
- Lemon 1
- Rye 6 crackers
- Almonds 35g
- Smoked haddock fillet 160g
- Reduced-fat cheddar 30g
- Sesame seeds 1 tsp
- Balsamic glaze 1.25 tsp
- Beansprouts 85g
- Lime juice, optional to taste
- Peanuts 17g
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 cottage cheese or a protein yogurt as a snack — no cooking, no extra washing up
- A ready-made protein shake covers a gap without adding a single extra step
- 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 104g 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 meals are filtered for near-zero active cooking time, not just for being quick recipes.
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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