What this plan is for
An Asda weight loss plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Weight Loss Meal Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 129g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, 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
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,799 kcal129g protein198g carbs56g fat32g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1805 kcal per person119g protein · 186g carbs per person
Breakfast467 kcal · 26g protein · 45g carbs · 8 min
Turmeric Scrambled Eggs on Rye Toast
Made with eggs, rye bread, turmeric. Ready in 8 min — 467 kcal, 26g protein, 45g carbs.
Recipe
Ingredients
- 3 eggs
- 2 slices of rye bread
- ½ tsp turmeric
- black pepper, to taste
- 4g butter
- 1 generous handful baby spinach (about 25g)
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop black pepper, to taste and baby spinach, 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 rye bread, then serve with the eggs and turmeric and butter.
Lunch537 kcal · 22g protein · 58g carbs · 15 min
Soft Boiled Egg Buddha Bowl with Avocado
Made with eggs, brown rice, avocado. Ready in 15 min — 537 kcal, 22g protein, 58g carbs.
Recipe
Ingredients
- 2 soft-boiled eggs
- 70g brown rice (dry weight)
- ½ avocado
- 2 generous handfuls mixed leaves (about 50g)
- 5 cherry tomatoes
- 1 tbsp tahini dressing
Allergens in this meal: Eggs, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop avocado, mixed leaves and cherry tomatoes, then cook them in a non-stick pan over medium heat until softened.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Season to taste and serve with brown rice (dry weight) and tahini dressing.
Dinner638 kcal · 64g protein · 76g carbs · 35 min
Chicken and Lentil One-Pot Stew
Made with chicken thighs, green lentils, tinned tomatoes. Ready in 35 min — 638 kcal, 64g protein, 76g carbs.
Recipe
Ingredients
- 175g chicken thighs
- 80g green lentils
- ¾ of a standard tin of tomatoes
- ¾ onion
- 3 garlic cloves
- 1¾ tsp paprika
- 3 generous handfuls spinach (about 80g)
Method
- Peel and chop onion, garlic and tomatoes into even pieces.
- Heat a large pan over medium heat and brown the chicken thighs with onion and garlic for 5-7 minutes.
- Stir in paprika, then add green lentils and spinach with enough water to cover and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack163 kcal · 7g protein · 7g carbs · 3 min
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks. Ready in 3 min — 163 kcal, 7g protein, 7g carbs.
Recipe
Ingredients
- 1¾ tbsp peanut butter
- 3 celery sticks
Allergens in this meal: Celery, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion celery sticks as needed.
- Combine peanut butter and celery sticks 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
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 Weight Loss 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
1805 kcal - 119g protein, 186g carbs, 66g fat, 34g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (467 kcal, 26g protein, 45g carbs, 20g fat, 6g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (537 kcal, 22g protein, 58g carbs, 23g fat, 7g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (638 kcal, 64g protein, 76g carbs, 10g fat, 19g fibre per person)
- Snack: Peanut Butter with Celery Sticks (163 kcal, 7g protein, 7g carbs, 13g fat, 2g fibre per person)
Tuesday
1800 kcal - 112g protein, 174g carbs, 77g fat, 25g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (415 kcal, 23g protein, 39g carbs, 18g fat, 5g fibre per person)
- Lunch: Lean Beef Stir-Fry with Brown Rice (533 kcal, 40g protein, 58g carbs, 14g fat, 5g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (584 kcal, 36g protein, 50g carbs, 31g fat, 11g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (268 kcal, 13g protein, 27g carbs, 14g fat, 4g fibre per person)
Wednesday
1799 kcal - 127g protein, 219g carbs, 45g fat, 40g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (467 kcal, 26g protein, 45g carbs, 20g fat, 6g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (513 kcal, 43g protein, 47g carbs, 15g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (553 kcal, 41g protein, 87g carbs, 6g fat, 22g fibre per person)
- Snack: Mini Protein Overnight Oats (266 kcal, 17g protein, 40g carbs, 4g fat, 5g fibre per person)
Thursday
1801 kcal - 117g protein, 226g carbs, 43g fat, 36g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (468 kcal, 26g protein, 45g carbs, 20g fat, 6g fibre per person)
- Lunch: Black Bean Burrito Bowl (497 kcal, 20g protein, 94g carbs, 3g fat, 15g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (582 kcal, 52g protein, 61g carbs, 13g fat, 10g fibre per person)
- Snack: Sardines on Rye Crackers (254 kcal, 19g protein, 26g carbs, 7g fat, 5g fibre per person)
Friday
1786 kcal - 165g protein, 170g carbs, 51g fat, 33g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (571 kcal, 33g protein, 52g carbs, 26g fat, 7g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (446 kcal, 53g protein, 37g carbs, 10g fat, 10g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (478 kcal, 52g protein, 50g carbs, 9g fat, 7g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (291 kcal, 27g protein, 31g carbs, 6g fat, 9g fibre per person)
Saturday
1803 kcal - 120g protein, 203g carbs, 60g fat, 30g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (319 kcal, 13g protein, 61g carbs, 5g fat, 8g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (424 kcal, 29g protein, 23g carbs, 24g fat, 7g fibre per person)
- Dinner: Tofu Pad Thai (815 kcal, 52g protein, 87g carbs, 30g fat, 9g fibre per person)
- Snack: Tuna on Rye Crackers (245 kcal, 26g protein, 32g carbs, 1g fat, 6g fibre per person)
Sunday
1800 kcal - 142g protein, 210g carbs, 49g fat, 25g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (287 kcal, 12g protein, 55g carbs, 5g fat, 8g fibre per person)
- Lunch: Lean Beef Stir-Fry with Brown Rice (662 kcal, 50g protein, 72g carbs, 17g fat, 6g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (603 kcal, 47g protein, 67g carbs, 20g fat, 10g fibre per person)
- Snack: Chocolate Protein Shake (248 kcal, 33g protein, 16g carbs, 7g fat, 1g fibre per person)
Weekly shopping list
Protein
- Eggs 19
- Chicken thighs 180g
- Green lentils 85g
- Lean beef strips 320g
- Salmon fillet 150g
- Chicken breast 460g
- Quorn mince 170g
- Black beans 180g
- Tinned sardines in spring water 80g
- Tinned chickpeas 160g
- Tinned tuna 160g
- Turkey breast slices 85g
- Firm tofu 220g
- Tinned tuna in spring water 90g
- Pork tenderloin 200g
- Whey protein powder 30g
Carbs & Grains
- Rye bread 9 slices
- Brown rice 280g
- Wholemeal pasta 220g
- Rolled oats 35g
- Rice noodles 90g
Vegetables
- Baby spinach 140g
- Avocado 1
- Mixed leaves 270g
- Cherry tomatoes 2 x 300g packs (340g required)
- Tinned tomatoes 2 x 400g tins (653g required)
- Onion 2
- Spinach 85g
- Celery 4 sticks
- Sweet potato 575g
- Broccoli 160g
- Mushrooms 180g
- Cucumber 1 (74g required)
- Spring onion 6
- Courgette 1
- Red pepper 1
Dairy & Eggs
- Butter 21g
- Parmesan 8g
- Skyr 85g
- Semi-skimmed milk 1 x 1L carton (786ml required)
- Low-fat crème fraîche 45g
- Light cream cheese 35g
Fruit
- Banana 1
- mixed berries 170g
- Apple 1
Herbs & Spices
- Turmeric 2.25 tsp
- Black pepper, optional to taste x5
- Garlic 9 cloves
- Paprika 1.75 tsp
- Dill 1 tsp
- Mixed herbs 1 tsp
- Coriander, optional to taste
- Thyme 1 tsp
- Rosemary 1 tsp
Condiments & Oils
- Tahini dressing 16g
- Peanut butter 30g
- Soy sauce 3.5 tbsp
- Sesame oil 2 tsp
- Olive oil 2.25 tbsp
- Green pesto 20g
- Salsa 45g
- Lemon dressing 35g
- Honey 2.25 tsp
- Tamari 2.25 tbsp
Extras
- stir-fry veg 270g
- Lemon 1
- Reduced-fat cheddar 35g
- Oatcakes 4
- Sweetcorn 55g
- Lime juice, optional to taste x2
- Rye 8 crackers
- Bran Flakes 95g
- Beansprouts 110g
- Peanuts 22g
- Lemon juice 1.25 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.
- Large multipack meat and frozen ranges that suit bulk batch cooking.
- 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
- 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)
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this weight loss 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 129g 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 weight loss plan?
Plenty of weight loss 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 weight loss 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 beginners?
Yes. Recipes are rated Standard (20–30 min/day) and use ingredients available at Asda — no specialist equipment or advanced technique is needed.
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