Asda Weight Loss Meal Plan — 1,800 kcal
Free 7-day weight loss 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
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 240 kcal, 20g protein.
Lean Beef Mince Lettuce Wraps
Made with lean beef mince, romaine lettuce leaves, spring onion. Ready in 15 min — 380 kcal, 36g protein.
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 420 kcal, 36g protein.
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber half. Ready in 3 min — 130 kcal, 18g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Lean beef mince 180g
- Eggs 3
- Tinned chickpeas 200g
- Red lentils 120g
- Chicken thighs 220g
- Green lentils 100g
- Firm tofu 200g
- Salmon fillet 180g
- Turkey mince lean 200g
Carbs & Grains
- Wholemeal roll 1
- Brown rice 80g dry
- Low-sugar granola 30g
Vegetables
- Romaine lettuce leaves 4
- Spring onion 2
- Spinach 60g
- Cherry tomatoes 8
- Cucumber half
- Baby spinach 100g
- Onion 1
- Carrot 2
- Edamame beans 80g
- Broccoli 200g
- Sweet potato 200g
- Celery sticks 2
Dairy & Eggs
- Low-fat Greek yogurt 200g
- Cottage cheese 150g
- Halloumi 80g
- Semi-skimmed milk 200ml
Extras & Condiments
- Frozen mixed berries 100g
- Honey 1 tsp
- Soy sauce 1 tbsp
- Garlic 2 cloves
- Ginger 1 tsp
- Reduced-fat feta 60g
- Olive oil 1 tsp
- Mixed herbs 1 tsp
- Curry powder 2 tsp
- Garam masala 2 tsp
- Almonds 25g
- Dried cranberries 20g
- Lemon juice 1 tbsp
- Paprika 2 tsp
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Pomegranate seeds 30g
- Fajita spice 2 tsp
- Hummus 60g
- Sesame oil 1 tsp
- Teriyaki sauce 40g
- Bran Flakes 45g
- Light Caesar dressing 20g
- Parmesan 10g
- Dill 1 tsp
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)
🥦 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. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.