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 Batch-Friendly Weekly Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 107g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,800 kcal107g protein197g carbs67g fat41g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person114g protein · 167g carbs per person
Breakfast449 kcal · 8g protein · 18g carbs · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 449 kcal, 8g protein, 18g carbs.
Recipe
Ingredients
- 25g chia seeds
- 150ml coconut milk
- 80g mango chunks
- vanilla extract, to taste
Method
- Stir chia seeds and coconut milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add mango chunks and vanilla extract, to taste. Loosen with a splash of coconut milk if needed.
Lunch400 kcal · 34g protein · 36g carbs · 30 min
Pork Tenderloin with Roasted Root Vegetables
Made with pork tenderloin, parsnip, carrot. Ready in 30 min — 400 kcal, 34g protein, 36g carbs.
Recipe
Ingredients
- 150g pork tenderloin
- ¾ medium parsnip
- 1 medium carrot
- ½ medium sweet potato
- ¾ tbsp olive oil
- ¾ tsp mixed herbs
Method
- Cut the medium sweet potato into even chunks and boil in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the pork tenderloin in a non-stick pan over medium heat until cooked through. Meanwhile roast medium parsnip and medium carrot at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Serve the medium sweet potato with pork tenderloin, medium parsnip, medium carrot, olive oil and mixed herbs, then season to taste.
Dinner606 kcal · 60g protein · 72g carbs · 35 min
Chicken and Lentil One-Pot Stew
Made with chicken thighs, green lentils, tinned tomatoes. Ready in 35 min — 606 kcal, 60g protein, 72g carbs.
Recipe
Ingredients
- 175g chicken thighs
- 80g green lentils
- ¾ of a standard tin of tomatoes
- ¾ onion
- 2 garlic cloves
- 1½ 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.
Snack344 kcal · 12g protein · 41g carbs · 10 min
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey. Ready in 10 min — 344 kcal, 12g protein, 41g carbs.
Recipe
Ingredients
- 40g rolled oats
- 1 tbsp plus 2 tsp peanut butter
- ¾ tbsp honey
- ¾ tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats, peanut butter, honey and chia seeds in a bowl and mix to a thick, sticky dough that holds together when pressed.
- If the mixture is too dry to hold, add a teaspoon of water or milk at a time; if too wet, add a little more oats.
- Roll into even balls, roughly a heaped tablespoon each.
- Chill in the fridge for at least 30 minutes to set without any baking.
- Keep refrigerated in an airtight container and eat within 5 days.
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 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Chia Seed Pudding with Mango for quick breakfasts.
- Cook and portion five lunches of Pork Tenderloin with Roasted Root Vegetables.
- Batch cook Chicken and Lentil One-Pot Stew and Chickpea and Spinach Coconut Curry as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: No-Bake Peanut Butter Oat Protein Balls.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Asda Batch-Friendly Weekly Weight Loss 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
1799 kcal - 114g protein, 167g carbs, 77g fat, 43g fibre- Breakfast: Chia Seed Pudding with Mango (449 kcal, 8g protein, 18g carbs, 37g fat, 10g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (400 kcal, 34g protein, 36g carbs, 15g fat, 9g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (606 kcal, 60g protein, 72g carbs, 10g fat, 18g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (344 kcal, 12g protein, 41g carbs, 15g fat, 6g fibre per person)
Tuesday
1801 kcal - 78g protein, 192g carbs, 82g fat, 42g fibre- Breakfast: Chia Seed Pudding with Mango (390 kcal, 7g protein, 15g carbs, 32g fat, 9g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (346 kcal, 29g protein, 31g carbs, 13g fat, 8g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (766 kcal, 32g protein, 111g carbs, 24g fat, 19g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (299 kcal, 10g protein, 35g carbs, 13g fat, 6g fibre per person)
Wednesday
1799 kcal - 114g protein, 167g carbs, 77g fat, 43g fibre- Breakfast: Chia Seed Pudding with Mango (449 kcal, 8g protein, 18g carbs, 37g fat, 10g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (400 kcal, 34g protein, 36g carbs, 15g fat, 9g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (606 kcal, 60g protein, 72g carbs, 10g fat, 18g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (344 kcal, 12g protein, 41g carbs, 15g fat, 6g fibre per person)
Thursday
1801 kcal - 78g protein, 192g carbs, 82g fat, 42g fibre- Breakfast: Chia Seed Pudding with Mango (390 kcal, 7g protein, 15g carbs, 32g fat, 9g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (346 kcal, 29g protein, 31g carbs, 13g fat, 8g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (766 kcal, 32g protein, 111g carbs, 24g fat, 19g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (299 kcal, 10g protein, 35g carbs, 13g fat, 6g fibre per person)
Friday
1799 kcal - 114g protein, 167g carbs, 77g fat, 43g fibre- Breakfast: Chia Seed Pudding with Mango (449 kcal, 8g protein, 18g carbs, 37g fat, 10g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (400 kcal, 34g protein, 36g carbs, 15g fat, 9g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (606 kcal, 60g protein, 72g carbs, 10g fat, 18g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (344 kcal, 12g protein, 41g carbs, 15g fat, 6g fibre per person)
Saturday
1799 kcal - 136g protein, 255g carbs, 31g fat, 46g fibre- Breakfast: Overnight Oats with Banana (499 kcal, 18g protein, 87g carbs, 9g fat, 11g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (469 kcal, 35g protein, 66g carbs, 11g fat, 9g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (645 kcal, 48g protein, 102g carbs, 7g fat, 26g fibre per person)
- Snack: Sliced Cooked Chicken Breast (186 kcal, 35g protein, 0g carbs, 4g fat, 0g fibre per person)
Sunday
1800 kcal - 114g protein, 238g carbs, 46g fat, 29g fibre- Breakfast: Overnight Oats with Banana (432 kcal, 16g protein, 74g carbs, 8g fat, 9g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (385 kcal, 30g protein, 51g carbs, 9g fat, 8g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (790 kcal, 50g protein, 86g carbs, 27g fat, 7g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (193 kcal, 18g protein, 27g carbs, 2g fat, 5g fibre per person)
Weekly shopping list
Protein
- Pork tenderloin 675g
- Chicken thighs 525g
- Green lentils 240g
- Tinned chickpeas 550g
- Quorn mince 190g
- Chicken breast 290g
- Turkey breast slices 70g
Carbs & Grains
- Rolled oats 330g
- Brown rice 190g
- Wholemeal 2 pittas
- Wholemeal pasta 85g
Vegetables
- Parsnip 370g
- Carrot 370g
- Sweet potato 370g
- Tinned tomatoes 5 x 400g tins (1735g required)
- Onion 6
- Spinach 240g
- Baby spinach 200g
- Courgette 2
- Red pepper 2
- Cherry tomatoes 1 x 300g pack (242g required)
Dairy & Eggs
- Coconut milk 2 x 400ml tins (725ml required)
- Coconut milk light 2 x 400ml tins (436ml required)
- Semi-skimmed milk 1 x 1L carton (359ml required)
- Cottage cheese 360g
Fruit
- Mango chunks 370g
- Banana 2
Herbs & Spices
- Mixed herbs 2.25 tbsp
- Garlic 12 cloves
- Paprika 1.75 tbsp
Condiments & Oils
- Olive oil 3.75 tbsp
- Peanut butter 110g
- Honey 4.25 tbsp
- Curry paste 65g
- Mustard 1 tsp
Extras
- Chia seeds 130g
- Vanilla extract, optional to taste x5
- Rye 4 crackers
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
- Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 107g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Asda — no specialist equipment or advanced technique is needed.
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