Asda Lean Protein Weight Loss 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
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 380 kcal, 28g protein.
Lean Beef Stir-Fry with Brown Rice
Made with lean beef strips, brown rice, frozen stir-fry veg. Ready in 20 min — 550 kcal, 44g protein.
Chicken and Lentil One-Pot Stew
Made with chicken thighs, green lentils, tinned tomatoes. Ready in 35 min — 520 kcal, 50g 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
- Eggs 2
- Lean beef strips 180g
- Chicken thighs 220g
- Green lentils 100g
- Silken tofu 150g
- Firm tofu 200g
- Salmon fillet 180g
- Turkey mince lean 200g
- Cod fillet 200g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 80g dry
- Soba noodles 80g dry
- Wholewheat noodles 80g dry
- Low-sugar granola 30g
- Rolled oats 60g
- New potatoes 250g
Vegetables
- Baby spinach 50g
- Mushrooms 100g
- Tinned tomatoes 400g
- Onion 1
- Spinach 100g
- Cucumber half
- Edamame beans 100g
- Mixed peppers 200g
- Red pepper 1
- Broccoli 200g
- Spring onion 2
- Avocado half
- Cherry tomatoes 6
- Sweet potato 200g
- Carrot 2
- Courgette 1
- Celery sticks 2
Dairy & Eggs
- Cottage cheese 150g
- Low-fat Greek yogurt 30g
- Semi-skimmed milk 150ml
Extras & Condiments
- Olive oil 1 tsp
- Frozen stir-fry veg 150g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Garlic 3 cloves
- Paprika 2 tsp
- Miso paste 1 tbsp
- Fajita spice 2 tsp
- Almonds 25g
- Dried cranberries 20g
- Ginger 1 tsp
- Teriyaki sauce 40g
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Tahini dressing 20g
- Lemon 1
- Dill 1 tsp
- Hummus 60g
- Honey 1 tsp
- Apple 1 grated
- Cinnamon 0.5 tsp
- Reduced-sugar baked beans 200g
- Quinoa 80g dry
- Parsley
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.