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 Lean Protein Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 115g 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
1,797 kcal115g protein198g carbs60g fat36g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1780 kcal per person136g protein · 176g carbs per person
Breakfast452 kcal · 31g protein · 45g carbs · 5 min
Smoked Salmon and Cream Cheese Wholemeal Bagel
Made with wholemeal bagel, light cream cheese, smoked salmon. Ready in 5 min — 452 kcal, 31g protein, 45g carbs.
Recipe
Ingredients
- 1 wholemeal bagel
- 50g light cream cheese
- 100g smoked salmon
- 5 cucumber slices
- 1 tsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bagel.
- Slice cucumber.
- Layer light cream cheese, smoked salmon, cucumber and lemon juice evenly and season to taste.
Lunch383 kcal · 22g protein · 71g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 383 kcal, 22g protein, 71g carbs.
Recipe
Ingredients
- 1 standard tin of cannellini beans, drained
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 225ml vegetable stock
- basil, to taste
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onion, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner657 kcal · 44g protein · 41g carbs · 12 min
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 657 kcal, 44g protein, 41g carbs.
Recipe
Ingredients
- 3 eggs
- 70g reduced-fat feta
- 2 generous handfuls spinach (about 70g)
- 9 cherry tomatoes
- 1 tsp olive oil
- 1 tsp mixed herbs
- 1 wholemeal roll
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop spinach and cherry tomatoes, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with reduced-fat feta, olive oil, mixed herbs and wholemeal roll.
Snack288 kcal · 39g protein · 19g carbs · 3 min
Chocolate Protein Shake
Made with whey protein powder, semi-skimmed milk. Ready in 3 min — 288 kcal, 39g protein, 19g carbs.
Recipe
Ingredients
- 30g whey protein powder
- 325ml semi-skimmed milk
Allergens in this meal: Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put whey protein powder in a bowl or lidded container, adding semi-skimmed milk just before eating.
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
Tins & Jars
Extras
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Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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 Lean Protein 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
1780 kcal - 136g protein, 176g carbs, 60g fat, 35g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (452 kcal, 31g protein, 45g carbs, 15g fat, 4g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (383 kcal, 22g protein, 71g carbs, 2g fat, 22g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (657 kcal, 44g protein, 41g carbs, 35g fat, 8g fibre per person)
- Snack: Chocolate Protein Shake (288 kcal, 39g protein, 19g carbs, 8g fat, 1g fibre per person)
Tuesday
1803 kcal - 119g protein, 214g carbs, 52g fat, 40g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (406 kcal, 27g protein, 44g carbs, 12g fat, 4g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (320 kcal, 18g protein, 60g carbs, 2g fat, 18g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (675 kcal, 55g protein, 86g carbs, 11g fat, 15g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (402 kcal, 19g protein, 24g carbs, 27g fat, 3g fibre per person)
Wednesday
1801 kcal - 93g protein, 268g carbs, 37g fat, 43g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (507 kcal, 33g protein, 55g carbs, 15g fat, 5g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (400 kcal, 22g protein, 75g carbs, 2g fat, 23g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (770 kcal, 34g protein, 132g carbs, 10g fat, 12g fibre per person)
- Snack: Almond Butter with Celery Sticks (124 kcal, 4g protein, 6g carbs, 10g fat, 3g fibre per person)
Thursday
1799 kcal - 126g protein, 207g carbs, 52g fat, 38g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (429 kcal, 29g protein, 44g carbs, 13g fat, 4g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (352 kcal, 20g protein, 66g carbs, 2g fat, 20g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (834 kcal, 60g protein, 83g carbs, 29g fat, 6g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (184 kcal, 17g protein, 14g carbs, 8g fat, 8g fibre per person)
Friday
1802 kcal - 135g protein, 178g carbs, 63g fat, 23g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (432 kcal, 29g protein, 45g carbs, 14g fat, 4g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (549 kcal, 27g protein, 20g carbs, 39g fat, 5g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (534 kcal, 52g protein, 82g carbs, 4g fat, 5g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (287 kcal, 27g protein, 31g carbs, 6g fat, 9g fibre per person)
Saturday
1795 kcal - 86g protein, 203g carbs, 67g fat, 38g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (493 kcal, 25g protein, 19g carbs, 35g fat, 5g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (736 kcal, 36g protein, 128g carbs, 4g fat, 21g fibre per person)
- Snack: Apple and Peanut Butter (163 kcal, 4g protein, 24g carbs, 8g fat, 4g fibre per person)
Sunday
1800 kcal - 108g protein, 138g carbs, 86g fat, 32g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (445 kcal, 22g protein, 15g carbs, 32g fat, 4g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (775 kcal, 61g protein, 76g carbs, 23g fat, 18g fibre per person)
- Snack: Almonds and Dried Cranberries (177 kcal, 4g protein, 15g carbs, 11g fat, 2g fibre per person)
Weekly shopping list
Protein
- Smoked salmon 420g
- Eggs 7
- Whey protein powder 35g
- Turkey mince lean 190g
- Smoked mackerel fillet 75g
- Lean sirloin steak 230g
- King prawns 210g
- Turkey breast slices 85g
- Red lentils 180g
Carbs & Grains
- Wholemeal 2 rolls
- Wholemeal pasta 85g
- Brown rice 210g
- Wholewheat noodles 95g
- Wholemeal bread 4 slices
Vegetables
- Cucumber 1 (126g required)
- Tinned tomatoes 6 x 400g tins (2377g required)
- Onion 9
- Spinach 70g
- Cherry tomatoes 1 x 300g pack (153g required)
- Mushrooms 230g
- peas 120g
- Celery 5 sticks
- Courgette 4
- Red pepper 4
- edamame beans 160g
- Mixed leaves 170g
- Pak choi 160g
- Avocado 1
- Butternut squash 370g
Dairy & Eggs
- Light cream cheese 260g
- Reduced-fat feta 70g
- Semi-skimmed milk 1 x 1L carton (337ml required)
- Parmesan 23g
- Halloumi 280g
Fruit
- Apple 1
Herbs & Spices
- Garlic 22 cloves
- Basil, optional to taste x4
- Mixed herbs 2 tsp
- Chilli flakes, optional to taste x2
- Cinnamon 1 tsp
- Cumin 1 tsp
Condiments & Oils
- Vegetable stock 5 cubes (makes 2500ml; 2161ml required)
- Olive oil 4.25 tbsp
- Almond butter 1.25 tbsp
- Sweet chilli sauce 21g
- Soy sauce 1.25 tbsp
- Peanut butter 15g
Tins & Jars
- Cannellini beans 850g
Extras
- Wholemeal bagel 6
- Lemon juice 2.75 tbsp
- Oatcakes 3
- Sea salt, optional to taste
- Balsamic glaze 1 tbsp
- Lime juice, optional to taste
- Lean lamb shoulder 180g
- Almonds 21g
- Dried cranberries 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.
- 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 115g 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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