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 Pescatarian Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 131g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals lean on lower-fat protein — white fish, prawns, egg whites and 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
1,800 kcal131g protein194g carbs55g fat29g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person130g protein · 240g carbs per person
Breakfast423 kcal · 27g protein · 40g carbs · 12 min
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 423 kcal, 27g protein, 40g carbs.
Recipe
Ingredients
- 2 eggs
- 2 generous handfuls baby spinach (about 50g)
- 100g mushrooms
- 2 slices of wholemeal bread
- 1 tsp olive oil
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop baby spinach and mushrooms, 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 wholemeal bread, then serve with the eggs and olive oil.
Lunch416 kcal · 46g protein · 52g carbs · 12 min
Tuna and Sweetcorn Jacket Potato
Made with baking potato, tinned tuna in spring water, sweetcorn. Ready in 12 min — 416 kcal, 46g protein, 52g carbs.
Recipe
Ingredients
- 200g baking potato
- 1 standard tin of tuna, drained
- 60g sweetcorn
- 30g low-fat Greek yogurt
Allergens in this meal: Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan). Prick the baking potato with a fork, then bake until the skin is crisp and the middle is tender.
- Drain tuna. Mix with sweetcorn and low-fat Greek yogurt and season to taste.
- Split the baking potato, fluff the middle with a fork, spoon over the filling and serve hot.
Dinner674 kcal · 30g protein · 115g carbs · 35 min
Mushroom and Pea Brown Rice Risotto
Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 674 kcal, 30g protein, 115g carbs.
Recipe
Ingredients
- 100g brown rice (dry weight)
- 200g mushrooms
- 100g frozen peas
- 1 onion
- 600ml vegetable stock
- 20g parmesan
- 2 garlic cloves
Allergens in this meal: Milk. Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Soften onion and garlic in a wide pan over medium heat for 3-4 minutes.
- Stir in the brown rice (dry weight) and cook for 1 minute so the grains are coated.
- Add the vegetable stock a ladleful at a time, stirring often and letting each addition be absorbed before adding the next. This takes about 18-20 minutes, until the rice is creamy but still has a little bite.
- Stir through mushrooms, frozen peas and parmesan, season to taste and serve straight away.
Snack288 kcal · 27g protein · 33g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 288 kcal, 27g protein, 33g carbs.
Recipe
Ingredients
- 30g pea protein powder
- 250ml oat milk
- 1 generous handful spinach (about 30g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
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 Pescatarian 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
1801 kcal - 130g protein, 240g carbs, 36g fat, 27g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (423 kcal, 27g protein, 40g carbs, 18g fat, 7g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (416 kcal, 46g protein, 52g carbs, 3g fat, 5g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (674 kcal, 30g protein, 115g carbs, 9g fat, 10g fibre per person)
- Snack: Pea Protein Green Smoothie (288 kcal, 27g protein, 33g carbs, 6g fat, 5g fibre per person)
Tuesday
1801 kcal - 107g protein, 152g carbs, 80g fat, 24g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (423 kcal, 27g protein, 39g carbs, 18g fat, 7g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (409 kcal, 23g protein, 37g carbs, 18g fat, 5g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (687 kcal, 32g protein, 67g carbs, 32g fat, 11g fibre per person)
- Snack: Light Mozzarella and Tomato (282 kcal, 25g protein, 9g carbs, 12g fat, 1g fibre per person)
Wednesday
1799 kcal - 139g protein, 228g carbs, 36g fat, 34g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (426 kcal, 27g protein, 40g carbs, 18g fat, 7g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (536 kcal, 33g protein, 89g carbs, 3g fat, 19g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (631 kcal, 64g protein, 74g carbs, 10g fat, 7g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (206 kcal, 15g protein, 25g carbs, 5g fat, 1g fibre per person)
Thursday
1799 kcal - 141g protein, 206g carbs, 52g fat, 37g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (474 kcal, 30g protein, 44g carbs, 20g fat, 8g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (506 kcal, 39g protein, 68g carbs, 12g fat, 10g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (495 kcal, 54g protein, 53g carbs, 9g fat, 7g fibre per person)
- Snack: Roasted Spiced Chickpeas (324 kcal, 18g protein, 41g carbs, 11g fat, 12g fibre per person)
Friday
1799 kcal - 121g protein, 210g carbs, 55g fat, 35g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (368 kcal, 23g protein, 34g carbs, 16g fat, 6g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (573 kcal, 21g protein, 70g carbs, 25g fat, 13g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (608 kcal, 55g protein, 76g carbs, 9g fat, 11g fibre per person)
- Snack: Pea Protein Green Smoothie (250 kcal, 22g protein, 30g carbs, 5g fat, 5g fibre per person)
Saturday
1801 kcal - 146g protein, 176g carbs, 54g fat, 23g fibre- Breakfast: Tofu Scramble with Peppers (376 kcal, 32g protein, 13g carbs, 22g fat, 5g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (498 kcal, 26g protein, 78g carbs, 12g fat, 12g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (643 kcal, 63g protein, 76g carbs, 8g fat, 5g fibre per person)
- Snack: Light Mozzarella and Tomato (284 kcal, 25g protein, 9g carbs, 12g fat, 1g fibre per person)
Sunday
1799 kcal - 133g protein, 144g carbs, 72g fat, 20g fibre- Breakfast: Tofu Scramble with Peppers (403 kcal, 35g protein, 14g carbs, 24g fat, 5g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (553 kcal, 39g protein, 55g carbs, 15g fat, 10g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (625 kcal, 44g protein, 48g carbs, 28g fat, 4g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (218 kcal, 15g protein, 27g carbs, 5g fat, 1g fibre per person)
Weekly shopping list
Protein
- Eggs 13
- Tinned tuna in spring water 270g
- Pea protein powder 55g
- Beef tomato 2
- Green lentils 110g
- Tinned tuna 160g
- Tinned chickpeas 230g
- Falafel 4
- Firm tofu 420g
- Tuna steak 200g
- Smoked salmon 110g
- Mackerel fillet 200g
Carbs & Grains
- Wholemeal bread 12 slices
- Baking potato 200g
- Brown rice 190g
- Wholemeal pasta 180g
- White potatoes 260g
- Rice 7 cakes
- Wholemeal 2 pittas
- Soba noodles 80g
- Quinoa 85g
- New potatoes 270g
Vegetables
- Baby spinach 400g
- Mushrooms 700g
- peas 100g
- Onion 3
- Spinach 55g
- Watercress 75g
- Courgette 2
- Red pepper 3
- Cherry tomatoes 1 x 300g pack (149g required)
- Sweet potato 230g
- Spring onion 6
- Mixed leaves 170g
- Tomato 1
- Cucumber 2 (318g required)
- Tinned tomatoes 1 x 400g tin (169g required)
- Mixed peppers 210g
- Edamame beans 100g
- Asparagus 150g
Dairy & Eggs
- Low-fat Greek yogurt 30g
- Parmesan 35g
- Oat milk 1 x 1L carton (461ml required)
- Ricotta 100g
- Light mozzarella 200g
- Semi-skimmed milk 1 x 1L carton (155ml required)
- Cottage cheese 440g
Fruit
- Banana 1
Herbs & Spices
- Garlic 4 cloves
- Basil, optional to taste x2
- Cumin 2.75 tsp
- Parsley, optional to taste
- Mixed herbs 1.25 tsp
- Smoked paprika 1.25 tsp
- Turmeric 1.25 tsp
- Ginger 1 tsp
- Dill 1.25 tsp
Condiments & Oils
- Olive oil 4.25 tbsp
- Vegetable stock 3 cubes (makes 1500ml; 1118ml required)
- Light mayo 20g
- Mustard 1 tsp
- Lemon dressing 17g
- Hummus 35g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Mustard dressing 21g
Extras
- Sweetcorn 150g
- Balsamic glaze 2 tsp
- Smoked haddock fillet 190g
- Reduced-fat cheddar 60g
- Lemon juice, optional to taste x3
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.
- 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
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
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 131g of protein per day across the week, based on the meals actually selected — well above 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 pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Asda.
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