Asda Pescatarian 5-a-Day Weekly Weight Loss Plan — 1,800 kcal

Free printable pescatarian UK weight loss meal plan for Asda: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAsda
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forAnyone aiming for a sustainable calorie deficit
DietPescatarian

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forAnyone aiming for a sustainable calorie deficit
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

Printable meal plan PDF

Asda Pescatarian 5-a-Day 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 calories, protein totals and the weekly shopping list.

Supermarket: AsdaCalories: ~1800 kcal/dayBudget: £30–40Diet: Pescatarian

7-day meal plan

Monday

1800 kcal - 90g protein
  • Breakfast: Banana and Peanut Butter Porridge (536 kcal, 19g protein)
  • Lunch: Black Bean Burrito Bowl (525 kcal, 24g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (513 kcal, 21g protein)
  • Snack: Tuna on Rye Crackers (226 kcal, 26g protein)

Tuesday

1800 kcal - 115g protein
  • Breakfast: Banana and Peanut Butter Porridge (491 kcal, 17g protein)
  • Lunch: Baked Salmon and Quinoa Power Bowl (567 kcal, 46g protein)
  • Dinner: King Prawn Egg Fried Brown Rice (524 kcal, 41g protein)
  • Snack: Roasted Spiced Chickpeas (218 kcal, 11g protein)

Wednesday

1800 kcal - 91g protein
  • Breakfast: Banana and Peanut Butter Porridge (526 kcal, 19g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (467 kcal, 21g protein)
  • Dinner: Tuna and Sweet Potato Fishcakes with Salad (538 kcal, 42g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (269 kcal, 9g protein)

Thursday

1800 kcal - 105g protein
  • Breakfast: Banana and Peanut Butter Porridge (519 kcal, 18g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (439 kcal, 16g protein)
  • Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (669 kcal, 48g protein)
  • Snack: Skyr High-Protein Yogurt (173 kcal, 23g protein)

Friday

1800 kcal - 101g protein
  • Breakfast: Banana and Peanut Butter Porridge (533 kcal, 19g protein)
  • Lunch: Tiger Prawn and Mango Salad (402 kcal, 33g protein)
  • Dinner: Grilled Mackerel with Warm Potato Salad (616 kcal, 43g protein)
  • Snack: Apple with Walnuts (249 kcal, 6g protein)

Saturday

1800 kcal - 109g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (499 kcal, 37g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (523 kcal, 21g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (534 kcal, 30g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (244 kcal, 21g protein)

Sunday

1800 kcal - 108g protein
  • Breakfast: Protein Waffles with Greek Yogurt and Berries (516 kcal, 38g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (432 kcal, 29g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (552 kcal, 34g protein)
  • Snack: Banana and Almonds (300 kcal, 7g protein)

Weekly shopping list

Protein

  • Black beans tinned 240g
  • Tinned chickpeas 480g
  • Tinned tuna in spring water 95g
  • Salmon fillet 165g
  • King prawns 220g
  • Eggs 2
  • Red lentils 115g
  • Tinned tuna 170g
  • Egg 1
  • Mackerel fillet 215g
  • Firm tofu 230g
  • Smoked mackerel fillet 95g

Carbs & Grains

  • Rolled oats 105g
  • Brown rice 95g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • New potatoes 300g
  • Wholemeal flour 60g
  • Oatcakes 3

Vegetables

  • Sweetcorn 70g
  • Baby spinach 180g
  • Tinned tomatoes 240g
  • Onion 1
  • Cucumber 55g
  • Frozen peas 85g
  • Carrot 1
  • Celery 2 stalks
  • Sweet potato 235g mashed
  • Spring onion 2
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 35g
  • Sweet potato 230g
  • Broccoli 230g
  • Red onion quarter
  • Courgette 1
  • Red pepper 1
  • Onion half

Dairy & Eggs

  • Oat milk 360ml
  • Peanut butter 1.25 tbsp
  • Coconut milk light 240ml
  • Skyr 175g
  • Low-fat Greek yogurt 115g
  • Light cream cheese 25g
  • Tinned coconut milk light 240ml

Extras & Condiments

  • Banana 1
  • Salsa 60g
  • Coriander fresh
  • Lime juice
  • Curry paste 35g
  • Rye crackers 5
  • Lemon juice 1.25 tsp
  • Quinoa 85g dry
  • Lemon dressing 15g
  • Pumpkin seeds 10g
  • Soy sauce 2.25 tbsp
  • Sesame oil 1 tsp
  • Smoked paprika 1 tsp
  • Cumin 0.5 tsp
  • Olive oil 1 tsp
  • Vegetable stock 575ml
  • Mixed leaves 70g
  • Dark chocolate chips 20g
  • Hummus 90g
  • Lemon 1
  • Dill 1.25 tsp
  • Mango half
  • Chilli flakes pinch
  • Mustard dressing 25g
  • Watercress 45g
  • Apple 1
  • Walnuts 25g
  • Whey protein powder 30g
  • Frozen berries 70g
  • Curry powder 2.25 tsp
  • Teriyaki sauce 45g
  • Sesame seeds 1.25 tsp
  • Mixed frozen veg 240g
  • Almonds 25g

Your 7-Day Meal Plan

Monday

1800 kcal90g protein
Breakfast536 kcal · 19g protein · 7 min

Banana and Peanut Butter Porridge

Made with rolled oats, oat milk, banana. Ready in 7 min — 536 kcal, 19g protein.

Recipe
  1. Lay out the ingredients: Rolled oats 105g, Oat milk 360ml, Banana 1, Peanut butter 1.25 tbsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch525 kcal · 24g protein · 15 min

Black Bean Burrito Bowl

Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 525 kcal, 24g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Black beans tinned 240g, Brown rice 95g dry, Sweetcorn 70g, Salsa 60g, Coriander fresh, Lime juice.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner513 kcal · 21g protein · 25 min

Chickpea and Spinach Coconut Curry

Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 513 kcal, 21g protein.

Recipe
  1. Prep the listed ingredients: Tinned chickpeas 480g, Baby spinach 180g, Coconut milk light 240ml, Tinned tomatoes 240g, Onion 1, Curry paste 35g, Brown rice 95g dry.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Snack226 kcal · 26g protein · 5 min

Tuna on Rye Crackers

Made with tinned tuna in spring water, rye crackers, lemon juice. Ready in 5 min — 226 kcal, 26g protein.

Recipe
  1. Lay out the ingredients: Tinned tuna in spring water 95g, Rye crackers 5, Lemon juice 1.25 tsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Asda.

Protein

  • Black beans tinned 240g
  • Tinned chickpeas 480g
  • Tinned tuna in spring water 95g
  • Salmon fillet 165g
  • King prawns 220g
  • Eggs 2
  • Red lentils 115g
  • Tinned tuna 170g
  • Egg 1
  • Mackerel fillet 215g
  • Firm tofu 230g
  • Smoked mackerel fillet 95g

Carbs & Grains

  • Rolled oats 105g
  • Brown rice 95g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • New potatoes 300g
  • Wholemeal flour 60g
  • Oatcakes 3

Vegetables

  • Sweetcorn 70g
  • Baby spinach 180g
  • Tinned tomatoes 240g
  • Onion 1
  • Cucumber 55g
  • Frozen peas 85g
  • Carrot 1
  • Celery 2 stalks
  • Sweet potato 235g mashed
  • Spring onion 2
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 35g
  • Sweet potato 230g
  • Broccoli 230g
  • Red onion quarter
  • Courgette 1
  • Red pepper 1
  • Onion half

Dairy & Eggs

  • Oat milk 360ml
  • Peanut butter 1.25 tbsp
  • Coconut milk light 240ml
  • Skyr 175g
  • Low-fat Greek yogurt 115g
  • Light cream cheese 25g
  • Tinned coconut milk light 240ml

Extras & Condiments

  • Banana 1
  • Salsa 60g
  • Coriander fresh
  • Lime juice
  • Curry paste 35g
  • Rye crackers 5
  • Lemon juice 1.25 tsp
  • Quinoa 85g dry
  • Lemon dressing 15g
  • Pumpkin seeds 10g
  • Soy sauce 2.25 tbsp
  • Sesame oil 1 tsp
  • Smoked paprika 1 tsp
  • Cumin 0.5 tsp
  • Olive oil 1 tsp
  • Vegetable stock 575ml
  • Mixed leaves 70g
  • Dark chocolate chips 20g
  • Hummus 90g
  • Lemon 1
  • Dill 1.25 tsp
  • Mango half
  • Chilli flakes pinch
  • Mustard dressing 25g
  • Watercress 45g
  • Apple 1
  • Walnuts 25g
  • Whey protein powder 30g
  • Frozen berries 70g
  • Curry powder 2.25 tsp
  • Teriyaki sauce 45g
  • Sesame seeds 1.25 tsp
  • Mixed frozen veg 240g
  • Almonds 25g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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)

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?

Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.

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.

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 the full 7-day meal plan and includes the weekly shopping list.

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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