Asda Pescatarian Lower-Sugar 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 Lower-Sugar 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 - 165g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (355 kcal, 29g protein)
  • Lunch: Green Lentil and Halloumi Bowl (600 kcal, 37g protein)
  • Dinner: Baked Cod and Chickpea Stew (600 kcal, 56g protein)
  • Snack: Chocolate Protein Shake (245 kcal, 43g protein)

Tuesday

1800 kcal - 122g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (384 kcal, 32g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (530 kcal, 32g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (582 kcal, 29g protein)
  • Snack: Mini Protein Overnight Oats (304 kcal, 29g protein)

Wednesday

1800 kcal - 133g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (350 kcal, 29g protein)
  • Lunch: Baked Cod with Sweet Potato Wedges (580 kcal, 51g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (628 kcal, 31g protein)
  • Snack: Smoked Salmon with Cream Cheese Crackers (242 kcal, 22g protein)

Thursday

1800 kcal - 110g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (390 kcal, 32g protein)
  • Lunch: Chickpea and Tuna Salad (524 kcal, 46g protein)
  • Dinner: Chickpea and Sweet Potato Stew (564 kcal, 21g protein)
  • Snack: Oat Biscuits with Peanut Butter (322 kcal, 11g protein)

Friday

1800 kcal - 134g protein
  • Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (381 kcal, 32g protein)
  • Lunch: Tuna and Sweetcorn Jacket Potato (604 kcal, 47g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (578 kcal, 29g protein)
  • Snack: Smoked Salmon on Cucumber Slices (237 kcal, 26g protein)

Saturday

1800 kcal - 79g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (393 kcal, 9g protein)
  • Lunch: Sardine and Wholemeal Pasta Salad (583 kcal, 41g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (545 kcal, 23g protein)
  • Snack: Walnuts and Dried Blueberries (279 kcal, 6g protein)

Sunday

1800 kcal - 95g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (401 kcal, 9g protein)
  • Lunch: Edamame and Soba Noodle Salad (544 kcal, 28g protein)
  • Dinner: King Prawn Egg Fried Brown Rice (622 kcal, 49g protein)
  • Snack: Carrot Sticks with Hummus (233 kcal, 9g protein)

Weekly shopping list

Protein

  • Green lentils 120g cooked
  • Cod fillet 245g
  • Tinned chickpeas 245g
  • Firm tofu 240g
  • Green lentils tinned 260g
  • Smoked salmon 70g
  • Tinned tuna in spring water 195g
  • Tinned sardines 150g
  • King prawns 260g
  • Eggs 3

Carbs & Grains

  • Wholemeal bread 2 slices
  • Brown rice 105g dry
  • Rolled oats 55g
  • Wholemeal pasta 110g dry
  • Oat biscuits 5
  • Baking potato 260g
  • Rye bread 3 slices
  • Soba noodles 105g dry

Vegetables

  • Cherry tomatoes 7
  • Black pepper pinch
  • Cucumber 75g
  • Tinned tomatoes 490g
  • Onion 1
  • Mushrooms 260g
  • Carrot 3
  • Sweet potato mash 330g
  • Sweet potato 240g
  • Baby spinach 180g
  • Cucumber 3/4
  • Red onion 3/4
  • Spinach 135g
  • Sweetcorn 80g
  • Red pepper 1
  • Avocado 3/4
  • Edamame beans 130g
  • Frozen peas 105g

Dairy & Eggs

  • Cottage cheese 185g
  • Halloumi 100g
  • Semi-skimmed milk 370ml
  • Skyr 130g
  • Ricotta 120g
  • Light cream cheese 35g
  • Peanut butter 1.25 tbsp
  • Low-fat Greek yogurt 40g
  • Coconut milk light 250ml

Extras & Condiments

  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Garlic 4 cloves
  • Paprika 1.25 tsp
  • Parsley fresh
  • Whey protein powder 35g
  • Roasted mixed veg 200g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Vegetable stock 260ml
  • Banana 3/4
  • Olive oil 1.25 tsp
  • Lemon 1
  • Parmesan 20g
  • Rye crackers 4
  • Cumin 1.25 tsp
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Chilli flakes pinch
  • Curry paste 40g
  • Walnuts 30g
  • Dried blueberries 25g
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Hummus 80g

Your 7-Day Meal Plan

Monday

1800 kcal165g protein
Breakfast355 kcal · 29g protein · 5 min

Cottage Cheese on Wholemeal Toast with Tomato

Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 355 kcal, 29g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Cottage cheese 185g, Wholemeal bread 2 slices, Cherry tomatoes 7, Black pepper pinch.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch600 kcal · 37g protein · 20 min

Green Lentil and Halloumi Bowl

Made with green lentils, halloumi, cucumber. Ready in 20 min — 600 kcal, 37g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Green lentils 120g cooked, Halloumi 100g, Cucumber 75g, Pomegranate seeds 35g, Lemon dressing 20g.
  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.
Dinner600 kcal · 56g protein · 25 min

Baked Cod and Chickpea Stew

Made with cod fillet, tinned chickpeas, tinned tomatoes. Ready in 25 min — 600 kcal, 56g protein.

Recipe
  1. Prep the listed ingredients: Cod fillet 245g, Tinned chickpeas 245g, Tinned tomatoes 490g, Onion 1, Garlic 4 cloves, Paprika 1.25 tsp, Parsley fresh.
  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.
Snack245 kcal · 43g protein · 3 min

Chocolate Protein Shake

Made with whey protein powder, semi-skimmed milk. Ready in 3 min — 245 kcal, 43g protein.

Recipe
  1. Lay out the ingredients: Whey protein powder 35g, Semi-skimmed milk 370ml.
  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

  • Green lentils 120g cooked
  • Cod fillet 245g
  • Tinned chickpeas 245g
  • Firm tofu 240g
  • Green lentils tinned 260g
  • Smoked salmon 70g
  • Tinned tuna in spring water 195g
  • Tinned sardines 150g
  • King prawns 260g
  • Eggs 3

Carbs & Grains

  • Wholemeal bread 2 slices
  • Brown rice 105g dry
  • Rolled oats 55g
  • Wholemeal pasta 110g dry
  • Oat biscuits 5
  • Baking potato 260g
  • Rye bread 3 slices
  • Soba noodles 105g dry

Vegetables

  • Cherry tomatoes 7
  • Black pepper pinch
  • Cucumber 75g
  • Tinned tomatoes 490g
  • Onion 1
  • Mushrooms 260g
  • Carrot 3
  • Sweet potato mash 330g
  • Sweet potato 240g
  • Baby spinach 180g
  • Cucumber 3/4
  • Red onion 3/4
  • Spinach 135g
  • Sweetcorn 80g
  • Red pepper 1
  • Avocado 3/4
  • Edamame beans 130g
  • Frozen peas 105g

Dairy & Eggs

  • Cottage cheese 185g
  • Halloumi 100g
  • Semi-skimmed milk 370ml
  • Skyr 130g
  • Ricotta 120g
  • Light cream cheese 35g
  • Peanut butter 1.25 tbsp
  • Low-fat Greek yogurt 40g
  • Coconut milk light 250ml

Extras & Condiments

  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Garlic 4 cloves
  • Paprika 1.25 tsp
  • Parsley fresh
  • Whey protein powder 35g
  • Roasted mixed veg 200g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Vegetable stock 260ml
  • Banana 3/4
  • Olive oil 1.25 tsp
  • Lemon 1
  • Parmesan 20g
  • Rye crackers 4
  • Cumin 1.25 tsp
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Chilli flakes pinch
  • Curry paste 40g
  • Walnuts 30g
  • Dried blueberries 25g
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Hummus 80g

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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