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 Lower-Sugar Weekly Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 124g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,807 kcal124g protein206g carbs57g fat34g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1820 kcal per person136g protein · 240g carbs per person
Breakfast541 kcal · 50g protein · 47g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 541 kcal, 50g protein, 47g carbs.
Recipe
Ingredients
- 25g whey protein powder
- 50g wholemeal flour
- 2 eggs
- 95ml oat milk
- 100g low-fat Greek yogurt
- 60g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
- Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
- Serve with low-fat Greek yogurt and frozen berries.
Lunch331 kcal · 18g protein · 62g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 331 kcal, 18g protein, 62g carbs.
Recipe
Ingredients
- ¾ of a standard tin of cannellini beans, drained
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 200ml 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.
Dinner684 kcal · 61g protein · 86g carbs · 30 min
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn. Ready in 30 min — 684 kcal, 61g protein, 86g carbs.
Recipe
Ingredients
- 1 standard tin of tuna, drained
- 100g wholemeal pasta (dry weight)
- 100g sweetcorn
- ½ of a standard tin of tomatoes
- 30g reduced-fat cheddar
Allergens in this meal: Cereals containing gluten, Fish, Milk. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, prepare tuna, sweetcorn, tomatoes and reduced-fat cheddar and warm everything gently in a pan.
- Fold the cooked pasta through the pan, then tip everything into an ovenproof dish. Scatter reduced-fat cheddar evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Snack264 kcal · 7g protein · 45g carbs · 3 min
Banana and Peanut Butter on Rice Cakes
Made with banana, peanut butter, rice cakes. Ready in 3 min — 264 kcal, 7g protein, 45g carbs.
Recipe
Ingredients
- 1 banana
- 1 tbsp peanut butter
- 2 rice cakes
Allergens in this meal: Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Top rice cakes with banana and peanut butter and serve.
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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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 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 macros and the weekly shopping list.
7-day meal plan
Monday
1820 kcal - 136g protein, 240g carbs, 37g fat, 44g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (541 kcal, 50g protein, 47g carbs, 17g fat, 8g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (331 kcal, 18g protein, 62g carbs, 2g fat, 19g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (684 kcal, 61g protein, 86g carbs, 10g fat, 12g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (264 kcal, 7g protein, 45g carbs, 8g fat, 5g fibre per person)
Tuesday
1799 kcal - 106g protein, 193g carbs, 70g fat, 36g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (436 kcal, 41g protein, 39g carbs, 13g fat, 6g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (309 kcal, 21g protein, 19g carbs, 17g fat, 5g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (900 kcal, 37g protein, 129g carbs, 28g fat, 23g fibre per person)
- Snack: Peanut Butter with Celery Sticks (154 kcal, 7g protein, 6g carbs, 12g fat, 2g fibre per person)
Wednesday
1801 kcal - 93g protein, 184g carbs, 75g fat, 25g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (440 kcal, 41g protein, 40g carbs, 13g fat, 7g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (511 kcal, 20g protein, 57g carbs, 21g fat, 7g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (546 kcal, 25g protein, 53g carbs, 25g fat, 8g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (304 kcal, 7g protein, 34g carbs, 16g fat, 3g fibre per person)
Thursday
1798 kcal - 118g protein, 225g carbs, 54g fat, 37g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (476 kcal, 44g protein, 42g carbs, 15g fat, 7g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (632 kcal, 35g protein, 66g carbs, 26g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (476 kcal, 23g protein, 92g carbs, 7g fat, 20g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (214 kcal, 16g protein, 25g carbs, 6g fat, 2g fibre per person)
Friday
1788 kcal - 136g protein, 169g carbs, 66g fat, 24g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (443 kcal, 41g protein, 40g carbs, 13g fat, 7g fibre per person)
- Lunch: Tuna Niçoise Salad (371 kcal, 41g protein, 30g carbs, 11g fat, 6g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (613 kcal, 37g protein, 78g carbs, 18g fat, 8g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (361 kcal, 17g protein, 21g carbs, 24g fat, 3g fibre per person)
Saturday
1837 kcal - 132g protein, 195g carbs, 62g fat, 32g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (471 kcal, 30g protein, 44g carbs, 20g fat, 8g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (637 kcal, 46g protein, 78g carbs, 19g fat, 9g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (554 kcal, 36g protein, 64g carbs, 16g fat, 14g fibre per person)
- Snack: Cottage Cheese with Cucumber (175 kcal, 20g protein, 9g carbs, 7g fat, 1g fibre per person)
Sunday
1805 kcal - 144g protein, 235g carbs, 36g fat, 40g fibre- Breakfast: Eggs, Spinach and Mushroom on Toast (471 kcal, 30g protein, 44g carbs, 20g fat, 8g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (514 kcal, 43g protein, 71g carbs, 8g fat, 3g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (720 kcal, 54g protein, 114g carbs, 8g fat, 29g fibre per person)
- Snack: Skyr High-Protein Yogurt (100 kcal, 17g protein, 6g carbs, 0g fat, 0g fibre per person)
Weekly shopping list
Protein
- Whey protein powder 110g
- Eggs 20
- Tinned tuna in spring water 260g
- Tinned chickpeas 490g
- Firm tofu 525g
- Smoked mackerel fillet 65g
- King prawns 200g
- Quorn mince 220g
Carbs & Grains
- Wholemeal flour 210g
- Wholemeal pasta 270g
- Rice 2 cakes
- Brown rice 360g
- Oat 4 biscuits
- Low-sugar granola 25g
- New potatoes 130g
- Wholemeal bread 7 slices
- Wholewheat noodles 85g
Vegetables
- Tinned tomatoes 4 x 400g tins (1482g required)
- Onion 4
- Courgette 1
- Red pepper 1
- Mixed leaves 95g
- Baby spinach 410g
- Celery 4 sticks
- Avocado 1
- Cherry tomatoes 1 x 300g pack (191g required)
- mixed veg 130g
- Sweet potato 210g
- Spinach 85g
- Green beans 65g
- Broccoli 270g
- Spring onion 2
- Mushrooms 220g
- Cucumber 1 (150g required)
Dairy & Eggs
- Oat milk 1 x 1L carton (417ml required)
- Low-fat Greek yogurt 550g
- Coconut milk light 1 x 400ml tin (157ml required)
- Ricotta 80g
- Parmesan 12g
- Light cream cheese 16g
- Cottage cheese 160g
- Skyr 160g
Fruit
- berries 260g
- Banana 1
Herbs & Spices
- Garlic 13 cloves
- Basil, optional to taste
- Cumin 1 tsp
- Paprika 1 tsp
- Ginger 1.25 tsp
- Mixed herbs 1.25 tsp
Condiments & Oils
- Vegetable stock 1 cube (makes 500ml; 189ml required)
- Peanut butter 55g
- Olive oil 2.25 tbsp
- Curry paste 24g
- Tahini dressing 16g
- Tahini 17g
- Honey 1 tsp
- Teriyaki sauce 35g
- Soy sauce 2.25 tbsp
Tins & Jars
- Cannellini beans 190g
- Reduced-sugar baked beans 220g
Extras
- Sweetcorn 95g
- Reduced-fat cheddar 30g
- Lemon juice, optional to taste x2
- Sesame seeds 1.75 tsp
- Olives 1 x 300g jar (32g required)
- Lemon juice 1 tsp
- Oatcakes 3
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 an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
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 124g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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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