Supermarket Chefs Series: Asda Diet Plan

Diet plan based on healthy ready meals and single serving foods, a quick and simple way to ease yourself into portion control with a calorie balanced diet

Supermarket Chefs: Asda Diet Plan

Continuing our series of easy to follow Supermarket Chefs diet plans, here's our plan for ASDA.

The plan averages 1200 calories a day, is well balanced and includes low calorie treats and snacks as well as plenty of fruit and veg.

The benefits of these plans are convenience, portion control, and the fact that you don’t have to think about what you’re going to eat.

Ideal if you’re busy, or not keen on cooking after a long day, the plan uses ready meals for dinners, and quick lunches like sandwiches and soup.

This plan is meant for people who want to lose weight, and contains around 1200 calories a day which, for most people, will produce a weight loss of around 2lbs a week.*

Day 1 – Monday

Breakfast
ASDA Golden Syrup Porridge and a banana (137 calories)

Lunch
Pot Noodle Asian Style Malaysian Laksa (249 calories)

Dinner
Minced Beef Hotpot and Mixed Veg (364 calories)

Snack
BBQ Chicken Protein Pot (98 calories)

Treat
ASDA Birthday Cake Ice Cream (196 calories) 

Day 2 - Tuesday

Breakfast
ASDA Fat Free Greek Yoghurt with Strawberries (149 calories without milk)

Lunch
Sharwood Tikka Pot (268 calories)

Dinner
Chicken and Prawn Paella (354 calories) 

Snack
ASDA Tortilla Chips and Mild Salsa (200 calories)

Treat
ASDA Carrot Cake Slice (115 calories)

Day 3 - Wednesday

Breakfast
ASDA Golden Syrup Porridge and Strawberries with a Banana (160 calories) 

Lunch
Ham and Egg Salad with a portion of Blueberries (200 calories) 

Dinner
Lasagne, Green Salad and a slice of Low Fat Garlic Bread (479 calories)

Snack

ASDA Strawberry Split Yoghurt (134 calories)

Treat
ASDA Chocolate and Fudge Bar (66 calories)

Day 4 - Thursday

Breakfast
2 ASDA Golden Wholewheat Crumpets and 10g of Salted Butter (265 calories)

Lunch
Spiced Chicken and Mango Salad (132 calories) 

Dinner
Cottage Pie and Vegetables (362 calories)

Snack
Raisins (43 calories) 

Treat
ASDA Birthday Cake Ice Cream (196 calories)  

Day 5 - Friday

Breakfast
ASDA Golden Syrup Porridge and a Banana (137 calories)

Lunch
Leek and Potato Soup (284 calories)

Dinner
Spaghetti Bolognese and 2 Slices of Low Fat Garlic Bread with a Green Salad (477 calories)

Snacks
ASDA Chocolate and Fudge Bar (66 calories) 

Treat
Raspberry Jelly (5 calories) 

Day 6 - Saturday

Breakfast
ASDA Fat Free Greek Style Yoghurt with Strawberries (149 calories) 

Lunch
Tuna Mayo Sandwich and a packet of Raisins (338 calories)

Dinner

Chicken Tikka Masala (395 calories) 

Snack
ASDA Tortilla Chips and Mild Salsa (200 calories) 

Treat
ASDA Carrot Cake Slice (115 calories) 

Day 7 - Sunday

Breakfast
2 ASDA Golden Wholewheat Crumpets and 10g of Salted Butter (265 calories)

 

Lunch
Spiced Chicken Wholewheat Pasta (322 calories)

Dinner
Roast Beef Dinner (306 calories)

Snacks
Raisins (43 calories) 

Treat
ASDA Strawberry Trifle (156 calories)

Add in some more variety with these alternative options!

There is bound to be a day where you don't fancy the dinner set out for you in this plan, or perhaps you just don't like one of the meals. So we compiled a list of equally healthy alternate lunches and dinners for you.

Dinner Options

These are all ready meals from Tesco's Healthy Living range, which features a plethora of low cal favourites. 

Dinner Option 1

Calorie Counted Chicken and Bacon Carbonara (328 calories)

Dinner Option 2
Calorie Counted Creamy Prawn Linguine (318 calories)

Dinner Option 3
Calorie Counted BBQ Pulled Pork & Sweet Potato Mash (287 calories)

Dinner Option 4
Calorie Counted Thai Green Chicken Curry (370 calories)

Dinner Option 5
Roast Chicken Dinner (335 calories) 

Dinner Option 6
Good & Counted Chicken Hotpot (297 calories) 

Dinner Option 7
Good & Counted Chicken, Tomato and Basil Pasta (314 calories)

Lunch Options

LunchOption 1
Uncle Ben's Rice Time Chilli Con Carne (330 calories)

Lunch Option 2
Sweet Chilli Chicken Pasta Salad (258 calories)

Lunch Option 3

Prawn Mayo Sandwich (369 calories)

Lunch Option 4
Chicken Salad Sandwich (382 calories)

Lunch Option 5
Broccoli and Stilton Soup (314 calories)  

Lunch Option 6
Chicken and Sweetcorn Soup (236 calories) 

Lunch Option 7
Uncle Ben Vegetable Medley Rice Pot (194 calories)

Vegetable Options

And if you fancy adding in, or swapping some veg in your meals, here are some other vegetable options that Waitrose has to offer!

Vegetable Option 1
Beetroot, Baby Spinach and Baby Kale Salad

Vegetable Option 2
Steam Bags: Broccoli, Carrot and Sweetcorn

Vegetable Option 3
Babyleaf and Rocket Salad

Vegetable Option 4
Carrots, Cauliflower and Broccoli

Vegetable Option 5
Mixed Vegetables

Vegetable Option 6
Frozen Veg Bundle 

 

*WLR diet plans are designed to produce a healthy weight loss of 1-2lbs per week, based on UK Health Department estimates of average daily calorie needs for men and women in the UK. Of course, not everyone's needs are 'average', so predicted weight loss will differ from person to person. For a more accurate idea of how many calories you need as an individual, you can use the WLR tools free for 24 hours here

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