Asda 1500 Calorie Meal Plan UK — Budget 7-Day Weight Loss Guide

Plan at a glance

Calories~1,500/day
Protein~111g/day
Weekly cost£35–45 per week (Asda own-brand)

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At 1,500 calories a day, most adults in a calorie deficit will lose 0.5–1 kg per week — making it one of the most popular weight loss targets in the UK. This plan is built entirely around Asda's affordable own-brand range, keeping your weekly shop to an estimated £35–45. Every meal uses ingredients you can find in a standard Asda superstore, and the plan prioritises protein and fibre to keep hunger at bay.

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Why Choose a Asda 1500 Calorie Meal Plan?

Asda is particularly good value for the protein-heavy staples that make 1,500 calories feel achievable rather than restrictive. Chicken breast, eggs, tinned tuna, and low-fat Greek yogurt form the backbone of the plan — all available at Asda at highly competitive prices. With 90–120 g of protein per day, you'll feel fuller for longer and lose fat rather than muscle.

Example 7-Day Asda 1500 Calorie Meal Plan

Below is a sample week. Each day is planned to hit approximately 1,500 calories with a strong protein focus. Calorie and protein figures are estimates — weigh ingredients if you need precision. Use the free generator to get a freshly personalised version.

Monday

BreakfastOvernight Oats with Berries340 kcal · 14g protein · 5 min

Rolled Asda Rolled Oats soaked overnight in Asda Skimmed Milk, topped with frozen berries and a drizzle of honey.

Portions: 60g oats, 200ml skimmed milk, 80g frozen berries, 1 tsp honey

Recipe
  1. Prepare the ingredients: 60g oats, 200ml skimmed milk, 80g frozen berries, 1 tsp honey.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchTuna & Sweetcorn Jacket Potato420 kcal · 35g protein · 10 min

Medium baked potato topped with tinned tuna mixed with sweetcorn and a teaspoon of light mayo.

Portions: 200g baked potato, 100g tinned tuna, 50g sweetcorn

Recipe
  1. Prepare the ingredients: 200g baked potato, 100g tinned tuna, 50g sweetcorn.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
DinnerGrilled Chicken with Roasted Mediterranean Veg540 kcal · 48g protein · 25 min

Chicken breast grilled with courgette, peppers, and cherry tomatoes, served with a small portion of Asda Brown Rice.

Portions: 150g chicken breast, 40g brown rice (dry), 200g mixed veg

Recipe
  1. Prepare the ingredients: 150g chicken breast, 40g brown rice (dry), 200g mixed veg.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackGreek Yogurt with Blueberries200 kcal · 15g protein · 2 min

Low-fat Asda Low Fat Greek Yogurt topped with fresh or frozen blueberries.

Portions: 200g Greek yogurt, 80g blueberries

Recipe
  1. Prepare the ingredients: 200g Greek yogurt, 80g blueberries.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
Daily total: 1500 kcal · 112g protein

Tuesday

BreakfastScrambled Eggs on Wholemeal Toast350 kcal · 22g protein · 10 min

Two eggs scrambled with a handful of spinach, served on a slice of Asda Wholemeal Bread.

Portions: 2 eggs, 1 slice wholemeal toast (35g), 40g spinach

Recipe
  1. Prepare the ingredients: 2 eggs, 1 slice wholemeal toast (35g), 40g spinach.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchHomemade Lentil Soup380 kcal · 18g protein · 30 min

Red lentil and carrot soup seasoned with cumin and coriander, served with a small wholemeal roll.

Portions: 80g red lentils (dry), 100g carrots, 1 small roll (60g)

Recipe
  1. Prepare the ingredients: 80g red lentils (dry), 100g carrots, 1 small roll (60g).
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
DinnerBaked Salmon with Broccoli & New Potatoes570 kcal · 45g protein · 20 min

Salmon fillet baked with lemon and dill, served with steamed broccoli and boiled new potatoes.

Portions: 150g salmon fillet, 150g new potatoes, 150g broccoli

Recipe
  1. Prepare the ingredients: 150g salmon fillet, 150g new potatoes, 150g broccoli.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackApple & Almonds200 kcal · 5g protein · 1 min

One medium apple and 20 g of unsalted almonds.

Portions: 1 apple (150g), 20g almonds

Recipe
  1. Prepare the ingredients: 1 apple (150g), 20g almonds.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1500 kcal · 90g protein

Wednesday

BreakfastBanana & Oat Smoothie370 kcal · 14g protein · 5 min

Blended banana, 50 g Asda Rolled Oats, Asda Skimmed Milk, and a teaspoon of peanut butter.

Portions: 1 banana, 50g oats, 200ml skimmed milk, 1 tsp peanut butter

Recipe
  1. Add the listed ingredients to a blender: 1 banana, 50g oats, 200ml skimmed milk, 1 tsp peanut butter.
  2. Blend until smooth, adding a splash of milk or water if needed.
  3. Serve chilled straight away.
LunchGrilled Chicken Caesar Salad400 kcal · 40g protein · 10 min

Chicken breast strips over romaine lettuce with a light Caesar dressing and Parmesan shavings. No croutons.

Portions: 120g chicken breast, 80g romaine lettuce, 20ml light dressing

Recipe
  1. Wash, chop, and portion the ingredients: 120g chicken breast, 80g romaine lettuce, 20ml light dressing.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerTurkey Mince Chilli with Brown Rice530 kcal · 42g protein · 25 min

Lean turkey mince cooked with tinned tomatoes, kidney beans, and chilli spices. Served with Asda Brown Rice.

Portions: 150g turkey mince, 40g brown rice (dry), 80g kidney beans

Recipe
  1. Prepare the ingredients: 150g turkey mince, 40g brown rice (dry), 80g kidney beans.
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
SnackCarrot Sticks & Hummus200 kcal · 6g protein · 2 min

100 g carrot sticks with 40 g reduced-fat hummus.

Portions: 100g carrot sticks, 40g hummus

Recipe
  1. Prepare the ingredients: 100g carrot sticks, 40g hummus.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1500 kcal · 102g protein

Thursday

BreakfastPorridge with Walnuts & Cinnamon350 kcal · 12g protein · 5 min

50 g Asda Rolled Oats cooked with Asda Skimmed Milk, topped with 15 g crushed walnuts and a sprinkle of cinnamon.

Portions: 50g oats, 250ml skimmed milk, 15g walnuts

Recipe
  1. Prepare the ingredients: 50g oats, 250ml skimmed milk, 15g walnuts.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchPrawn & Avocado Salad390 kcal · 28g protein · 10 min

King prawns tossed with mixed leaves, half an avocado, cucumber, and lemon dressing.

Portions: 120g king prawns, ½ avocado (60g), 80g mixed leaves, 100g cucumber

Recipe
  1. Wash, chop, and portion the ingredients: 120g king prawns, ½ avocado (60g), 80g mixed leaves, 100g cucumber.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerChicken Tikka with Cauliflower Rice560 kcal · 50g protein · 25 min

Marinated chicken tikka baked and served over blitzed cauliflower rice with a side of raita.

Portions: 150g chicken breast, 200g cauliflower rice, 50g raita

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Prepare the remaining ingredients while it cooks: 150g chicken breast, 200g cauliflower rice, 50g raita.
  3. Combine everything, heat through, season to taste, and portion if meal prepping.
SnackLow-Fat Cottage Cheese with Cucumber200 kcal · 20g protein · 2 min

150 g cottage cheese with sliced cucumber and a grind of black pepper.

Portions: 150g cottage cheese, 100g cucumber

Recipe
  1. Prepare the ingredients: 150g cottage cheese, 100g cucumber.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1500 kcal · 110g protein

Friday

BreakfastPoached Eggs & Smoked Salmon on Toast400 kcal · 32g protein · 10 min

Two poached eggs and 50 g smoked salmon on a slice of Asda Wholemeal Bread.

Portions: 2 eggs, 50g smoked salmon, 1 slice wholemeal toast (35g)

Recipe
  1. Prepare the ingredients: 2 eggs, 50g smoked salmon, 1 slice wholemeal toast (35g).
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchChicken & Vegetable Soup350 kcal · 28g protein · 25 min

Diced chicken breast simmered with carrots, celery, and leek in a light chicken stock.

Portions: 120g chicken breast, 80g carrots, 50g celery, 50g leek

Recipe
  1. Prepare the ingredients: 120g chicken breast, 80g carrots, 50g celery, 50g leek.
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
DinnerBaked Cod with Sweet Potato Wedges550 kcal · 40g protein · 25 min

Cod fillet baked with herbs and lemon, served with oven-roasted sweet potato wedges and green beans.

Portions: 150g cod fillet, 150g sweet potato, 100g green beans

Recipe
  1. Prepare the ingredients: 150g cod fillet, 150g sweet potato, 100g green beans.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackProtein Yogurt200 kcal · 20g protein · 1 min

High-protein low-fat yogurt pot (e.g. Arla Protein or Tesco High Protein Yogurt).

Portions: 1 high-protein yogurt pot (150g)

Recipe
  1. Prepare the ingredients: 1 high-protein yogurt pot (150g).
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
Daily total: 1500 kcal · 120g protein

Saturday

BreakfastWholemeal Pancakes with Berries380 kcal · 18g protein · 15 min

Two small wholemeal pancakes made with egg and oat flour, topped with berries and low-fat yogurt.

Portions: 80g pancake batter (2 pancakes), 80g berries, 50g low-fat yogurt

Recipe
  1. Prepare the ingredients: 80g pancake batter (2 pancakes), 80g berries, 50g low-fat yogurt.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchTurkey & Avocado Wholemeal Wrap400 kcal · 32g protein · 5 min

Sliced turkey breast, half an avocado, spinach, and tomato in a wholemeal tortilla wrap.

Portions: 100g turkey breast, ½ avocado (60g), 1 wholemeal wrap (60g)

Recipe
  1. Toast or warm the bread, wrap, pitta, or bagel if preferred.
  2. Prepare the filling ingredients: 100g turkey breast, ½ avocado (60g), 1 wholemeal wrap (60g).
  3. Layer everything evenly, season to taste, and serve or wrap for later.
DinnerGrilled Lean Beef Steak with Roasted Veg520 kcal · 48g protein · 15 min

Lean sirloin steak grilled to your liking, with roasted courgette, peppers, and cherry tomatoes.

Portions: 150g lean sirloin steak, 200g roasted veg

Recipe
  1. Prepare the ingredients: 150g lean sirloin steak, 200g roasted veg.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackRice Cakes with Peanut Butter200 kcal · 8g protein · 2 min

Two plain rice cakes spread with natural peanut butter.

Portions: 2 rice cakes (20g), 1 tbsp peanut butter (15g)

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Prepare the remaining ingredients while it cooks: 2 rice cakes (20g), 1 tbsp peanut butter (15g).
  3. Combine everything, heat through, season to taste, and portion if meal prepping.
Daily total: 1500 kcal · 106g protein

Sunday

BreakfastHealthy Full English420 kcal · 30g protein · 15 min

One egg (grilled or poached), two lean bacon rashers (fat trimmed), grilled tomatoes, mushrooms, and one slice of Asda Wholemeal Bread.

Portions: 1 egg, 2 lean bacon rashers (60g), 100g tomatoes, 50g mushrooms, 1 slice toast

Recipe
  1. Prepare the ingredients: 1 egg, 2 lean bacon rashers (60g), 100g tomatoes, 50g mushrooms, 1 slice toast.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchLeftover Steak Salad300 kcal · 28g protein · 5 min

Sliced leftover steak over mixed leaves with cherry tomatoes and a balsamic dressing.

Portions: 100g sliced steak, 80g mixed leaves, 100g cherry tomatoes

Recipe
  1. Wash, chop, and portion the ingredients: 100g sliced steak, 80g mixed leaves, 100g cherry tomatoes.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerRoast Chicken Breast with Root Veg580 kcal · 52g protein · 45 min

Roast chicken breast with parsnips, carrots, and a small portion of gravy. A proper Sunday roast, lighter style.

Portions: 175g chicken breast, 100g parsnips, 100g carrots

Recipe
  1. Prepare the ingredients: 175g chicken breast, 100g parsnips, 100g carrots.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackProtein Shake200 kcal · 25g protein · 2 min

One scoop of unflavoured or vanilla protein powder mixed with water or Asda Skimmed Milk.

Portions: 30g protein powder, 250ml skimmed milk

Recipe
  1. Prepare the ingredients: 30g protein powder, 250ml skimmed milk.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1500 kcal · 135g protein

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Sample Weekly Shopping List

Here is a sample shopping list to cover this 7-day plan. Estimated cost: £35–45 per week (Asda own-brand).

Protein

  • 100g tinned tuna
  • 725g chicken breast
  • 4 eggs
  • 80g red lentils (dry)
  • 150g salmon fillet
  • 150g turkey mince
  • 80g kidney beans
  • 120g king prawns
  • 50g smoked salmon
  • 150g cod fillet
  • 100g turkey breast
  • 1 egg

Carbs

  • 160g oats
  • 200g baked potato
  • 80g brown rice (dry)
  • 1 small roll ( 60g )
  • 150g new potatoes
  • 200g cauliflower rice
  • 2 rice cakes ( 20g )

Vegetables

  • 50g sweetcorn
  • 40g spinach
  • 280g carrots
  • 150g broccoli
  • 80g romaine lettuce
  • 100g carrot sticks
  • ½ avocado ( 120g )
  • 160g mixed leaves
  • 200g cucumber
  • 50g celery
  • 50g leek
  • 150g sweet potato
  • 100g tomatoes
  • 50g mushrooms
  • 100g cherry tomatoes
  • 100g parsnips

Dairy

  • 900ml skimmed milk
  • 200g Greek yogurt
  • 150g cottage cheese
  • 1 high-protein yogurt pot ( 150g )
  • 50g low-fat yogurt

Extras

  • 80g frozen berries
  • 1 tsp honey
  • 200g mixed veg
  • 80g blueberries
  • 1 slice wholemeal toast ( 70g )
  • 1 apple ( 150g )
  • 20g almonds
  • 1 banana
  • 1 tsp peanut butter
  • 20ml light dressing
  • 40g hummus
  • 15g walnuts
  • 50g raita
  • 100g green beans
  • 80g pancake batter (2 pancakes)
  • 80g berries
  • 1 wholemeal wrap ( 60g )
  • 150g lean sirloin steak
  • 200g roasted veg
  • 1 tbsp peanut butter (15g)
  • 2 lean bacon rashers ( 60g )
  • 1 slice toast
  • 100g sliced steak
  • 30g protein powder

Tips for Success

  • At 1,500 calories, volume matters — fill your plate with non-starchy vegetables (spinach, broccoli, cucumber) to eat more for almost no calorie cost.
  • Asda frozen broccoli and mixed veg are around 75–95p per kg. Buying frozen instead of fresh saves money and reduces food waste significantly.
  • Weigh portions for the first week. Chicken breast can vary from 120 g to 200 g, which is a difference of around 130 kcal — enough to affect results.
  • Asda reduced-fat hummus makes an excellent snack with carrot sticks — around 150 kcal for a generous portion and more satisfying than crisps.
  • Keep boiled eggs in the fridge. Asda's free range eggs are among the cheapest available, and a boiled egg takes two minutes to prepare for an easy 78 kcal protein boost.

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Meal plans are for general information only. Calories and protein are estimates. For medical conditions, pregnancy, eating disorders, or clinical dietary needs, speak to a qualified healthcare professional.

Frequently Asked Questions

Is 1500 calories realistic for weight loss using Asda products?

Yes — 1,500 calories creates a meaningful deficit for most women and smaller men. The key is choosing filling, high-protein foods, which this plan does throughout.

How much does the Asda 1500 calorie plan cost?

Around £35–45 per week for one person using Asda own-brand products. This can be reduced further by buying proteins on Rollback.

What makes Asda better than other supermarkets for this plan?

Asda's own-brand range is competitive on price with Aldi and Lidl for many key staples, while offering the wider product range of a full supermarket. Rollback deals provide additional savings on core items like chicken and eggs.

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