| 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.
Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.
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.
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.
Rolled Asda Rolled Oats soaked overnight in Asda Skimmed Milk, topped with frozen berries and a drizzle of honey.
Medium baked potato topped with tinned tuna mixed with sweetcorn and a teaspoon of light mayo.
Chicken breast grilled with courgette, peppers, and cherry tomatoes, served with a small portion of Asda Brown Rice.
Low-fat Asda Low Fat Greek Yogurt topped with fresh or frozen blueberries.
Two eggs scrambled with a handful of spinach, served on a slice of Asda Wholemeal Bread.
Red lentil and carrot soup seasoned with cumin and coriander, served with a small wholemeal roll.
Salmon fillet baked with lemon and dill, served with steamed broccoli and boiled new potatoes.
One medium apple and 20 g of unsalted almonds.
Blended banana, 50 g Asda Rolled Oats, Asda Skimmed Milk, and a teaspoon of peanut butter.
Chicken breast strips over romaine lettuce with a light Caesar dressing and Parmesan shavings. No croutons.
Lean turkey mince cooked with tinned tomatoes, kidney beans, and chilli spices. Served with Asda Brown Rice.
100 g carrot sticks with 40 g reduced-fat hummus.
50 g Asda Rolled Oats cooked with Asda Skimmed Milk, topped with 15 g crushed walnuts and a sprinkle of cinnamon.
King prawns tossed with mixed leaves, half an avocado, cucumber, and lemon dressing.
Marinated chicken tikka baked and served over blitzed cauliflower rice with a side of raita.
150 g cottage cheese with sliced cucumber and a grind of black pepper.
Two poached eggs and 50 g smoked salmon on a slice of Asda Wholemeal Bread.
Diced chicken breast simmered with carrots, celery, and leek in a light chicken stock.
Cod fillet baked with herbs and lemon, served with oven-roasted sweet potato wedges and green beans.
High-protein low-fat yogurt pot (e.g. Arla Protein or Tesco High Protein Yogurt).
Two small wholemeal pancakes made with egg and oat flour, topped with berries and low-fat yogurt.
Sliced turkey breast, half an avocado, spinach, and tomato in a wholemeal tortilla wrap.
Lean sirloin steak grilled to your liking, with roasted courgette, peppers, and cherry tomatoes.
Two plain rice cakes spread with natural peanut butter.
One egg (grilled or poached), two lean bacon rashers (fat trimmed), grilled tomatoes, mushrooms, and one slice of Asda Wholemeal Bread.
Sliced leftover steak over mixed leaves with cherry tomatoes and a balsamic dressing.
Roast chicken breast with parsnips, carrots, and a small portion of gravy. A proper Sunday roast, lighter style.
One scoop of unflavoured or vanilla protein powder mixed with water or Asda Skimmed Milk.
Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.
Here is a sample shopping list to cover this 7-day plan. Estimated cost: £35–45 per week (Asda own-brand).
Keep meals organised with freezer-safe meal prep labels for dates, portions, calories, protein, and reheating notes.
View meal prep labels →Useful if you batch cook, freeze meals, or prep multiple portions.
Our AI generator creates a personalised Asda 1500 Calorie meal plan tailored to your preferred UK supermarket, dietary requirements, and cooking time. Free, no sign-up needed.
Generate My Asda 1500 Calorie Plan →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.
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.
Around £35–45 per week for one person using Asda own-brand products. This can be reduced further by buying proteins on Rollback.
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.