Asda 1500 Calorie Meal Plan UK — Budget 7-Day Weight Loss Guide
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 meal-plan finder to get a better-matched version.
Monday
Rolled Asda Rolled Oats soaked overnight in Asda Skimmed Milk, topped with frozen berries and a drizzle of honey.
Recipe
Ingredients
- 70g oats
- 225ml skimmed milk
- 90g frozen berries
- 1¼ tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir oats and skimmed milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add frozen berries and honey. Loosen with a splash of skimmed milk if needed.
Medium baked potato topped with tinned tuna mixed with sweetcorn and a teaspoon of light mayo.
Recipe
Ingredients
- 225g potato, baked
- 1 standard tin of tuna, drained
- 60g sweetcorn
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Reheat the potato until piping hot throughout.
- Drain tuna. Mix with sweetcorn and season to taste.
- Split the potato, fluff the middle with a fork, spoon over the filling and serve hot.
Chicken breast grilled with a mix of roasted Mediterranean vegetables, served with a small portion of Asda Brown Rice.
Recipe
Ingredients
- 175g chicken breast
- 50g brown rice (dry weight)
- 225g mixed veg
- 1¼ tsp mixed herbs
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the chicken breast in a non-stick pan over medium heat until cooked through. Meanwhile roast mixed veg at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Fold the cooked rice through the pan, stir in mixed herbs, and heat through before serving.
Low-fat Asda Low Fat Greek Yogurt topped with fresh or frozen blueberries.
Recipe
Ingredients
- 225g Greek yogurt
- 90g blueberries
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put Greek yogurt in a bowl.
- Top with blueberries.
- Eat straight away, or cover and chill for later the same day.
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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
Carbs
Vegetables
Dairy
Fruit
Herbs
Condiments
Extras
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More plan and cost details
Plan at a glance
| Calories | ~1,500/day |
|---|---|
| Protein | ~137g/day |
| Weekly cost | £35–45 per week (Asda own-brand) |
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At 1,500 calories a day, people whose TDEE is meaningfully higher can create a steady calorie deficit, which makes it one of the most popular weight loss targets in the UK. This plan is built around Asda's affordable own-brand range, keeping your weekly shop to an estimated £35–45. Every meal uses ingredients you can find in many standard Asda superstores, and the plan prioritises protein and fibre to keep hunger at bay.
Want this meal plan personalised?
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.
Why Choose an 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 commonly available at Asda at competitive prices. With 90–120 g of protein per day, the plan is designed to support fullness and muscle retention during fat loss.
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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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.
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.
Related Meal Plans & Guides
- Asda 1800 Calorie Plan
- 1500 Calorie Meal Plan
- Aldi 1500 Calorie Plan
- Budget Fat Loss Plan
- How To Build A Calorie Deficit
- Best Low Calorie Foods UK
- Generate A Personalised Asda 1500 Calorie Plan
- Glass Meal Prep Containers For Your Portions
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