Monday
1500 kcal - 58g protein- Breakfast: Banana and Oat Smoothie (427 kcal, 14g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (550 kcal, 25g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (523 kcal, 19g protein)
Asda Freezer-Friendly Weekly Budget Fat Loss Plan — 1,500 kcal
Free printable UK budget fat loss meal plan for Asda: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketAsda
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyLow (10–20 min/day)
Best forBudget-conscious fat loss on ~£30/week
DietAll diets
Estimated daily macros
Plan Quick Facts
Best forBudget-conscious fat loss on ~£30/week
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Export This Meal Plan as a PDF
Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
Printable meal plan PDF
Asda Freezer-Friendly Weekly Budget Fat Loss Plan — 1,500 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1500 kcal - 108g protein- Breakfast: Banana and Oat Smoothie (361 kcal, 12g protein)
- Lunch: Baked Cod with Sweet Potato Wedges (558 kcal, 49g protein)
- Dinner: Lentil and Turkey Sausage Casserole (581 kcal, 47g protein)
Wednesday
1500 kcal - 81g protein- Breakfast: Banana and Oat Smoothie (408 kcal, 13g protein)
- Lunch: Cannellini Bean and Tomato Soup (421 kcal, 21g protein)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (671 kcal, 47g protein)
Thursday
1500 kcal - 111g protein- Breakfast: Banana and Oat Smoothie (388 kcal, 13g protein)
- Lunch: Tiger Prawn and Mango Salad (425 kcal, 35g protein)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (687 kcal, 63g protein)
Friday
1500 kcal - 106g protein- Breakfast: Banana and Oat Smoothie (360 kcal, 12g protein)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (605 kcal, 52g protein)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (535 kcal, 42g protein)
Saturday
1500 kcal - 118g protein- Breakfast: Egg White Omelette with Peppers (283 kcal, 37g protein)
- Lunch: Lean Beef Stir-Fry with Brown Rice (676 kcal, 54g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (541 kcal, 27g protein)
Sunday
1500 kcal - 130g protein- Breakfast: Egg White Omelette with Peppers (292 kcal, 38g protein)
- Lunch: Miso Tofu and Edamame Bowl (534 kcal, 36g protein)
- Dinner: Lamb Keema with Cauliflower Rice (674 kcal, 56g protein)
Weekly shopping list
Protein
- Red lentils 140g
- Cod fillet 210g
- Turkey sausages 5
- King prawns 260g
- Chicken breast 250g
- Tinned tuna 170g
- Egg 1
- Egg whites 7
- Lean beef strips 220g
- Silken tofu 190g
- Lean lamb mince 250g
Carbs & Grains
- Rolled oats 70g
- Wholemeal roll 1
- Wholemeal pasta 120g dry
- Brown rice 95g dry
Vegetables
- Carrot 1
- Onion 1
- Celery 3 stalks
- Sweet potato 235g
- Tinned tomatoes 470g
- Cherry tomatoes 260g
- Red onion quarter
- Broccoli 250g
- Mixed peppers 175g
- Sweet potato 235g mashed
- Spring onion 2
- Onion half
- Red pepper 1
- Onion 3/4
- Edamame beans 125g
- Peas 100g
Dairy & Eggs
- Oat milk 340ml
- Peanut butter 1.5 tsp
- Butternut squash 550g
Extras & Condiments
- Banana 1
- Vegetable stock 700ml
- Garlic 3 cloves
- Olive oil 1.25 tsp
- Paprika 1.25 tsp
- Lemon 1
- Cannellini beans tinned 260g
- Basil
- Basil fresh
- Chilli flakes pinch
- Mango 3/4
- Mixed leaves 100g
- Lime juice
- Coriander fresh
- Reduced-fat crème fraîche 100g
- Reduced-fat cheddar 40g
- Lemon dressing 15g
- Olive oil spray
- Mixed herbs 1.25 tsp
- Frozen stir-fry veg 185g
- Soy sauce 2.5 tbsp
- Sesame oil 1.25 tsp
- Mixed beans tinned 490g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Miso paste 1.25 tbsp
- Sesame seeds 1.25 tsp
- Cauliflower 380g
- Ginger 1.25 tsp
- Garam masala 2.5 tsp
Your 7-Day Meal Plan
Monday
1500 kcal58g protein
Breakfast427 kcal · 14g protein · 5 min
Banana and Oat Smoothie
Made with banana, rolled oats, oat milk. Ready in 5 min — 427 kcal, 14g protein.
Recipe
- Add Banana 1, Rolled oats 70g, Oat milk 340ml, Peanut butter 1.5 tsp to a blender.
- Blend until smooth, adding a splash more milk or water if needed.
- Pour into a glass or shaker and serve cold.
Lunch550 kcal · 25g protein · 15 min
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 550 kcal, 25g protein.
Recipe
- Prep the listed ingredients: Red lentils 140g, Carrot 1, Onion 1, Celery 3 stalks, Wholemeal roll 1, Vegetable stock 700ml.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner523 kcal · 19g protein · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 523 kcal, 19g protein.
Recipe
- Prep the listed ingredients: Butternut squash 550g, Red lentils 140g, Onion 1, Garlic 3 cloves, Vegetable stock 975ml, Wholemeal roll 1.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Red lentils 140g
- Cod fillet 210g
- Turkey sausages 5
- King prawns 260g
- Chicken breast 250g
- Tinned tuna 170g
- Egg 1
- Egg whites 7
- Lean beef strips 220g
- Silken tofu 190g
- Lean lamb mince 250g
Carbs & Grains
- Rolled oats 70g
- Wholemeal roll 1
- Wholemeal pasta 120g dry
- Brown rice 95g dry
Vegetables
- Carrot 1
- Onion 1
- Celery 3 stalks
- Sweet potato 235g
- Tinned tomatoes 470g
- Cherry tomatoes 260g
- Red onion quarter
- Broccoli 250g
- Mixed peppers 175g
- Sweet potato 235g mashed
- Spring onion 2
- Onion half
- Red pepper 1
- Onion 3/4
- Edamame beans 125g
- Peas 100g
Dairy & Eggs
- Oat milk 340ml
- Peanut butter 1.5 tsp
- Butternut squash 550g
Extras & Condiments
- Banana 1
- Vegetable stock 700ml
- Garlic 3 cloves
- Olive oil 1.25 tsp
- Paprika 1.25 tsp
- Lemon 1
- Cannellini beans tinned 260g
- Basil
- Basil fresh
- Chilli flakes pinch
- Mango 3/4
- Mixed leaves 100g
- Lime juice
- Coriander fresh
- Reduced-fat crème fraîche 100g
- Reduced-fat cheddar 40g
- Lemon dressing 15g
- Olive oil spray
- Mixed herbs 1.25 tsp
- Frozen stir-fry veg 185g
- Soy sauce 2.5 tbsp
- Sesame oil 1.25 tsp
- Mixed beans tinned 490g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Miso paste 1.25 tbsp
- Sesame seeds 1.25 tsp
- Cauliflower 380g
- Ginger 1.25 tsp
- Garam masala 2.5 tsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
- Use frozen chicken breast instead of fresh (saves ~£1.50/week, same protein)
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk
💪 Increase protein
- Add a scoop of unflavoured whey or plant protein to porridge or smoothies
- Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
- Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
- Add a hard-boiled egg as an afternoon snack on rest days
- Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this budget fat 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. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
Can I swap meals I don't like?
Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.
Can I print this budget fat loss meal plan or save it as a PDF?
Yes. Use the export / print PDF button on the plan page. The printable version summarises the full 7-day meal plan and includes the weekly shopping list.
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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.