What this plan is for
An Asda budget fat loss plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Vegan Budget Fat Loss Plan — 1,500 kcal
Budget-conscious fat loss on ~£30/week. This 7-day plan targets 1,500 kcal/day and averages 69g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Protein comes from whole foods — pulses, tofu, tempeh, nuts and seeds — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalBudget Fat Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,500 kcal69g protein219g carbs38g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1500 kcal per person71g protein · 186g carbs per person
Breakfast413 kcal · 12g protein · 52g carbs · 7 min
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 413 kcal, 12g protein, 52g carbs.
Recipe
Ingredients
- 60g rolled oats
- 200ml oat milk
- 15g walnuts
- ¼ tsp cinnamon
- ¾ tsp maple syrup
Allergens in this meal: Cereals containing gluten, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with walnuts, cinnamon and maple syrup.
Lunch367 kcal · 23g protein · 61g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 367 kcal, 23g protein, 61g carbs.
Recipe
Ingredients
- 70g green lentils
- 1 courgette
- 1 red pepper
- ¾ onion
- 350ml vegetable stock
- ¾ tsp cumin
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, courgette and red pepper into even pieces.
- Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile soften onion in a large pan over medium heat.
- Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner720 kcal · 36g protein · 73g carbs · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, frozen mixed veg. Ready in 25 min — 720 kcal, 36g protein, 73g carbs.
Recipe
Ingredients
- 150g firm tofu
- ¼ of a standard tin of chickpeas, drained
- 150g frozen mixed veg
- 150g light coconut milk
- 1 tbsp plus 1 tsp curry paste
- 60g brown rice (dry weight)
Allergens in this meal: Soybeans. Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the tofu for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and frozen mixed veg and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Asda. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 49 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Asda Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for larger weekly shops, family-style staples, freezer options and value packs that can be portioned.
- Works well for 1800-2500 kcal plans where bigger carbohydrate and protein portions are needed.
- Check multipacks and frozen ranges before buying many single fresh items.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| Supermarket | Asda | Asda pages balance budget staples with broader family-friendly ranges and frozen options. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Asda Vegan 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 macros and the weekly shopping list.
7-day meal plan
Monday
1500 kcal - 71g protein, 186g carbs, 50g fat, 32g fibre- Breakfast: Porridge with Walnuts and Cinnamon (413 kcal, 12g protein, 52g carbs, 16g fat, 9g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (367 kcal, 23g protein, 61g carbs, 2g fat, 13g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (720 kcal, 36g protein, 73g carbs, 32g fat, 10g fibre per person)
Tuesday
1505 kcal - 73g protein, 226g carbs, 33g fat, 42g fibre- Breakfast: Porridge with Walnuts and Cinnamon (428 kcal, 12g protein, 55g carbs, 16g fat, 9g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (431 kcal, 31g protein, 53g carbs, 12g fat, 6g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (646 kcal, 30g protein, 118g carbs, 5g fat, 27g fibre per person)
Wednesday
1500 kcal - 63g protein, 191g carbs, 54g fat, 31g fibre- Breakfast: Porridge with Walnuts and Cinnamon (358 kcal, 10g protein, 45g carbs, 14g fat, 8g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (457 kcal, 25g protein, 48g carbs, 18g fat, 6g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (685 kcal, 28g protein, 98g carbs, 22g fat, 17g fibre per person)
Thursday
1499 kcal - 62g protein, 245g carbs, 32g fat, 51g fibre- Breakfast: Porridge with Walnuts and Cinnamon (556 kcal, 16g protein, 70g carbs, 21g fat, 12g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (375 kcal, 17g protein, 64g carbs, 9g fat, 11g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (568 kcal, 29g protein, 111g carbs, 2g fat, 28g fibre per person)
Friday
1500 kcal - 72g protein, 205g carbs, 43g fat, 32g fibre- Breakfast: Porridge with Walnuts and Cinnamon (442 kcal, 13g protein, 56g carbs, 17g fat, 10g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (493 kcal, 25g protein, 77g carbs, 10g fat, 14g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (565 kcal, 34g protein, 72g carbs, 16g fat, 8g fibre per person)
Saturday
1498 kcal - 71g protein, 219g carbs, 34g fat, 31g fibre- Breakfast: Oat Porridge with Berries (393 kcal, 12g protein, 62g carbs, 8g fat, 10g fibre per person)
- Lunch: Black Bean Burrito Bowl (479 kcal, 19g protein, 90g carbs, 3g fat, 14g fibre per person)
- Dinner: Tofu Pad Thai (626 kcal, 40g protein, 67g carbs, 23g fat, 7g fibre per person)
Sunday
1499 kcal - 71g protein, 261g carbs, 21g fat, 53g fibre- Breakfast: Oat Porridge with Berries (452 kcal, 14g protein, 72g carbs, 10g fat, 12g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (501 kcal, 31g protein, 83g carbs, 3g fat, 18g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (546 kcal, 26g protein, 106g carbs, 8g fat, 23g fibre per person)
Weekly shopping list
Protein
- Green lentils 430g
- Firm tofu 700g
- Tinned chickpeas 525g
- Black beans 170g
Carbs & Grains
- Rolled oats 440g
- Brown rice 350g
- Wholewheat noodles 60g
- Wholemeal 1 pitta
- Rice noodles 70g
Vegetables
- Courgette 3
- Red pepper 4
- Onion 4
- mixed veg 230g
- Broccoli 230g
- Tinned tomatoes 2 x 400g tins (790g required)
- Baby spinach 140g
- Spinach 130g
- Mushrooms 190g
- Carrot 2
- Sweet potato mash 240g
- Sweet potato 390g
- Spring onion 4
Dairy & Eggs
- Oat milk 2 x 1L cartons (1642ml required)
- Tinned coconut milk light 1 x 400ml tin (260ml required)
Fruit
- mixed berries 150g
Herbs & Spices
- Cinnamon 2 tsp
- Cumin 1.5 tbsp
- Ginger 0.75 tsp
- Garlic 2 cloves
- Chilli powder 0.75 tsp
- Coriander, optional to taste
- Paprika 1 tsp
Condiments & Oils
- Vegetable stock 3 cubes (makes 1500ml; 1009ml required)
- Curry paste 40g
- Soy sauce 1.5 tbsp
- Tahini 30g
- Hummus 75g
- Teriyaki sauce 30g
- Salsa 45g
- Tamari 1.75 tbsp
Tins & Jars
- Mixed beans 290g
Extras
- Walnuts 75g
- Maple syrup 1.25 tbsp
- Lemon juice, optional to taste x2
- Sesame seeds 1.5 tsp
- Sweetcorn 50g
- Lime juice, optional to taste x2
- Beansprouts 85g
- Peanuts 17g
Shopping This Plan At Asda
Typically the cheapest of the big four on a like-for-like basket, with a genuinely low economy tier.
Value rangeJust Essentials (formerly Smartprice)
Loyalty pricingAsda Rewards (cashback to a wallet rather than instant discounts)
What Asda is good for here
- Just Essentials is usually the lowest-priced option in its category, which suits very cheap weeks.
- Good value on rice, pasta, oats and tinned pulses — the backbone of a budget prep plan.
Worth knowing before you shop
- Just Essentials lines sell out quickly and availability is inconsistent.
- Rewards pays into a wallet rather than reducing the shop at the till, so it will not lower this week's bill.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy Asda's Just Essentials (formerly Smartprice) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
💪 Increase protein
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
- Keep tinned lentils, chickpeas and black beans in to bulk out a meal at low cost
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. Asda Rewards (cashback to a wallet rather than instant discounts) can reduce this further.
How much protein does this plan provide per day?
This plan averages 69g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic budget fat loss plan?
Plenty of budget fat loss plans share the same 1,500 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
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 all 7 days at 1,500 kcal/day, the Asda shopping list, and your chosen household portion sizes.
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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Asda.
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