Monday
1500 kcal - 63g protein- Breakfast: Porridge with Walnuts and Cinnamon (468 kcal, 17g protein)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (492 kcal, 22g protein)
- Dinner: Red Lentil Dahl with Brown Rice (540 kcal, 24g protein)
Asda Vegan Freezer-Friendly Weekly Budget Fat Loss Plan — 1,500 kcal
Free printable vegan 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
DietVegan
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
DietVegan
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 Vegan 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 - 69g protein- Breakfast: Porridge with Walnuts and Cinnamon (468 kcal, 17g protein)
- Lunch: Edamame and Soba Noodle Salad (504 kcal, 26g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (528 kcal, 26g protein)
Wednesday
1500 kcal - 68g protein- Breakfast: Porridge with Walnuts and Cinnamon (509 kcal, 18g protein)
- Lunch: Cannellini Bean and Tomato Soup (417 kcal, 21g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (574 kcal, 29g protein)
Thursday
1500 kcal - 81g protein- Breakfast: Porridge with Walnuts and Cinnamon (461 kcal, 17g protein)
- Lunch: Miso Tofu and Edamame Bowl (496 kcal, 33g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (543 kcal, 31g protein)
Friday
1500 kcal - 56g protein- Breakfast: Porridge with Walnuts and Cinnamon (492 kcal, 18g protein)
- Lunch: Hummus and Roasted Vegetable Pitta (479 kcal, 18g protein)
- Dinner: Chickpea and Sweet Potato Stew (529 kcal, 20g protein)
Saturday
1500 kcal - 71g protein- Breakfast: Banana and Peanut Butter Porridge (500 kcal, 18g protein)
- Lunch: Black Bean Burrito Bowl (489 kcal, 22g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (511 kcal, 31g protein)
Sunday
1500 kcal - 58g protein- Breakfast: Banana and Peanut Butter Porridge (567 kcal, 20g protein)
- Lunch: Lentil and Roasted Vegetable Soup (454 kcal, 20g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (479 kcal, 18g protein)
Weekly shopping list
Protein
- Green lentils 120g dry
- Red lentils 145g
- Green lentils tinned 240g
- Silken tofu 175g
- Firm tofu 235g
- Tinned chickpeas 250g
- Black beans tinned 220g
- Green lentils 125g
Carbs & Grains
- Rolled oats 95g
- Brown rice 95g dry
- Soba noodles 95g dry
- Wholemeal pitta 1
- Wholemeal roll 1
Vegetables
- Sweet potato 240g
- Baby spinach 70g
- Tinned tomatoes 240g
- Onion 1
- Edamame beans 120g
- Cucumber half
- Red pepper 1
- Mushrooms 240g
- Carrot 2
- Sweet potato mash 300g
- Broccoli 235g
- Spring onion 2
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 40g
- Sweetcorn 65g
- Courgette 1
Dairy & Eggs
- Oat milk 360ml
- Peanut butter 1 tbsp
- Tinned coconut milk light 220ml
- Butternut squash 500g
Extras & Condiments
- Walnuts 25g
- Cinnamon 0.5 tsp
- Maple syrup 1.25 tsp
- Tahini 25g
- Lemon juice
- Cumin 1.25 tsp
- Garlic 4 cloves
- Ginger 1.25 tsp
- Garam masala 2.5 tsp
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Vegetable stock 240ml
- Cannellini beans tinned 260g
- Basil
- Mixed beans tinned 525g
- Chilli powder 1.25 tsp
- Miso paste 1.25 tbsp
- Sesame seeds 1.25 tsp
- Teriyaki sauce 45g
- Hummus 100g
- Paprika 1.25 tsp
- Banana 1
- Salsa 55g
- Coriander fresh
- Lime juice
- Mixed frozen veg 220g
- Curry paste 35g
Your 7-Day Meal Plan
Monday
1500 kcal63g protein
Breakfast468 kcal · 17g protein · 7 min
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 468 kcal, 17g protein.
Recipe
- Lay out the ingredients: Rolled oats 95g, Oat milk 360ml, Walnuts 25g, Cinnamon 0.5 tsp, Maple syrup 1.25 tsp.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch492 kcal · 22g protein · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 492 kcal, 22g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Green lentils 120g dry, Sweet potato 240g, Baby spinach 70g, Tahini 25g, Lemon juice, Cumin 1.25 tsp.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner540 kcal · 24g protein · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 540 kcal, 24g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Red lentils 145g, Tinned tomatoes 240g, Onion 1, Garlic 4 cloves, Ginger 1.25 tsp, Garam masala 2.5 tsp, Brown rice 95g dry.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Green lentils 120g dry
- Red lentils 145g
- Green lentils tinned 240g
- Silken tofu 175g
- Firm tofu 235g
- Tinned chickpeas 250g
- Black beans tinned 220g
- Green lentils 125g
Carbs & Grains
- Rolled oats 95g
- Brown rice 95g dry
- Soba noodles 95g dry
- Wholemeal pitta 1
- Wholemeal roll 1
Vegetables
- Sweet potato 240g
- Baby spinach 70g
- Tinned tomatoes 240g
- Onion 1
- Edamame beans 120g
- Cucumber half
- Red pepper 1
- Mushrooms 240g
- Carrot 2
- Sweet potato mash 300g
- Broccoli 235g
- Spring onion 2
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 40g
- Sweetcorn 65g
- Courgette 1
Dairy & Eggs
- Oat milk 360ml
- Peanut butter 1 tbsp
- Tinned coconut milk light 220ml
- Butternut squash 500g
Extras & Condiments
- Walnuts 25g
- Cinnamon 0.5 tsp
- Maple syrup 1.25 tsp
- Tahini 25g
- Lemon juice
- Cumin 1.25 tsp
- Garlic 4 cloves
- Ginger 1.25 tsp
- Garam masala 2.5 tsp
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Vegetable stock 240ml
- Cannellini beans tinned 260g
- Basil
- Mixed beans tinned 525g
- Chilli powder 1.25 tsp
- Miso paste 1.25 tbsp
- Sesame seeds 1.25 tsp
- Teriyaki sauce 45g
- Hummus 100g
- Paprika 1.25 tsp
- Banana 1
- Salsa 55g
- Coriander fresh
- Lime juice
- Mixed frozen veg 220g
- Curry paste 35g
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)
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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Asda.
Feedback
Seen something off with this plan? Send a quick note and we will review it.