Asda Vegan High-Fibre Budget Fat Loss Plan — 1,500 kcal
Free 7-day Vegan budget fat loss meal plan for Asda. Targets ~1500 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 350 kcal, 16g protein.
Miso Tofu and Edamame Bowl
Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 420 kcal, 28g protein.
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 380 kcal, 14g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Silken tofu 150g
- Red lentils 100g
- Firm tofu 200g
- Black beans tinned 200g
- Tinned chickpeas 400g
- Green lentils 100g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 80g dry
- Rice noodles 80g dry
- Wholewheat noodles 80g dry
Vegetables
- Edamame beans 100g
- Onion 1
- Courgette 1 roasted
- Spinach 30g
- Spring onion 3
- Peanuts 20g
- Sweetcorn 60g
- Baby spinach 150g
- Broccoli 100g
- Mushrooms 200g
- Carrot 2
- Sweet potato mash 250g
- Celery 2 stalks
Dairy & Eggs
- Butternut squash 400g
- Coconut milk light 200ml
Extras & Condiments
- Reduced-sugar baked beans 200g
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Sesame seeds 1 tsp
- Garlic 2 cloves
- Vegetable stock 700ml
- Hummus 80g
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Salsa 50g
- Coriander fresh
- Curry paste 30g
- Cumin 1 tsp
- Ginger 1 tsp
- Garam masala 2 tsp
- Chia seeds 30g
- Mango chunks 100g
- Vanilla extract drop
- Mixed beans tinned 400g
- Chilli powder 1 tsp
- Teriyaki sauce 40g
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.
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.