Asda Vegetarian Desk Lunch Weekly Busy Professional Plan — 1,800 kcal

Free printable vegetarian UK busy professional meal plan for Asda: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAsda
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyLow (10–20 min/day)
Best forMinimal daily cooking, batch prep
DietVegetarian

Estimated daily macros

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forMinimal daily cooking, batch prep
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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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.

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Asda Vegetarian Desk Lunch Weekly Busy Professional Plan — 1,800 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.

Supermarket: AsdaCalories: ~1800 kcal/dayBudget: £30–40Diet: Vegetarian

7-day meal plan

Monday

1800 kcal - 92g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (367 kcal, 21g protein)
  • Lunch: Green Lentil and Halloumi Bowl (580 kcal, 36g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (521 kcal, 26g protein)
  • Snack: Mixed Nuts and Dried Fruit (332 kcal, 9g protein)

Tuesday

1800 kcal - 91g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (393 kcal, 23g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (494 kcal, 25g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (583 kcal, 35g protein)
  • Snack: Dark Chocolate and Almonds (330 kcal, 8g protein)

Wednesday

1800 kcal - 96g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (390 kcal, 23g protein)
  • Lunch: Baked Falafel and Salad Pitta (566 kcal, 20g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (529 kcal, 45g protein)
  • Snack: Banana and Almonds (315 kcal, 8g protein)

Thursday

1800 kcal - 97g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (410 kcal, 24g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (477 kcal, 32g protein)
  • Dinner: Tofu Pad Thai (635 kcal, 34g protein)
  • Snack: Apple with Walnuts (278 kcal, 7g protein)

Friday

1800 kcal - 79g protein
  • Breakfast: Soft Boiled Eggs with Wholemeal Toast (414 kcal, 24g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (600 kcal, 24g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (573 kcal, 24g protein)
  • Snack: Almond Butter with Celery Sticks (213 kcal, 7g protein)

Saturday

1800 kcal - 132g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (434 kcal, 33g protein)
  • Lunch: Edamame and Soba Noodle Salad (536 kcal, 28g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (575 kcal, 26g protein)
  • Snack: Chocolate Protein Shake (255 kcal, 45g protein)

Sunday

1800 kcal - 104g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (464 kcal, 35g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (491 kcal, 22g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (586 kcal, 25g protein)
  • Snack: Light Mozzarella and Tomato (259 kcal, 22g protein)

Weekly shopping list

Protein

  • Eggs 2
  • Green lentils 120g cooked
  • Eggs 2 hard-boiled
  • Firm tofu 250g
  • Tinned chickpeas 125g
  • Red lentils 155g
  • Green lentils 135g
  • Beef tomato 1

Carbs & Grains

  • Wholemeal bread 2 slices
  • Brown rice 95g dry
  • Wholemeal pitta 1
  • Wholemeal roll 1
  • Rice noodles 105g dry
  • Soba noodles 100g dry

Vegetables

  • Black pepper pinch
  • Cucumber 70g
  • Tinned tomatoes 470g
  • Onion 1
  • Red pepper 1
  • Tomato 1
  • Spinach 75g
  • Cherry tomatoes 10
  • Courgette 1
  • Onion 3/4
  • Spring onion 4
  • Peanuts 25g
  • Baby spinach 135g
  • Celery sticks 5
  • Edamame beans 130g
  • Cucumber 3/4

Dairy & Eggs

  • Butter 6g
  • Halloumi 95g
  • Tinned coconut milk light 250ml
  • Almond butter 1.25 tbsp
  • Skyr 260g
  • Semi-skimmed milk 380ml
  • Coconut milk light 270ml
  • Light mozzarella 135g

Extras & Condiments

  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Mixed beans tinned 470g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Mixed nuts 35g
  • Raisins 25g
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Mixed frozen veg 250g
  • Curry paste 40g
  • Dark chocolate 70% 40g
  • Almonds 25g
  • Falafel 5 baked
  • Hummus 50g
  • Mixed leaves 50g
  • Reduced-fat feta 75g
  • Olive oil 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Banana 1
  • Beansprouts 130g
  • Tamari 2.75 tbsp
  • Lime juice
  • Apple 1
  • Walnuts 25g
  • Curry powder 2.75 tsp
  • Frozen mixed veg 270g
  • Soy sauce 2.75 tbsp
  • Sesame oil 1.25 tsp
  • Honey 1.25 tsp
  • Ginger 1.25 tsp
  • Garlic 4 cloves
  • Garam masala 2.5 tsp
  • Whey protein powder 40g
  • Vegetable stock 675ml
  • Basil leaves
  • Balsamic glaze 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal92g protein
Breakfast367 kcal · 21g protein · 10 min

Soft Boiled Eggs with Wholemeal Toast

Made with eggs, wholemeal bread, butter. Ready in 10 min — 367 kcal, 21g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 2, Wholemeal bread 2 slices, Butter 6g, Black pepper pinch.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch580 kcal · 36g protein · 20 min

Green Lentil and Halloumi Bowl

Made with green lentils, halloumi, cucumber. Ready in 20 min — 580 kcal, 36g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Green lentils 120g cooked, Halloumi 95g, Cucumber 70g, Pomegranate seeds 35g, Lemon dressing 20g.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner521 kcal · 26g protein · 25 min

Three-Bean Vegetable Chilli with Brown Rice

Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 521 kcal, 26g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Mixed beans tinned 470g, Tinned tomatoes 470g, Onion 1, Red pepper 1, Chilli powder 1.25 tsp, Cumin 1.25 tsp, Brown rice 95g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack332 kcal · 9g protein · 1 min

Mixed Nuts and Dried Fruit

Made with mixed nuts, raisins. Ready in 1 min — 332 kcal, 9g protein.

Recipe
  1. Lay out the ingredients: Mixed nuts 35g, Raisins 25g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Asda.

Protein

  • Eggs 2
  • Green lentils 120g cooked
  • Eggs 2 hard-boiled
  • Firm tofu 250g
  • Tinned chickpeas 125g
  • Red lentils 155g
  • Green lentils 135g
  • Beef tomato 1

Carbs & Grains

  • Wholemeal bread 2 slices
  • Brown rice 95g dry
  • Wholemeal pitta 1
  • Wholemeal roll 1
  • Rice noodles 105g dry
  • Soba noodles 100g dry

Vegetables

  • Black pepper pinch
  • Cucumber 70g
  • Tinned tomatoes 470g
  • Onion 1
  • Red pepper 1
  • Tomato 1
  • Spinach 75g
  • Cherry tomatoes 10
  • Courgette 1
  • Onion 3/4
  • Spring onion 4
  • Peanuts 25g
  • Baby spinach 135g
  • Celery sticks 5
  • Edamame beans 130g
  • Cucumber 3/4

Dairy & Eggs

  • Butter 6g
  • Halloumi 95g
  • Tinned coconut milk light 250ml
  • Almond butter 1.25 tbsp
  • Skyr 260g
  • Semi-skimmed milk 380ml
  • Coconut milk light 270ml
  • Light mozzarella 135g

Extras & Condiments

  • Pomegranate seeds 35g
  • Lemon dressing 20g
  • Mixed beans tinned 470g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Mixed nuts 35g
  • Raisins 25g
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Mixed frozen veg 250g
  • Curry paste 40g
  • Dark chocolate 70% 40g
  • Almonds 25g
  • Falafel 5 baked
  • Hummus 50g
  • Mixed leaves 50g
  • Reduced-fat feta 75g
  • Olive oil 1.25 tsp
  • Mixed herbs 1.25 tsp
  • Banana 1
  • Beansprouts 130g
  • Tamari 2.75 tbsp
  • Lime juice
  • Apple 1
  • Walnuts 25g
  • Curry powder 2.75 tsp
  • Frozen mixed veg 270g
  • Soy sauce 2.75 tbsp
  • Sesame oil 1.25 tsp
  • Honey 1.25 tsp
  • Ginger 1.25 tsp
  • Garlic 4 cloves
  • Garam masala 2.5 tsp
  • Whey protein powder 40g
  • Vegetable stock 675ml
  • Basil leaves
  • Balsamic glaze 1.25 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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 busy professional 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?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

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 busy professional 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 vegetarian eaters?

Yes. Every meal in this plan is vegetarian, using ingredients readily available from Asda.

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