Monday
1400 kcal - 59g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (448 kcal, 13g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (470 kcal, 28g protein)
- Dinner: Chickpea and Sweet Potato Stew (482 kcal, 18g protein)
Asda Vegan Higher-Protein Weekly Cutting Phase Plan — 1,400 kcal
Free printable vegan UK cutting phase meal plan for Asda: 7 days at ~1,400 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketAsda
Calorie target~1400 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forAggressive calorie deficit while preserving lean muscle mass
DietVegan
Estimated daily macros
Plan Quick Facts
Best forAggressive calorie deficit while preserving lean muscle mass
Calories~1400 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 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 Higher-Protein Weekly Cutting Phase Plan — 1,400 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
1400 kcal - 61g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (420 kcal, 12g protein)
- Lunch: Chickpea and Spinach Curry with Rice (485 kcal, 19g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (495 kcal, 30g protein)
Wednesday
1400 kcal - 52g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (467 kcal, 13g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (478 kcal, 22g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (455 kcal, 17g protein)
Thursday
1400 kcal - 67g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (430 kcal, 12g protein)
- Lunch: Baked Tofu and Tahini Buddha Bowl (441 kcal, 26g protein)
- Dinner: Tofu Pad Thai (529 kcal, 29g protein)
Friday
1400 kcal - 50g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (430 kcal, 12g protein)
- Lunch: Baked Falafel and Salad Pitta (496 kcal, 18g protein)
- Dinner: Chickpea and Spinach Coconut Curry (474 kcal, 20g protein)
Saturday
1400 kcal - 58g protein- Breakfast: Oat Porridge with Berries (380 kcal, 13g protein)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (486 kcal, 21g protein)
- Dinner: Red Lentil Dahl with Brown Rice (534 kcal, 24g protein)
Sunday
1400 kcal - 65g protein- Breakfast: Oat Porridge with Berries (380 kcal, 13g protein)
- Lunch: Edamame and Soba Noodle Salad (498 kcal, 26g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (522 kcal, 26g protein)
Weekly shopping list
Protein
- Firm tofu 205g
- Tinned chickpeas 230g
- Red lentils 120g
- Green lentils 120g dry
- Green lentils tinned 235g
Carbs & Grains
- Low-sugar granola 25g
- Wholewheat noodles 90g dry
- Brown rice 85g dry
- Wholemeal roll 1
- Rice noodles 90g dry
- Wholemeal pitta 1
- Rolled oats 95g
- Soba noodles 95g dry
Vegetables
- Broccoli 115g
- Sweet potato 290g
- Tinned tomatoes 460g
- Spinach 115g
- Baby spinach 110g
- Carrot 1
- Onion 1
- Celery 2 stalks
- Spring onion 3
- Peanuts 20g
- Tomato 1
- Cucumber 4 slices
- Edamame beans 120g
- Cucumber half
- Red pepper 1
- Mushrooms 235g
- Sweet potato mash 300g
Dairy & Eggs
- Oat milk 115ml
- Tinned coconut milk light 215ml
- Butternut squash 480g
- Coconut milk light 220ml
Extras & Condiments
- Banana 2
- Medjool dates 2
- Hemp seeds 1.25 tbsp
- Soy sauce 2.25 tbsp
- Ginger 1.25 tsp
- Garlic 2 cloves
- Cumin 1.25 tsp
- Paprika 1.25 tsp
- Curry powder 2.25 tsp
- Mixed frozen veg 215g
- Curry paste 30g
- Vegetable stock 600ml
- Roasted mixed veg 165g
- Tahini 20g
- Lemon juice
- Sesame seeds 1 tsp
- Beansprouts 110g
- Tamari 2.25 tbsp
- Lime juice
- Falafel 4 baked
- Hummus 45g
- Mixed leaves 45g
- Frozen mixed berries 95g
- Garam masala 2.25 tsp
- Sesame oil 1.25 tsp
Your 7-Day Meal Plan
Monday
1400 kcal59g protein
Breakfast448 kcal · 13g protein · 8 min
Banana and Date Smoothie Bowl with Seeds
Made with banana, medjool dates, oat milk. Ready in 8 min — 448 kcal, 13g protein.
Recipe
- Add Banana 2, Medjool dates 2, Oat milk 115ml, Hemp seeds 1.25 tbsp, Low-sugar granola 25g to a blender.
- Blend until smooth, adding a splash more milk or water if needed.
- Pour into a glass or shaker and serve cold.
Lunch470 kcal · 28g protein · 15 min
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 470 kcal, 28g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 205g, Wholewheat noodles 90g dry, Broccoli 115g, Soy sauce 2.25 tbsp, Ginger 1.25 tsp, Garlic 2 cloves.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner482 kcal · 18g protein · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 482 kcal, 18g protein.
Recipe
- Prep the listed ingredients: Tinned chickpeas 230g, Sweet potato 290g, Tinned tomatoes 460g, Spinach 115g, Cumin 1.25 tsp, Paprika 1.25 tsp.
- 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
- Firm tofu 205g
- Tinned chickpeas 230g
- Red lentils 120g
- Green lentils 120g dry
- Green lentils tinned 235g
Carbs & Grains
- Low-sugar granola 25g
- Wholewheat noodles 90g dry
- Brown rice 85g dry
- Wholemeal roll 1
- Rice noodles 90g dry
- Wholemeal pitta 1
- Rolled oats 95g
- Soba noodles 95g dry
Vegetables
- Broccoli 115g
- Sweet potato 290g
- Tinned tomatoes 460g
- Spinach 115g
- Baby spinach 110g
- Carrot 1
- Onion 1
- Celery 2 stalks
- Spring onion 3
- Peanuts 20g
- Tomato 1
- Cucumber 4 slices
- Edamame beans 120g
- Cucumber half
- Red pepper 1
- Mushrooms 235g
- Sweet potato mash 300g
Dairy & Eggs
- Oat milk 115ml
- Tinned coconut milk light 215ml
- Butternut squash 480g
- Coconut milk light 220ml
Extras & Condiments
- Banana 2
- Medjool dates 2
- Hemp seeds 1.25 tbsp
- Soy sauce 2.25 tbsp
- Ginger 1.25 tsp
- Garlic 2 cloves
- Cumin 1.25 tsp
- Paprika 1.25 tsp
- Curry powder 2.25 tsp
- Mixed frozen veg 215g
- Curry paste 30g
- Vegetable stock 600ml
- Roasted mixed veg 165g
- Tahini 20g
- Lemon juice
- Sesame seeds 1 tsp
- Beansprouts 110g
- Tamari 2.25 tbsp
- Lime juice
- Falafel 4 baked
- Hummus 45g
- Mixed leaves 45g
- Frozen mixed berries 95g
- Garam masala 2.25 tsp
- Sesame oil 1.25 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)
Frequently Asked Questions
How much does this cutting phase 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 cutting phase 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
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