What this plan is for
An Asda high protein vegetarian plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda High Protein Vegetarian Plan — 1,500 kcal
High-protein meat-free eating. This 7-day plan targets 1,500 kcal/day and averages 93g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals lean on lower-fat vegetarian protein — egg whites, low-fat dairy, tofu and pulses — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalHigh Protein Vegetarian
Weekly cost£30–40 estimate
Daily average across the 7 days
1,497 kcal93g protein181g carbs46g fat30g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1472 kcal per person92g protein · 133g carbs per person
Breakfast316 kcal · 22g protein · 33g carbs · 3 min
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 316 kcal, 22g protein, 33g carbs.
Recipe
Ingredients
- 175g skyr
- 15g walnuts
- 1 banana
- ¾ tsp honey
Allergens in this meal: Milk, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Combine skyr, walnuts, banana and honey in a bowl or lidded container.
Lunch652 kcal · 36g protein · 69g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 652 kcal, 36g protein, 69g carbs.
Recipe
Ingredients
- 150g firm tofu
- 70g brown rice (dry weight)
- 125g roasted mixed veg
- 1 tbsp tahini
- lemon juice, to taste
- ¾ tsp sesame seeds
Allergens in this meal: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- heat the oven to 200C/180C fan. Bake the tofu for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Arrange firm tofu, brown rice (dry weight), roasted mixed veg, lemon juice, to taste and sesame seeds in a bowl and finish with tahini.
Dinner504 kcal · 34g protein · 31g carbs · 12 min
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 504 kcal, 34g protein, 31g carbs.
Recipe
Ingredients
- 3 eggs
- 50g reduced-fat feta
- 2 generous handfuls spinach (about 50g)
- 7 cherry tomatoes
- ¾ tsp olive oil
- ¾ tsp mixed herbs
- 1 wholemeal roll
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop spinach and cherry tomatoes, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl and season lightly, then pour over the pan and cook over medium heat until just set, folding it over to serve.
- Season to taste and serve with reduced-fat feta, olive oil, mixed herbs and wholemeal roll.
Weekly Shopping List
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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.
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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.
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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 High Protein Vegetarian 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
1472 kcal - 92g protein, 133g carbs, 65g fat, 17g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (316 kcal, 22g protein, 33g carbs, 12g fat, 3g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (652 kcal, 36g protein, 69g carbs, 26g fat, 8g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (504 kcal, 34g protein, 31g carbs, 27g fat, 6g fibre per person)
Tuesday
1509 kcal - 87g protein, 180g carbs, 50g fat, 29g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (299 kcal, 21g protein, 32g carbs, 11g fat, 3g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (402 kcal, 25g protein, 66g carbs, 3g fat, 14g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (808 kcal, 41g protein, 82g carbs, 36g fat, 12g fibre per person)
Wednesday
1501 kcal - 98g protein, 168g carbs, 48g fat, 22g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (315 kcal, 22g protein, 33g carbs, 12g fat, 3g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (545 kcal, 37g protein, 53g carbs, 18g fat, 10g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (641 kcal, 39g protein, 82g carbs, 18g fat, 9g fibre per person)
Thursday
1501 kcal - 92g protein, 192g carbs, 44g fat, 33g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (409 kcal, 28g protein, 43g carbs, 15g fat, 5g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (536 kcal, 28g protein, 84g carbs, 13g fat, 13g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (556 kcal, 36g protein, 65g carbs, 16g fat, 15g fibre per person)
Friday
1496 kcal - 103g protein, 227g carbs, 24g fat, 54g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (400 kcal, 28g protein, 43g carbs, 14g fat, 4g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (369 kcal, 21g protein, 69g carbs, 2g fat, 21g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (727 kcal, 54g protein, 115g carbs, 8g fat, 29g fibre per person)
Saturday
1497 kcal - 84g protein, 208g carbs, 39g fat, 39g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (432 kcal, 27g protein, 54g carbs, 13g fat, 8g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (594 kcal, 32g protein, 62g carbs, 24g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (471 kcal, 25g protein, 92g carbs, 2g fat, 23g fibre per person)
Sunday
1500 kcal - 94g protein, 160g carbs, 54g fat, 19g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (482 kcal, 31g protein, 59g carbs, 14g fat, 8g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (378 kcal, 22g protein, 32g carbs, 17g fat, 4g fibre per person)
- Dinner: Tofu Pad Thai (640 kcal, 41g protein, 69g carbs, 23g fat, 7g fibre per person)
Weekly shopping list
Protein
- Firm tofu 800g
- Eggs 10
- Green lentils 320g
- Tinned chickpeas 80g
- Quorn mince 220g
Carbs & Grains
- Brown rice 270g
- Wholemeal 1 roll
- Soba noodles 90g
- Wholemeal bread 4 slices
- Wholemeal pasta 100g
- Wholemeal flour 130g
- Rice noodles 70g
Vegetables
- mixed veg 410g
- Spinach 55g
- Cherry tomatoes 1 x 300g pack (119g required)
- Courgette 1
- Red pepper 2
- Onion 4
- Cucumber 1 (201g required)
- Broccoli 170g
- Spring onion 5
- Edamame beans 110g
- Tinned tomatoes 3 x 400g tins (860g required)
- Mushrooms 160g
- Carrot 2
- Sweet potato mash 200g
- Watercress 30g
Dairy & Eggs
- Skyr 950g
- Reduced-fat feta 55g
- Tinned coconut milk light 1 x 400ml tin (156ml required)
- Halloumi 70g
- Semi-skimmed milk 1 x 1L carton (245ml required)
- Low-fat yogurt 170g
Fruit
- Banana 5
- Pomegranate seeds 25g
- Blueberries 85g
Herbs & Spices
- Mixed herbs 2 tsp
- Cumin 1 tsp
- Ginger 1.25 tsp
- Garlic 7 cloves
- Basil, optional to taste
Condiments & Oils
- Honey 1.75 tbsp
- Tahini 35g
- Olive oil 1 tsp
- Vegetable stock 2 cubes (makes 1L; 760ml required)
- Curry paste 23g
- Lemon dressing 13g
- Teriyaki sauce 35g
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Light mayo 17g
- Mustard 1 tsp
- Tamari 1.75 tbsp
Tins & Jars
- Reduced-sugar baked beans 220g
- Cannellini beans 220g
Extras
- Walnuts 95g
- Lemon juice, optional to taste x2
- Sesame seeds 2.5 tsp
- Beansprouts 85g
- Lime juice, optional to taste
- 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)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
Frequently Asked Questions
How much does this high protein vegetarian 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 93g 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 high protein vegetarian plan?
Plenty of high protein vegetarian plans share the same 1,500 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this high protein vegetarian 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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Asda.
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