Asda High Protein Vegetarian Plan — 1,500 kcal
Free 7-day Vegetarian high protein vegetarian 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
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 450 kcal, 16g protein.
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 440 kcal, 20g protein.
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 420 kcal, 36g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Black beans tinned 200g
- Eggs 3
- Firm tofu 200g
- Red lentils 120g
- Quorn mince 200g
Carbs & Grains
- Rolled oats 90g
- Brown rice 80g dry
- Wholemeal roll 1
- Rice noodles 80g dry
- Wholewheat noodles 80g dry
Vegetables
- Sweetcorn 60g
- Spinach 60g
- Cherry tomatoes 8
- Avocado half
- Spring onion 3
- Peanuts 20g
- Tinned tomatoes 400g
- Onion 1
- Broccoli 100g
- Courgette 1 roasted
- Baby spinach 150g
- Carrot 1
- Celery 2 stalks
Dairy & Eggs
- Oat milk 300ml
- Peanut butter 1 tbsp
- Cottage cheese 200g
- Coconut milk light 200ml
- Semi-skimmed milk 200ml
- Butternut squash 400g
Extras & Condiments
- Banana 1
- Salsa 50g
- Coriander fresh
- Lime juice
- Reduced-fat feta 60g
- Olive oil 1 tsp
- Mixed herbs 1 tsp
- Tahini dressing 20g
- Beansprouts 100g
- Tamari 2 tbsp
- Cannellini beans tinned 200g
- Garlic 3 cloves
- Vegetable stock 200ml
- Basil
- Frozen mixed veg 200g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Garam masala 2 tsp
- Curry paste 30g
- Honey 1 tsp
- Hummus 80g
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 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. 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.
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.