Monday
1500 kcal - 68g protein- Breakfast: Avocado and Eggs on Wholemeal Toast (496 kcal, 24g protein)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (530 kcal, 24g protein)
- Dinner: Chickpea and Spinach Coconut Curry (474 kcal, 20g protein)
Asda Recovery Weekly High Protein Vegetarian Plan — 1,500 kcal
Free printable vegetarian UK high protein vegetarian meal plan for Asda: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketAsda
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forHigh-protein meat-free eating
DietVegetarian
Estimated daily macros
Plan Quick Facts
Best forHigh-protein meat-free eating
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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 Recovery Weekly 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 calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1500 kcal - 84g protein- Breakfast: Avocado and Eggs on Wholemeal Toast (511 kcal, 25g protein)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (466 kcal, 20g protein)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (523 kcal, 39g protein)
Wednesday
1500 kcal - 67g protein- Breakfast: Avocado and Eggs on Wholemeal Toast (531 kcal, 26g protein)
- Lunch: Black Bean Burrito Bowl (520 kcal, 24g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (449 kcal, 17g protein)
Thursday
1500 kcal - 71g protein- Breakfast: Avocado and Eggs on Wholemeal Toast (519 kcal, 25g protein)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (496 kcal, 28g protein)
- Dinner: Chickpea and Sweet Potato Stew (485 kcal, 18g protein)
Friday
1500 kcal - 79g protein- Breakfast: Avocado and Eggs on Wholemeal Toast (549 kcal, 27g protein)
- Lunch: Cannellini Bean and Tomato Soup (390 kcal, 20g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (561 kcal, 32g protein)
Saturday
1500 kcal - 114g protein- Breakfast: Egg White Omelette with Peppers (335 kcal, 44g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (597 kcal, 35g protein)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (568 kcal, 35g protein)
Sunday
1500 kcal - 114g protein- Breakfast: Egg White Omelette with Peppers (329 kcal, 43g protein)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (543 kcal, 40g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (628 kcal, 31g protein)
Weekly shopping list
Protein
- Eggs 2
- Tinned chickpeas 440g
- Green lentils 115g dry
- Quorn mince 225g
- Black beans tinned 235g
- Red lentils 120g
- Eggs 2 soft-boiled
- Firm tofu 245g
- Egg whites 9
- Green lentils tinned 290g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 90g dry
- Wholemeal pasta 100g dry
- Wholemeal roll 1
- Wholewheat noodles 115g dry
- Wholemeal pitta 1
Vegetables
- Avocado half
- Courgette 1
- Red pepper 1
- Baby spinach 165g
- Tinned tomatoes 220g
- Onion 1
- Sweet potato 225g
- Sweetcorn 70g
- Cherry tomatoes 7
- Spinach 115g
- Broccoli 245g
- Spring onion 2
- Mixed peppers 145g
- Onion 3/4
- Courgette 1 roasted
- Red pepper 1 roasted
- Mushrooms 290g
- Carrot 3
- Sweet potato mash 360g
Dairy & Eggs
- Halloumi 110g
- Coconut milk light 220ml
- Butternut squash 470g
- Cottage cheese 290g
Extras & Condiments
- Lemon juice 1 tsp
- Chilli flakes pinch
- Mixed leaves 65g
- Olive oil 1 tbsp
- Balsamic glaze 1 tsp
- Curry paste 35g
- Tahini 25g
- Cumin 1.25 tsp
- Garlic 3 cloves
- Mixed herbs 1.25 tsp
- Salsa 60g
- Coriander fresh
- Lime juice
- Vegetable stock 825ml
- Tahini dressing 25g
- Paprika 1.25 tsp
- Cannellini beans tinned 245g
- Basil
- Teriyaki sauce 50g
- Sesame seeds 1.25 tsp
- Olive oil spray
- Soy sauce 3 tbsp
- Ginger 1.5 tsp
- Reduced-sugar baked beans 290g
Your 7-Day Meal Plan
Monday
1500 kcal68g protein
Breakfast496 kcal · 24g protein · 10 min
Avocado and Eggs on Wholemeal Toast
Made with avocado half, eggs, wholemeal bread. Ready in 10 min — 496 kcal, 24g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Avocado half, Eggs 2, Wholemeal bread 2 slices, Lemon juice 1 tsp, Chilli flakes pinch.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch530 kcal · 24g protein · 15 min
Grilled Halloumi and Roasted Vegetable Salad
Made with halloumi, courgette, red pepper. Ready in 15 min — 530 kcal, 24g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Halloumi 110g, Courgette 1, Red pepper 1, Mixed leaves 65g, Olive oil 1 tbsp, Balsamic glaze 1 tsp.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner474 kcal · 20g protein · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 474 kcal, 20g protein.
Recipe
- Prep the listed ingredients: Tinned chickpeas 440g, Baby spinach 165g, Coconut milk light 220ml, Tinned tomatoes 220g, Onion 1, Curry paste 35g, Brown rice 90g dry.
- 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
- Eggs 2
- Tinned chickpeas 440g
- Green lentils 115g dry
- Quorn mince 225g
- Black beans tinned 235g
- Red lentils 120g
- Eggs 2 soft-boiled
- Firm tofu 245g
- Egg whites 9
- Green lentils tinned 290g
Carbs & Grains
- Wholemeal bread 2 slices
- Brown rice 90g dry
- Wholemeal pasta 100g dry
- Wholemeal roll 1
- Wholewheat noodles 115g dry
- Wholemeal pitta 1
Vegetables
- Avocado half
- Courgette 1
- Red pepper 1
- Baby spinach 165g
- Tinned tomatoes 220g
- Onion 1
- Sweet potato 225g
- Sweetcorn 70g
- Cherry tomatoes 7
- Spinach 115g
- Broccoli 245g
- Spring onion 2
- Mixed peppers 145g
- Onion 3/4
- Courgette 1 roasted
- Red pepper 1 roasted
- Mushrooms 290g
- Carrot 3
- Sweet potato mash 360g
Dairy & Eggs
- Halloumi 110g
- Coconut milk light 220ml
- Butternut squash 470g
- Cottage cheese 290g
Extras & Condiments
- Lemon juice 1 tsp
- Chilli flakes pinch
- Mixed leaves 65g
- Olive oil 1 tbsp
- Balsamic glaze 1 tsp
- Curry paste 35g
- Tahini 25g
- Cumin 1.25 tsp
- Garlic 3 cloves
- Mixed herbs 1.25 tsp
- Salsa 60g
- Coriander fresh
- Lime juice
- Vegetable stock 825ml
- Tahini dressing 25g
- Paprika 1.25 tsp
- Cannellini beans tinned 245g
- Basil
- Teriyaki sauce 50g
- Sesame seeds 1.25 tsp
- Olive oil spray
- Soy sauce 3 tbsp
- Ginger 1.5 tsp
- Reduced-sugar baked beans 290g
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 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.
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 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.