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 Recovery Weekly High Protein Vegetarian Plan — 1,500 kcal
High-protein meat-free eating. This 7-day plan targets 1,500 kcal/day and averages 104g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Both protein and carbohydrate run high in this plan — it is built for training performance and recovery, not calorie restriction, so there is no need to trade one macro off against the other.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalHigh Protein Vegetarian
Weekly cost£30–40 estimate
Daily average across the 7 days
1,504 kcal104g protein172g carbs46g fat33g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1500 kcal per person97g protein · 139g carbs per person
Breakfast409 kcal · 38g protein · 36g carbs · 15 min
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 409 kcal, 38g protein, 36g carbs.
Recipe
Ingredients
- 20g whey protein powder
- 40g wholemeal flour
- 2 eggs
- 70ml oat milk
- 70g low-fat Greek yogurt
- 40g frozen berries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Whisk whey protein powder, wholemeal flour, eggs and oat milk into a smooth batter and leave it to stand for 2 minutes.
- Cook in a preheated waffle iron until golden and crisp, in batches if needed. No waffle iron? Cook the batter as pancakes in a lightly greased non-stick pan, 1-2 minutes per side — they will not be crisp, but they taste the same.
- Serve with low-fat Greek yogurt and frozen berries.
Lunch346 kcal · 21g protein · 28g carbs · 10 min
Egg Mayo Sandwich on Wholemeal
Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 346 kcal, 21g protein, 28g carbs.
Recipe
Ingredients
- 2 hard-boiled eggs
- 1 tbsp light mayo
- 2 slices of wholemeal bread
- 1 generous handful watercress (about 20g)
- ¾ tsp mustard
Allergens in this meal: Cereals containing gluten, Eggs, Mustard. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop watercress, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and light mayo and mustard.
Dinner745 kcal · 38g protein · 75g carbs · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, frozen mixed veg. Ready in 25 min — 745 kcal, 38g protein, 75g carbs.
Recipe
Ingredients
- 150g firm tofu
- 70g chickpeas, drained
- 150g frozen mixed veg
- 150g light coconut milk
- 1 tbsp plus 1 tsp curry paste
- 60g brown rice (dry weight)
Allergens in this meal: Soybeans. Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the tofu for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and frozen mixed veg and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
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.
0 of 60 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 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 macros and the weekly shopping list.
7-day meal plan
Monday
1500 kcal - 97g protein, 139g carbs, 62g fat, 21g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (409 kcal, 38g protein, 36g carbs, 13g fat, 6g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (346 kcal, 21g protein, 28g carbs, 16g fat, 4g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (745 kcal, 38g protein, 75g carbs, 33g fat, 11g fibre per person)
Tuesday
1499 kcal - 105g protein, 132g carbs, 61g fat, 20g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (435 kcal, 41g protein, 39g carbs, 13g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (597 kcal, 33g protein, 63g carbs, 24g fat, 8g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (467 kcal, 31g protein, 30g carbs, 24g fat, 6g fibre per person)
Wednesday
1500 kcal - 105g protein, 192g carbs, 37g fat, 34g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (499 kcal, 46g protein, 45g carbs, 15g fat, 7g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (319 kcal, 18g protein, 60g carbs, 2g fat, 18g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (682 kcal, 41g protein, 87g carbs, 20g fat, 9g fibre per person)
Thursday
1530 kcal - 113g protein, 138g carbs, 59g fat, 21g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (494 kcal, 46g protein, 44g carbs, 15g fat, 7g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (373 kcal, 25g protein, 23g carbs, 20g fat, 7g fibre per person)
- Dinner: Tofu Pad Thai (663 kcal, 42g protein, 71g carbs, 24g fat, 7g fibre per person)
Friday
1502 kcal - 105g protein, 195g carbs, 30g fat, 36g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (494 kcal, 46g protein, 44g carbs, 15g fat, 7g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (571 kcal, 31g protein, 100g carbs, 3g fat, 17g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (437 kcal, 28g protein, 51g carbs, 12g fat, 12g fibre per person)
Saturday
1498 kcal - 110g protein, 197g carbs, 31g fat, 49g fibre- Breakfast: Tofu Scramble with Peppers (356 kcal, 31g protein, 12g carbs, 21g fat, 5g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (497 kcal, 31g protein, 83g carbs, 3g fat, 18g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (645 kcal, 48g protein, 102g carbs, 7g fat, 26g fibre per person)
Sunday
1500 kcal - 91g protein, 212g carbs, 39g fat, 47g fibre- Breakfast: Tofu Scramble with Peppers (383 kcal, 33g protein, 13g carbs, 23g fat, 5g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (502 kcal, 26g protein, 79g carbs, 13g fat, 12g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (615 kcal, 32g protein, 120g carbs, 3g fat, 30g fibre per person)
Weekly shopping list
Protein
- Whey protein powder 110g
- Eggs 17
- Firm tofu 1.05kg
- Tinned chickpeas 75g
- Red lentils 90g
- Green lentils 300g
- Quorn mince 190g
Carbs & Grains
- Wholemeal flour 210g
- Wholemeal bread 4 slices
- Brown rice 210g
- Wholemeal 2 rolls
- Rice noodles 70g
- Wholemeal pasta 85g
- Soba noodles 85g
Vegetables
- Watercress 22g
- mixed veg 260g
- Spinach 50g
- Cherry tomatoes 1 x 300g pack (106g required)
- Tinned tomatoes 2 x 400g tins (738g required)
- Onion 6
- Broccoli 180g
- Spring onion 5
- Courgette 2
- Red pepper 3
- Mixed leaves 55g
- Carrot 3
- Celery 2 stalks
- Mixed peppers 200g
- Edamame beans 110g
- Cucumber 1 (150g required)
- Mushrooms 210g
- Sweet potato mash 260g
Dairy & Eggs
- Oat milk 1 x 1L carton (416ml required)
- Low-fat Greek yogurt 420g
- Tinned coconut milk light 1 x 400ml tin (143ml required)
- Reduced-fat feta 50g
Fruit
- berries 250g
Herbs & Spices
- Mixed herbs 1.75 tsp
- Garlic 6 cloves
- Basil, optional to taste
- Turmeric 1 tsp
- Cumin 2 tsp
- Ginger 1 tsp
Condiments & Oils
- Light mayo 14g
- Mustard 0.75 tsp
- Curry paste 22g
- Tahini 16g
- Olive oil 1.25 tbsp
- Vegetable stock 3 cubes (makes 1500ml; 1293ml required)
- Teriyaki sauce 40g
- Tamari 1.75 tbsp
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
Tins & Jars
- Cannellini beans 180g
- Reduced-sugar baked beans 180g
Extras
- Lemon juice, optional to taste
- Sesame seeds 1.75 tsp
- Beansprouts 90g
- Lime juice, optional to taste
- Peanuts 18g
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 a post-workout combination of fast carbs and protein (banana and whey, or chocolate milk) after harder sessions
- Greek yogurt with fruit and granola covers both protein and carb needs in one snack
- 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 104g 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 both protein and carbs are set high together, rather than trading one off against the other.
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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.