Asda High Protein Vegetarian Plan — 1,800 kcal
Free 7-day Vegetarian high protein vegetarian meal plan for Asda. Targets ~1800 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
Weetabix with Semi-Skimmed Milk and Banana
Made with weetabix, semi-skimmed milk, banana. Ready in 2 min — 330 kcal, 12g protein.
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 360 kcal, 16g protein.
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 440 kcal, 22g protein.
Apple and Peanut Butter
Made with apple, peanut butter. Ready in 1 min — 220 kcal, 6g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Green lentils 100g
- Firm tofu 180g
- Silken tofu 150g
- Eggs 3
- Black beans tinned 200g
Carbs & Grains
- Brown rice 80g dry
- Wholemeal roll 1
- Rice noodles 80g dry
- Rolled oats 60g
Vegetables
- Courgette 1
- Red pepper 1
- Onion 1
- Tinned tomatoes 400g
- Edamame beans 100g
- Spinach 60g
- Cherry tomatoes 8
- Spring onion 3
- Peanuts 20g
- Sweet potato 200g
- Baby spinach 60g
- Sweetcorn 60g
- Celery sticks 4
- Avocado half
Dairy & Eggs
- Semi-skimmed milk 200ml
- Peanut butter 1 tbsp
- Halloumi 100g
- Oat milk 200ml
- Almond butter 1 tbsp
- Coconut milk light 200ml
Extras & Condiments
- Weetabix 2 biscuits
- Banana 1
- Honey 1 tsp
- Vegetable stock 500ml
- Cumin 1 tsp
- Mixed beans tinned 400g
- Chilli powder 1 tsp
- Apple 1
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
- Sesame seeds 1 tsp
- Curry paste 30g
- Raisins 20g
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
- Reduced-fat feta 60g
- Olive oil 1 tsp
- Dark chocolate 70% 30g
- Almonds 20g
- Balsamic glaze 1 tsp
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Frozen mixed veg 200g
- Walnuts 20g
- Chia seeds 2 tsp
- Maple syrup 1 tsp
- Salsa 50g
- Coriander fresh
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Whey protein powder 30g
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.