What this plan is for
An Asda high protein vegetarian plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda High Protein Vegetarian Plan — 1,800 kcal
High-protein meat-free eating. This 7-day plan targets 1,800 kcal/day and averages 124g 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
1,795 kcal124g protein215g carbs49g fat36g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1803 kcal per person115g protein · 186g carbs per person
Breakfast287 kcal · 24g protein · 36g carbs · 5 min
High-Protein Yogurt with Homemade Granola
Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 287 kcal, 24g protein, 36g carbs.
Recipe
Ingredients
- 175g skyr
- 40g low-sugar granola
- 70g frozen berries
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put skyr and low-sugar granola in a bowl.
- Top with frozen berries.
- Eat straight away, or cover and chill for later the same day.
Lunch668 kcal · 36g protein · 70g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 668 kcal, 36g protein, 70g carbs.
Recipe
Ingredients
- 150g firm tofu
- 70g brown rice (dry weight)
- 125g roasted mixed veg
- 1 tbsp plus 1 tsp tahini
- lemon juice, to taste
- 1 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.
Dinner567 kcal · 37g protein · 38g carbs · 12 min
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach. Ready in 12 min — 567 kcal, 37g protein, 38g carbs.
Recipe
Ingredients
- 3 eggs
- 50g reduced-fat feta
- 2 generous handfuls spinach (about 50g)
- 7 cherry tomatoes
- 1 tsp olive oil
- 1 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.
Snack281 kcal · 18g protein · 42g carbs · 5 min
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 281 kcal, 18g protein, 42g carbs.
Recipe
Ingredients
- 40g rolled oats
- 90g skyr
- 90ml semi-skimmed milk
- 1 banana
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats and semi-skimmed milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add skyr and banana. Loosen with a splash of semi-skimmed milk if needed.
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.
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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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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.
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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 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| 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 — 1,800 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
1803 kcal - 115g protein, 186g carbs, 65g fat, 26g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (287 kcal, 24g protein, 36g carbs, 5g fat, 5g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (668 kcal, 36g protein, 70g carbs, 27g fat, 9g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (567 kcal, 37g protein, 38g carbs, 29g fat, 7g fibre per person)
- Snack: Mini Protein Overnight Oats (281 kcal, 18g protein, 42g carbs, 4g fat, 5g fibre per person)
Tuesday
1801 kcal - 111g protein, 280g carbs, 28g fat, 54g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (368 kcal, 31g protein, 46g carbs, 6g fat, 6g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (623 kcal, 32g protein, 87g carbs, 16g fat, 10g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (671 kcal, 35g protein, 131g carbs, 3g fat, 33g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (139 kcal, 13g protein, 16g carbs, 3g fat, 5g fibre per person)
Wednesday
1800 kcal - 132g protein, 230g carbs, 37g fat, 45g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (319 kcal, 27g protein, 40g carbs, 5g fat, 5g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (621 kcal, 42g protein, 60g carbs, 20g fat, 12g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (660 kcal, 49g protein, 105g carbs, 7g fat, 27g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (200 kcal, 14g protein, 25g carbs, 5g fat, 1g fibre per person)
Thursday
1801 kcal - 127g protein, 230g carbs, 43g fat, 41g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (345 kcal, 29g protein, 43g carbs, 6g fat, 6g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (362 kcal, 20g protein, 68g carbs, 2g fat, 21g fibre per person)
- Dinner: Tofu Pad Thai (792 kcal, 50g protein, 85g carbs, 29g fat, 9g fibre per person)
- Snack: Pea Protein Green Smoothie (302 kcal, 28g protein, 34g carbs, 6g fat, 5g fibre per person)
Friday
1799 kcal - 106g protein, 216g carbs, 61g fat, 30g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (279 kcal, 23g protein, 35g carbs, 5g fat, 5g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (422 kcal, 22g protein, 66g carbs, 11g fat, 10g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (882 kcal, 45g protein, 90g carbs, 39g fat, 13g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (216 kcal, 16g protein, 25g carbs, 6g fat, 2g fibre per person)
Saturday
1759 kcal - 142g protein, 199g carbs, 47g fat, 35g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (588 kcal, 55g protein, 53g carbs, 18g fat, 9g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (496 kcal, 38g protein, 67g carbs, 12g fat, 10g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (509 kcal, 33g protein, 60g carbs, 14g fat, 14g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (166 kcal, 16g protein, 19g carbs, 3g fat, 2g fibre per person)
Sunday
1801 kcal - 134g protein, 162g carbs, 65g fat, 24g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (498 kcal, 46g protein, 45g 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: Teriyaki Tofu with Brown Rice and Broccoli (675 kcal, 41g protein, 86g carbs, 19g fat, 9g fibre per person)
- Snack: Light Mozzarella and Tomato (255 kcal, 22g protein, 8g carbs, 11g fat, 1g fibre per person)
Weekly shopping list
Protein
- Firm tofu 725g
- Eggs 12
- Silken tofu 170g
- Green lentils 320g
- Quorn mince 200g
- Pea protein powder 35g
- Tinned chickpeas 85g
- Whey protein powder 50g
- Beef tomato 1
Carbs & Grains
- Low-sugar granola 220g
- Brown rice 310g
- Wholemeal 1 roll
- Wholemeal 1 pitta
- Rolled oats 35g
- Wholemeal pasta 90g
- Rice 3 cakes
- Rice noodles 85g
- Soba noodles 70g
- Wholemeal flour 100g
- Wholemeal bread 2 slices
Vegetables
- mixed veg 310g
- Spinach 85g
- Cherry tomatoes 1 x 300g pack (264g required)
- Edamame beans 200g
- Mushrooms 230g
- Onion 4
- Carrot 4
- Sweet potato mash 280g
- Cucumber 1 (283g required)
- Celery 3 sticks
- Tinned tomatoes 3 x 400g tins (807g required)
- Spring onion 5
- Red pepper 3
- Courgette 2
- Mixed leaves 55g
- Broccoli 180g
Dairy & Eggs
- Skyr 1.1kg
- Reduced-fat feta 55g
- Semi-skimmed milk 1 x 1L carton (88ml required)
- Low-fat Greek yogurt 600g
- Halloumi 80g
- Cottage cheese 310g
- Oat milk 1 x 1L carton (458ml required)
- Tinned coconut milk light 1 x 400ml tin (170ml required)
- Light mozzarella 90g
Fruit
- berries 575g
- Banana 1
- Pomegranate seeds 30g
Herbs & Spices
- Mixed herbs 1 tbsp
- Garlic 7 cloves
- Dill 1.25 tsp
- Basil, optional to taste x2
- Ginger 1 tsp
Condiments & Oils
- Tahini 18g
- Olive oil 2 tsp
- Miso paste 1.25 tbsp
- Soy sauce 2 tbsp
- Vegetable stock 1 cube (makes 500ml; 433ml required)
- Lemon dressing 15g
- Tamari 2.25 tbsp
- Sesame oil 1 tsp
- Curry paste 25g
- Honey 2 tsp
- Teriyaki sauce 40g
Tins & Jars
- Cannellini beans 210g
- Reduced-sugar baked beans 220g
Extras
- Lemon juice, optional to taste
- Sesame seeds 1 tbsp
- Beansprouts 110g
- Lime juice, optional to taste
- Peanuts 21g
- Balsamic glaze 1 tsp
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 124g 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 1,800 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 1,800 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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