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 Recovery Weekly High Protein Vegetarian Plan — 1,800 kcal
High-protein meat-free eating. This 7-day plan targets 1,800 kcal/day and averages 130g 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
1,799 kcal130g protein208g carbs49g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person131g protein · 228g carbs per person
Breakfast198 kcal · 27g protein · 17g carbs · 10 min
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion. Ready in 10 min — 198 kcal, 27g protein, 17g carbs.
Recipe
Ingredients
- 7 egg whites
- ¾ pepper
- ½ onion
- olive oil spray, as needed
- 1¼ tsp mixed herbs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and onion, 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 mixed herbs.
Lunch604 kcal · 37g protein · 101g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 604 kcal, 37g protein, 101g carbs.
Recipe
Ingredients
- 125g green lentils
- 1 courgette
- 1 red pepper
- 1¼ onions
- 575ml vegetable stock
- 1¼ tsp cumin
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onions, courgette and red pepper into even pieces.
- Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile soften onions in a large pan over medium heat.
- Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner852 kcal · 54g protein · 92g carbs · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 852 kcal, 54g protein, 92g carbs.
Recipe
Ingredients
- 225g firm tofu
- 90g rice noodles (dry weight)
- 125g beansprouts
- 4 spring onions
- 2¼ tbsp tamari
- lime juice, to taste
- 25g peanuts
Allergens in this meal: Peanuts, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add beansprouts and spring onions and cook until tender.
- Fold the cooked noodles through the pan, stir in tamari and lime juice, to taste, and heat through before serving with peanuts scattered over.
Snack147 kcal · 13g protein · 18g carbs · 5 min
Tzatziki with Vegetable Dippers
Made with low-fat greek yogurt, cucumber, garlic clove. Ready in 5 min — 147 kcal, 13g protein, 18g carbs.
Recipe
Ingredients
- 125g low-fat Greek yogurt
- ¼ cucumber, grated
- 1 garlic clove
- 1 carrot
- 2 celery sticks
- 1¼ tsp dill
Allergens in this meal: Celery, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion grated cucumber, garlic clove, carrot, celery sticks and dill as needed.
- Combine grated cucumber, garlic clove, carrot, celery sticks and dill in a bowl or lidded container, adding low-fat Greek yogurt just before eating.
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 Recovery Weekly 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
1801 kcal - 131g protein, 228g carbs, 39g fat, 42g fibre- Breakfast: Egg White Omelette with Peppers (198 kcal, 27g protein, 17g carbs, 1g fat, 6g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (604 kcal, 37g protein, 101g carbs, 4g fat, 22g fibre per person)
- Dinner: Tofu Pad Thai (852 kcal, 54g protein, 92g carbs, 31g fat, 9g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (147 kcal, 13g protein, 18g carbs, 3g fat, 5g fibre per person)
Tuesday
1794 kcal - 130g protein, 224g carbs, 43g fat, 65g fibre- Breakfast: Egg White Omelette with Peppers (238 kcal, 31g protein, 22g carbs, 1g fat, 7g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (529 kcal, 36g protein, 31g carbs, 29g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (790 kcal, 41g protein, 154g carbs, 3g fat, 39g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (237 kcal, 22g protein, 17g carbs, 10g fat, 10g fibre per person)
Wednesday
1799 kcal - 135g protein, 153g carbs, 69g fat, 25g fibre- Breakfast: Egg White Omelette with Peppers (197 kcal, 27g protein, 16g carbs, 1g fat, 6g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (841 kcal, 46g protein, 89g carbs, 34g fat, 11g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (656 kcal, 44g protein, 41g carbs, 34g fat, 8g fibre per person)
- Snack: Skyr High-Protein Yogurt (105 kcal, 18g protein, 7g carbs, 0g fat, 0g fibre per person)
Thursday
1795 kcal - 124g protein, 221g carbs, 42g fat, 35g fibre- Breakfast: Egg White Omelette with Peppers (216 kcal, 30g protein, 18g carbs, 1g fat, 6g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (701 kcal, 36g protein, 98g carbs, 18g fat, 11g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (625 kcal, 40g protein, 73g carbs, 17g fat, 17g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (253 kcal, 18g protein, 32g carbs, 6g fat, 1g fibre per person)
Friday
1799 kcal - 134g protein, 198g carbs, 49g fat, 31g fibre- Breakfast: Egg White Omelette with Peppers (185 kcal, 25g protein, 16g carbs, 1g fat, 5g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (667 kcal, 45g protein, 64g carbs, 22g fat, 13g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (784 kcal, 48g protein, 100g carbs, 23g fat, 11g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (163 kcal, 16g protein, 18g carbs, 3g fat, 2g fibre per person)
Saturday
1801 kcal - 138g protein, 226g carbs, 43g fat, 42g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (336 kcal, 28g protein, 42g carbs, 6g fat, 6g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (607 kcal, 44g protein, 74g carbs, 18g fat, 8g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (692 kcal, 51g protein, 109g carbs, 8g fat, 28g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Sunday
1803 kcal - 118g protein, 208g carbs, 59g fat, 29g fibre- Breakfast: High-Protein Yogurt with Homemade Granola (294 kcal, 24g protein, 37g carbs, 5g fat, 5g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (456 kcal, 33g protein, 65g carbs, 10g fat, 9g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (925 kcal, 47g protein, 94g carbs, 41g fat, 13g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (128 kcal, 14g protein, 12g carbs, 3g fat, 2g fibre per person)
Weekly shopping list
Protein
- Egg whites 1.2kg
- Green lentils 480g
- Firm tofu 1kg
- Eggs 12
- Silken tofu 190g
- Quorn mince 210g
- Tinned chickpeas 90g
Carbs & Grains
- Rice noodles 90g
- Brown rice 360g
- Wholemeal 1 roll
- Wholemeal 1 pitta
- Wholemeal bread 3 slices
- Rice 4 cakes
- Low-sugar granola 80g
- Wholewheat noodles 85g
- Wholemeal pasta 95g
Vegetables
- Mixed peppers 600g
- Onion 7
- Courgette 4
- Red pepper 4
- Spring onion 6
- Cucumber 1 (137g required)
- Carrot 4
- Celery 3 sticks
- Mixed leaves 80g
- Mushrooms 270g
- Sweet potato mash 330g
- edamame beans 330g
- mixed veg 350g
- Spinach 70g
- Cherry tomatoes 1 x 300g pack (272g required)
- Broccoli 310g
- Tinned tomatoes 2 x 400g tins (407g required)
Dairy & Eggs
- Low-fat Greek yogurt 410g
- Reduced-fat feta 70g
- Skyr 550g
- Cottage cheese 310g
- Halloumi 85g
- Tinned coconut milk light 1 x 400ml tin (178ml required)
Fruit
- Pomegranate seeds 35g
- berries 220g
- mixed berries 75g
Herbs & Spices
- Mixed herbs 3 tbsp
- Cumin 1.25 tsp
- Garlic 6 cloves
- Dill 1.25 tsp
- Ginger 1 tsp
Condiments & Oils
- Olive oil spray, optional light coating x5
- Vegetable stock 2 cubes (makes 1L; 825ml required)
- Tamari 2.25 tbsp
- Olive oil 2.5 tsp
- Tahini 22g
- Miso paste 1.25 tbsp
- Soy sauce 3.5 tbsp
- Lemon dressing 16g
- Teriyaki sauce 45g
- Honey 1.25 tsp
- Curry paste 30g
Tins & Jars
- Reduced-sugar baked beans 250g
Extras
- Beansprouts 120g
- Lime juice, optional to taste
- Peanuts 23g
- Sea salt, optional to taste
- Lemon juice, optional to taste
- Sesame seeds 1.25 tbsp
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 130g of protein per day across the week, based on the meals actually selected — well above 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 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 1,800 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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