Asda Training Day 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
Ricotta Toast with Berries
Made with ricotta cheese, wholemeal bread, frozen berries. Ready in 5 min — 330 kcal, 18g protein.
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber half. Ready in 12 min — 420 kcal, 22g protein.
Poached Eggs and Baked Beans on Wholemeal Toast
Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 390 kcal, 24g protein.
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 230 kcal, 8g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Eggs 2
- Green lentils 100g
- Firm tofu 180g
- Silken tofu 150g
- Black beans tinned 200g
Carbs & Grains
- Wholemeal bread 2 slices
- Soba noodles 80g dry
- Oat biscuits 4
- Brown rice 80g dry
- Rolled oats 80g
Vegetables
- Edamame beans 100g
- Cucumber half
- Red pepper 1
- Courgette 1
- Onion 1
- Mushrooms 200g
- Carrot 2
- Sweet potato mash 250g
- Baby spinach 150g
- Tinned tomatoes 400g
- Sweetcorn 60g
- Spinach 60g
- Cherry tomatoes 8
Dairy & Eggs
- Ricotta cheese 100g
- Peanut butter 1 tbsp
- Halloumi 100g
Extras & Condiments
- Frozen berries 80g
- Honey 1 tsp
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Reduced-sugar baked beans 200g
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Vegetable stock 500ml
- Cumin 1 tsp
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
- Parmesan 20g
- Garlic 2 cloves
- Almonds 25g
- Dried cranberries 20g
- Miso paste 1 tbsp
- Olive oil 1 tbsp
- Apple 1
- Mixed leaves 60g
- Balsamic glaze 1 tsp
- Chilli powder 1 tsp
- Raisins 20g
- Banana 1
- Chia seeds 1 tsp
- Curry paste 30g
- Salsa 50g
- Coriander fresh
- Lime juice
- Reduced-fat feta 60g
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?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
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.