Asda Training Day High-Protein Vegetarian Plan — 1,800 kcal
High-protein meat-free eating. This 7-day plan targets 1,800 kcal/day and averages 122g of protein, built around Asda's Just Essentials (formerly Smartprice) for an estimated £40–70/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
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 Skyr with Granola and Berries
Made with skyr, low-sugar granola, frozen berries.
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
Combine skyr, low-sugar granola and frozen berries in a bowl or lidded container.
Lunch668 kcal · 36g protein · 70g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg.
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.
Arrange firm tofu, the cooked brown rice, roasted mixed veg and sesame seeds in a bowl and finish with tahini and lemon juice, to taste.
Dinner567 kcal · 37g protein · 38g carbs · 12 min
Three-Egg Omelette with Feta and Vegetables
Made with eggs, reduced-fat feta, spinach.
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 olive oil in a non-stick pan over medium heat until softened.
Beat the eggs in a bowl with mixed herbs and season lightly, then pour into the pan and cook over medium heat until just set, scattering reduced-fat feta over the top, folding it over to serve.
Season to taste and serve with wholemeal roll.
Snack281 kcal · 18g protein · 42g carbs · 5 min
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk.
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.
Estimated cost: £40–70/week for 1 person from Asda. Calories and macros remain per person, while 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
Sponsored #ad - container setup
Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 8 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
Material
Glass
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
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
Use extra eggs or cottage cheese as a whole-food protein top-up between meals
Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
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 is estimated at £40–70 per week for one person at typical UK prices, 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 122g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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.
