Monday
1500 kcal - 74g protein- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (456 kcal, 22g protein)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (522 kcal, 24g protein)
- Dinner: Tofu Pad Thai (522 kcal, 28g protein)
Asda Vegetarian Freezer-Friendly Weekly Low Effort Plan — 1,500 kcal
Free printable vegetarian UK low effort meal plan for Asda: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketAsda
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyLow (10–20 min/day)
Best forSimple meals with minimal cooking
DietVegetarian
Estimated daily macros
Plan Quick Facts
Best forSimple meals with minimal cooking
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
Export This Meal Plan as a PDF
Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
Printable meal plan PDF
Asda Vegetarian Freezer-Friendly Weekly Low Effort Plan — 1,500 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1500 kcal - 66g protein- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (500 kcal, 24g protein)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (488 kcal, 21g protein)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (512 kcal, 21g protein)
Wednesday
1500 kcal - 69g protein- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (481 kcal, 23g protein)
- Lunch: Black Bean Burrito Bowl (504 kcal, 23g protein)
- Dinner: Red Lentil Dahl with Brown Rice (515 kcal, 23g protein)
Thursday
1500 kcal - 72g protein- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (492 kcal, 23g protein)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (504 kcal, 28g protein)
- Dinner: Chickpea and Spinach Coconut Curry (504 kcal, 21g protein)
Friday
1500 kcal - 88g protein- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (525 kcal, 25g protein)
- Lunch: Cannellini Bean and Tomato Soup (400 kcal, 20g protein)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (575 kcal, 43g protein)
Saturday
1500 kcal - 65g protein- Breakfast: Banana and Peanut Butter Porridge (544 kcal, 19g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (496 kcal, 29g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (460 kcal, 17g protein)
Sunday
1500 kcal - 72g protein- Breakfast: Banana and Peanut Butter Porridge (540 kcal, 19g protein)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (456 kcal, 34g protein)
- Dinner: Chickpea and Sweet Potato Stew (504 kcal, 19g protein)
Weekly shopping list
Protein
- Eggs 2
- Firm tofu 215g
- Green lentils 120g dry
- Black beans tinned 230g
- Red lentils 135g
- Eggs 2 soft-boiled
- Tinned chickpeas 470g
- Quorn mince 250g
Carbs & Grains
- Wholemeal flour 85g
- Rice noodles 85g dry
- Brown rice 105g dry
- Wholemeal pasta 115g dry
- Rolled oats 110g
- Wholewheat noodles 95g dry
- Wholemeal roll 1
- Wholemeal pitta 1
Vegetables
- Courgette 1
- Red pepper 1
- Spring onion 3
- Peanuts 20g
- Sweet potato 240g
- Baby spinach 70g
- Sweetcorn 70g
- Tinned tomatoes 230g
- Onion 1
- Avocado half
- Cherry tomatoes 7
- Broccoli 120g
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 120g
Dairy & Eggs
- Semi-skimmed milk 165ml
- Low-fat yogurt 110g
- Halloumi 110g
- Coconut milk light 235ml
- Oat milk 360ml
- Peanut butter 1.25 tbsp
- Butternut squash 480g
- Cottage cheese 240g
Extras & Condiments
- Blueberries 55g
- Mixed leaves 65g
- Olive oil 1 tbsp
- Balsamic glaze 1 tsp
- Beansprouts 110g
- Tamari 2.25 tbsp
- Lime juice
- Tahini 25g
- Lemon juice
- Cumin 1.25 tsp
- Frozen mixed veg 240g
- Soy sauce 2.5 tbsp
- Sesame oil 1.25 tsp
- Salsa 55g
- Coriander fresh
- Garlic 3 cloves
- Ginger 1.25 tsp
- Garam masala 2.25 tsp
- Tahini dressing 25g
- Curry paste 35g
- Cannellini beans tinned 250g
- Vegetable stock 250ml
- Basil
- Mixed herbs 1.25 tsp
- Banana 1
- Paprika 1.25 tsp
Your 7-Day Meal Plan
Monday
1500 kcal74g protein
Breakfast456 kcal · 22g protein · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 456 kcal, 22g protein.
Recipe
- Add the base ingredients to a bowl: Wholemeal flour 85g, Eggs 2, Semi-skimmed milk 165ml, Low-fat yogurt 110g, Blueberries 55g.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Lunch522 kcal · 24g protein · 15 min
Grilled Halloumi and Roasted Vegetable Salad
Made with halloumi, courgette, red pepper. Ready in 15 min — 522 kcal, 24g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Halloumi 110g, Courgette 1, Red pepper 1, Mixed leaves 65g, Olive oil 1 tbsp, Balsamic glaze 1 tsp.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner522 kcal · 28g protein · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 522 kcal, 28g protein.
Recipe
- Prepare the ingredients: Firm tofu 215g, Rice noodles 85g dry, Beansprouts 110g, Spring onion 3, Tamari 2.25 tbsp, Lime juice, Peanuts 20g.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Eggs 2
- Firm tofu 215g
- Green lentils 120g dry
- Black beans tinned 230g
- Red lentils 135g
- Eggs 2 soft-boiled
- Tinned chickpeas 470g
- Quorn mince 250g
Carbs & Grains
- Wholemeal flour 85g
- Rice noodles 85g dry
- Brown rice 105g dry
- Wholemeal pasta 115g dry
- Rolled oats 110g
- Wholewheat noodles 95g dry
- Wholemeal roll 1
- Wholemeal pitta 1
Vegetables
- Courgette 1
- Red pepper 1
- Spring onion 3
- Peanuts 20g
- Sweet potato 240g
- Baby spinach 70g
- Sweetcorn 70g
- Tinned tomatoes 230g
- Onion 1
- Avocado half
- Cherry tomatoes 7
- Broccoli 120g
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 120g
Dairy & Eggs
- Semi-skimmed milk 165ml
- Low-fat yogurt 110g
- Halloumi 110g
- Coconut milk light 235ml
- Oat milk 360ml
- Peanut butter 1.25 tbsp
- Butternut squash 480g
- Cottage cheese 240g
Extras & Condiments
- Blueberries 55g
- Mixed leaves 65g
- Olive oil 1 tbsp
- Balsamic glaze 1 tsp
- Beansprouts 110g
- Tamari 2.25 tbsp
- Lime juice
- Tahini 25g
- Lemon juice
- Cumin 1.25 tsp
- Frozen mixed veg 240g
- Soy sauce 2.5 tbsp
- Sesame oil 1.25 tsp
- Salsa 55g
- Coriander fresh
- Garlic 3 cloves
- Ginger 1.25 tsp
- Garam masala 2.25 tsp
- Tahini dressing 25g
- Curry paste 35g
- Cannellini beans tinned 250g
- Vegetable stock 250ml
- Basil
- Mixed herbs 1.25 tsp
- Banana 1
- Paprika 1.25 tsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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 low effort 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.
Can I print this low effort meal plan or save it as a PDF?
Yes. Use the export / print PDF button on the plan page. The printable version summarises the full 7-day meal plan and includes the weekly shopping list.
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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.