What this plan is for
An Asda low effort plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Microwave-Friendly Low Effort Plan — 1,500 kcal
Simple meals with minimal cooking. This 7-day plan targets 1,500 kcal/day and averages 98g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals are built around ingredients that freeze well — frozen fish, frozen vegetables, freezer-friendly bases — so a weekly shop keeps for longer and less goes to waste.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalLow Effort
Weekly cost£30–40 estimate
Daily average across the 7 days
1,493 kcal98g protein187g carbs39g fat29g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1501 kcal per person107g protein · 187g carbs per person
Breakfast557 kcal · 17g protein · 84g carbs · 7 min
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 557 kcal, 17g protein, 84g carbs.
Recipe
Ingredients
- 80g rolled oats
- 250ml oat milk
- 1 banana
- ¾ tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with banana and peanut butter.
Lunch345 kcal · 36g protein · 28g carbs · 10 min
Chicken Tikka Wholemeal Wrap
Made with chicken tikka, wholemeal tortilla, mint yogurt sauce. Ready in 10 min — 345 kcal, 36g protein, 28g carbs.
Recipe
Ingredients
- 125g chicken tikka
- 1 wholemeal tortilla
- 1 tbsp plus 2 tsp mint yogurt sauce
- 1 generous handful lettuce (about 30g)
- 40g cucumber
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal tortilla.
- Slice chicken tikka and cucumber.
- Layer chicken tikka, mint yogurt sauce, lettuce and cucumber evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner599 kcal · 54g protein · 75g carbs · 30 min
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn. Ready in 30 min — 599 kcal, 54g protein, 75g carbs.
Recipe
Ingredients
- 1 standard tin of tuna, drained
- 80g wholemeal pasta (dry weight)
- 80g sweetcorn
- 175g tomatoes
- 30g reduced-fat cheddar
Allergens in this meal: Cereals containing gluten, Fish, Milk. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, prepare tuna, sweetcorn, tomatoes and reduced-fat cheddar and warm everything gently in a pan.
- Fold the cooked pasta through the pan, then tip everything into an ovenproof dish. Scatter reduced-fat cheddar evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
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
Extras
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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.
Choose a reusable multipack containing at least 8 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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| 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 | Minimal (under 10 min/day) | Minimal-prep plans use more assembly meals, ready-to-eat staples and short cooking steps. |
Printable meal plan PDF
Asda Microwave-Friendly Low Effort Plan — 1,500 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
1501 kcal - 107g protein, 187g carbs, 35g fat, 26g fibre- Breakfast: Banana and Peanut Butter Porridge (557 kcal, 17g protein, 84g carbs, 16g fat, 13g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (345 kcal, 36g protein, 28g carbs, 10g fat, 2g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (599 kcal, 54g protein, 75g carbs, 9g fat, 11g fibre per person)
Tuesday
1498 kcal - 81g protein, 180g carbs, 48g fat, 26g fibre- Breakfast: Banana and Peanut Butter Porridge (490 kcal, 15g protein, 76g carbs, 13g fat, 11g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (464 kcal, 31g protein, 45g carbs, 15g fat, 9g fibre per person)
- Dinner: Tofu Pad Thai (544 kcal, 35g protein, 59g carbs, 20g fat, 6g fibre per person)
Wednesday
1501 kcal - 109g protein, 204g carbs, 27g fat, 28g fibre- Breakfast: Banana and Peanut Butter Porridge (625 kcal, 19g protein, 97g carbs, 17g fat, 14g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (378 kcal, 42g protein, 48g carbs, 3g fat, 5g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (498 kcal, 48g protein, 59g carbs, 7g fat, 9g fibre per person)
Thursday
1475 kcal - 92g protein, 160g carbs, 52g fat, 25g fibre- Breakfast: Banana and Peanut Butter Porridge (574 kcal, 18g protein, 87g carbs, 16g fat, 13g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (397 kcal, 40g protein, 42g carbs, 9g fat, 6g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (504 kcal, 34g protein, 31g carbs, 27g fat, 6g fibre per person)
Friday
1501 kcal - 113g protein, 193g carbs, 31g fat, 23g fibre- Breakfast: Banana and Peanut Butter Porridge (687 kcal, 21g protein, 105g carbs, 19g fat, 16g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (288 kcal, 41g protein, 7g carbs, 8g fat, 2g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (526 kcal, 51g protein, 81g carbs, 4g fat, 5g fibre per person)
Saturday
1500 kcal - 86g protein, 168g carbs, 54g fat, 31g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (299 kcal, 8g protein, 41g carbs, 11g fat, 9g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (542 kcal, 20g protein, 67g carbs, 23g fat, 12g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (659 kcal, 58g protein, 60g carbs, 20g fat, 10g fibre per person)
Sunday
1477 kcal - 101g protein, 217g carbs, 24g fat, 43g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (333 kcal, 9g protein, 47g carbs, 12g fat, 10g fibre per person)
- Lunch: Chicken and Orzo Soup (507 kcal, 45g protein, 69g carbs, 5g fat, 7g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (637 kcal, 47g protein, 101g carbs, 7g fat, 26g fibre per person)
Weekly shopping list
Protein
- Chicken tikka 130g
- Tinned tuna in spring water 260g
- Green lentils 75g
- Firm tofu 150g
- Chicken breast 625g
- Eggs 3
- Lean beef mince 190g
- King prawns 210g
- Falafel 4
- Quorn mince 190g
Carbs & Grains
- Rolled oats 400g
- Wholemeal 1 tortilla
- Wholemeal 2 rolls
- Wholemeal 1 pitta
- Wholemeal pasta 240g
- Rice noodles 60g
- Baking potato 190g
- Wholewheat noodles 95g
- Rye bread 4 slices
- Orzo pasta 60g
Vegetables
- Lettuce 35g
- Cucumber 1 (101g required)
- Tinned tomatoes 2 x 400g tins (538g required)
- Spring onion 5
- Carrot 3
- Celery 4 stalks
- Onion 3
- Sweet potato 180g
- Baby spinach 55g
- Spinach 55g
- Cherry tomatoes 1 x 300g pack (293g required)
- Romaine lettuce 40g
- Pak choi 160g
- Avocado 1
- Mixed leaves 35g
- Tomato 1
- Broccoli 160g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1304ml required)
- Mint yogurt sauce 25g
- Halloumi 60g
- Low-fat Greek yogurt 30g
- Reduced-fat feta 55g
- Reduced-fat crème fraîche 65g
Fruit
- Banana 5
- Pomegranate seeds 22g
Herbs & Spices
- Garlic powder 1 tsp
- Mixed herbs 2 tsp
- Garlic 7 cloves
- Ginger 1 tsp
- Chilli flakes, optional to taste x2
- Parsley, optional to taste
Condiments & Oils
- Peanut butter 70g
- Lemon dressing 11g
- Tamari 1.5 tbsp
- Chicken stock 1.2L
- Olive oil 1.75 tsp
- Soy sauce 2 tbsp
- Sweet chilli sauce 20g
- Hummus 35g
Extras
- Sweetcorn 140g
- Reduced-fat cheddar 50g
- Beansprouts 75g
- Lime juice, optional to taste x2
- Peanuts 14g
- Lemon juice 1.75 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.
- Large multipack meat and frozen ranges that suit bulk batch cooking.
- 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
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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)
💪 Increase protein
- Keep a bag of frozen prawns or white fish fillets as a fast protein top-up on any meal
- Frozen chicken breast portions cost less than fresh and add protein without a special shop
- Add frozen edamame to a rice or noodle dish for extra plant protein with no prep
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
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. 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 98g 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 low effort plan?
Plenty of low effort plans share the same 1,500 kcal target — the difference here is that ingredients are chosen so a single shop keeps for the full week without a mid-week top-up.
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 all 7 days at 1,500 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 beginners?
Yes. Recipes are rated Minimal (under 10 min/day) and use ingredients available at Asda — no specialist equipment or advanced technique is needed.
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