Asda Vegan Low Effort Plan — 1,800 kcal
Free 7-day Vegan low effort 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
Banana and Oat Smoothie
Made with banana, rolled oats, oat milk. Ready in 5 min — 310 kcal, 10g protein.
Hummus and Roasted Vegetable Pitta
Made with hummus, wholemeal pitta, courgette. Ready in 10 min — 380 kcal, 14g protein.
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 420 kcal, 16g protein.
Carrot Sticks with Hummus
Made with carrot, hummus. Ready in 5 min — 180 kcal, 7g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Tinned chickpeas 200g
- Black beans tinned 200g
- Firm tofu 200g
- Green lentils 100g
Carbs & Grains
- Rolled oats 50g
- Wholemeal pitta 1
- Brown rice 80g dry
- Wholewheat noodles 80g dry
- Rice noodles 80g dry
Vegetables
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 30g
- Sweet potato 250g
- Carrot 2
- Sweetcorn 60g
- Onion 1
- Broccoli 100g
- Spring onion 3
- Peanuts 20g
- Baby spinach 100g
- Celery 2 stalks
- Frozen edamame beans 150g
- Mushrooms 200g
Dairy & Eggs
- Oat milk 250ml
- Peanut butter 1 tsp
- Butternut squash 400g
- Coconut milk light 200ml
Extras & Condiments
- Banana 1
- Hummus 80g
- Cumin 1 tsp
- Paprika 1 tsp
- Salsa 50g
- Coriander fresh
- Lime juice
- Mixed frozen veg 200g
- Curry paste 30g
- Honey 1 tbsp
- Chia seeds 1 tsp
- Vegetable stock 500ml
- Garlic 2 cloves
- Apple 1
- Walnuts 20g
- Soy sauce 2 tbsp
- Ginger 1 tsp
- Beansprouts 100g
- Tamari 2 tbsp
- Almonds 20g
- Dark chocolate 70% 30g
- Reduced-sugar baked beans 200g
- Garam masala 2 tsp
- Sea salt pinch
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
- Sesame seeds 1 tsp
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.
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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Asda.