What this plan is for
An Asda low effort plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Vegan Low Effort Plan — 1,800 kcal
Simple meals with minimal cooking. This 7-day plan targets 1,800 kcal/day and averages 85g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalLow Effort
Weekly cost£30–40 estimate
Daily average across the 7 days
1,799 kcal85g protein260g carbs48g fat45g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person79g protein · 245g carbs per person
Breakfast301 kcal · 9g protein · 45g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 301 kcal, 9g protein, 45g carbs.
Recipe
Ingredients
- 40g rolled oats
- 1½ tsp chia seeds
- 150ml oat milk
- 60g frozen mixed berries
- ¾ tsp maple syrup
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, chia seeds and oat 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 frozen mixed berries and maple syrup. Loosen with a splash of oat milk if needed.
Lunch486 kcal · 18g protein · 62g carbs · 10 min
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 486 kcal, 18g protein, 62g carbs.
Recipe
Ingredients
- 3 falafel, baked
- 1 wholemeal pitta
- 2 tbsp hummus
- 1 generous handful mixed leaves (about 30g)
- 1 tomato
- 3 cucumber slices
Allergens in this meal: Cereals containing gluten, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal pitta.
- Warm the baked falafel through in a non-stick pan or oven until piping hot.
- Layer baked falafel, hummus, mixed leaves, tomato and cucumber evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner819 kcal · 34g protein · 118g carbs · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 819 kcal, 34g protein, 118g carbs.
Recipe
Ingredients
- 1¼ standard tins of chickpeas, drained
- 4 generous handfuls baby spinach (about 100g)
- 150ml light coconut milk
- 150g tomatoes
- ¾ onion
- 1 tbsp plus 1 tsp curry paste
- 60g brown rice (dry weight)
Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften onion and tomatoes for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and baby spinach and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack193 kcal · 18g protein · 20g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 193 kcal, 18g protein, 20g carbs.
Recipe
Ingredients
- 20g pea protein powder
- 175ml oat milk
- 1 generous handful spinach (about 20g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
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
Tins & Jars
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| 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 Vegan Low Effort Plan — 1,800 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
1799 kcal - 79g protein, 245g carbs, 57g fat, 44g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (301 kcal, 9g protein, 45g carbs, 7g fat, 9g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (486 kcal, 18g protein, 62g carbs, 20g fat, 11g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (819 kcal, 34g protein, 118g carbs, 26g fat, 21g fibre per person)
- Snack: Pea Protein Green Smoothie (193 kcal, 18g protein, 20g carbs, 4g fat, 3g fibre per person)
Tuesday
1800 kcal - 84g protein, 271g carbs, 40g fat, 44g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (337 kcal, 10g protein, 50g carbs, 8g fat, 10g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (544 kcal, 20g protein, 67g carbs, 23g fat, 12g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (677 kcal, 33g protein, 125g carbs, 4g fat, 18g fibre per person)
- Snack: Pea Protein Green Smoothie (242 kcal, 21g protein, 29g carbs, 5g fat, 4g fibre per person)
Wednesday
1798 kcal - 69g protein, 286g carbs, 44g fat, 57g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (373 kcal, 11g protein, 55g carbs, 9g fat, 12g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (626 kcal, 24g protein, 81g carbs, 25g fat, 14g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (548 kcal, 28g protein, 107g carbs, 2g fat, 27g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (251 kcal, 6g protein, 43g carbs, 8g fat, 4g fibre per person)
Thursday
1799 kcal - 79g protein, 229g carbs, 66g fat, 35g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (359 kcal, 11g protein, 53g carbs, 9g fat, 11g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (573 kcal, 21g protein, 70g carbs, 25g fat, 13g fibre per person)
- Dinner: Tofu Pad Thai (647 kcal, 41g protein, 70g carbs, 24g fat, 7g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (220 kcal, 6g protein, 36g carbs, 8g fat, 4g fibre per person)
Friday
1802 kcal - 92g protein, 289g carbs, 31g fat, 58g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (362 kcal, 11g protein, 54g carbs, 9g fat, 11g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (427 kcal, 22g protein, 67g carbs, 11g fat, 10g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (757 kcal, 36g protein, 138g carbs, 6g fat, 32g fibre per person)
- Snack: Pea Protein Green Smoothie (256 kcal, 23g protein, 30g carbs, 5g fat, 5g fibre per person)
Saturday
1800 kcal - 101g protein, 229g carbs, 55g fat, 37g fibre- Breakfast: Baked Beans on Wholemeal Toast (285 kcal, 15g protein, 49g carbs, 2g fat, 11g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (409 kcal, 21g protein, 64g carbs, 10g fat, 10g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (858 kcal, 43g protein, 87g carbs, 38g fat, 12g fibre per person)
- Snack: Pea Protein Green Smoothie (248 kcal, 22g protein, 29g carbs, 5g fat, 4g fibre per person)
Sunday
1798 kcal - 93g protein, 269g carbs, 44g fat, 40g fibre- Breakfast: Baked Beans on Wholemeal Toast (328 kcal, 17g protein, 57g carbs, 3g fat, 13g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (480 kcal, 25g protein, 75g carbs, 12g fat, 12g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (726 kcal, 44g protein, 92g carbs, 21g fat, 10g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (264 kcal, 7g protein, 45g carbs, 8g fat, 5g fibre per person)
Weekly shopping list
Protein
- Falafel 13
- Tinned chickpeas 370g
- Pea protein powder 100g
- Red lentils 100g
- Green lentils 180g
- Firm tofu 550g
Carbs & Grains
- Rolled oats 250g
- Wholemeal 4 pittas
- Brown rice 350g
- Rice 6 cakes
- Rice noodles 70g
- Soba noodles 220g
- Wholemeal bread 4 slices
Vegetables
- Mixed leaves 140g
- Tomato 4
- Cucumber 2 (515g required)
- Baby spinach 110g
- Tinned tomatoes 2 x 400g tins (648g required)
- Onion 4
- Spinach 100g
- Mushrooms 180g
- Carrot 2
- Sweet potato mash 230g
- Spring onion 5
- Edamame beans 270g
- Red pepper 4
- mixed veg 170g
- Broccoli 200g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1628ml required)
- Coconut milk light 1 x 400ml tin (308ml required)
Fruit
- mixed berries 340g
- Banana 5
Herbs & Spices
- Garlic 3 cloves
- Ginger 1.25 tbsp
- Garam masala 1.75 tsp
- Chilli powder 1 tsp
- Cumin 1 tsp
Condiments & Oils
- Hummus 140g
- Curry paste 50g
- Vegetable stock 1 cube (makes 500ml; 178ml required)
- Peanut butter 45g
- Tamari 1.75 tbsp
- Soy sauce 2.75 tbsp
- Sesame oil 2.75 tsp
- Teriyaki sauce 40g
Tins & Jars
- Mixed beans 350g
- Reduced-sugar baked beans 360g
Extras
- Chia seeds 45g
- Maple syrup 1.5 tbsp
- Beansprouts 90g
- Lime juice, optional to taste
- Peanuts 17g
- Sesame seeds 1 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.
- 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)
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
💪 Increase protein
- A ready-made protein shake covers a gap without adding a single extra step
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
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 85g 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 1,800 kcal target — the difference here is that meals are filtered for near-zero active cooking time, not just for being quick recipes.
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 1,800 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Asda.
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