Asda Vegan 15-Minute 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
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 360 kcal, 12g protein.
Chickpea and Spinach Curry with Rice
Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 450 kcal, 18g protein.
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 430 kcal, 18g protein.
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 230 kcal, 8g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Tinned chickpeas 200g
- Red lentils 100g
- Firm tofu 180g
- Green lentils tinned 200g
Carbs & Grains
- Brown rice 80g dry
- Wholemeal roll 1
- Oat biscuits 4
- Low-sugar granola 20g
- Soba noodles 80g dry
- Rolled oats 50g
Vegetables
- Baby spinach 100g
- Onion 1
- Carrot 1
- Celery 2 stalks
- Mushrooms 200g
- Sweet potato mash 250g
- Tomato 1
- Cucumber 4 slices
- Broccoli 200g
- Spring onion 2
- Edamame beans 100g
- Spinach 100g
Dairy & Eggs
- Coconut milk light 200ml
- Peanut butter 1 tbsp
Extras & Condiments
- Quinoa 60g
- Mango chunks 80g
- Cinnamon 0.5 tsp
- Maple syrup 1 tsp
- Curry powder 2 tsp
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Vegetable stock 500ml
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Almonds 25g
- Dried cranberries 20g
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
- Sesame seeds 1 tsp
- Falafel 4 baked
- Hummus 40g
- Mixed leaves 40g
- Chilli powder 1 tsp
- Cumin 1 tsp
- Walnuts 25g
- Teriyaki sauce 40g
- Smoked paprika 1 tsp
- Olive oil 1 tsp
- Banana 2
- Medjool dates 2
- Hemp seeds 1 tbsp
- Soy sauce 1 tbsp
- Paprika 1 tsp
- Cannellini beans tinned 200g
- Basil
- Honey 1 tbsp
- Chia 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.