Simple meals with minimal cooking. This 7-day plan targets 1,800 kcal/day and averages 80g of protein, built around Asda's Just Essentials (formerly Smartprice) for an estimated £30–55/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person84g protein · 279g carbs per person
Breakfast433 kcal · 13g protein · 64g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk.
Recipe
Ingredients
60g rolled oats
2 tsp chia seeds
200ml oat milk
80g frozen mixed berries
1 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.
Lunch532 kcal · 33g protein · 88g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper.
Recipe
Ingredients
100g green lentils
1 courgette
1 red pepper
1 onion
525ml vegetable stock
1 tsp cumin
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Peel and chop onion, courgette and red pepper into even pieces.
Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile soften onion in a large pan over medium heat.
Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
Taste, season and portion for serving.
Dinner589 kcal · 28g protein · 114g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes.
Recipe
Ingredients
¾ of a standard tin of chickpeas, drained
1 medium sweet potato
1 standard tin of tomatoes
3 generous handfuls spinach (about 100g)
1 tsp cumin
1 tsp paprika
Method
Peel and chop medium sweet potato into even pieces. Drain and rinse chickpeas.
Heat a large pan over medium heat and soften medium sweet potato for 5-7 minutes.
Stir in cumin and paprika, then add chickpeas, tomatoes and spinach and simmer gently until tender and thickened.
Taste, season and portion for serving.
Snack245 kcal · 10g protein · 13g carbs · 1 min
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips.
Recipe
Ingredients
30g pumpkin seeds
15g dark chocolate chips
Check the label for: Milk, Tree nuts, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Combine pumpkin seeds and dark chocolate chips in a bowl or lidded container.
Estimated cost: £30–55/week for 1 person from Asda. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Plant-Based Milks & Alternatives
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 17 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
Material
Glass or premium leak-resistant sets
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Chia and Oat Overnight Pot with Berries for quick breakfasts.
Cook and portion 3 portions of Lentil and Roasted Vegetable Soup and 2 portions of Black Bean Burrito Bowl.
Batch cook Chickpea and Sweet Potato Stew and Teriyaki Tofu with Brown Rice and Broccoli as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Pumpkin Seeds with Dark Chocolate Chips, Walnuts and Dried Blueberries, Almonds and Dried Cranberries, Carrot Sticks with Hummus, and Almond Butter with Celery Sticks.
Cool everything quickly and get it into the fridge within one to two hours.
Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
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
Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low 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
Frequently Asked Questions
How much does this low effort plan cost per week?
This plan is designed for Asda and is estimated at £30–55 per week for one person at typical UK prices, 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 80g 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 how well they hold up over several days, not just for taste on day one.
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Asda.
