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 Printable Prep Weekly Low Effort Plan — 1,800 kcal
Simple meals with minimal cooking. This 7-day plan targets 1,800 kcal/day and averages 83g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/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.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalLow Effort
Weekly cost£30–40 estimate
Daily average across the 7 days
1,800 kcal83g protein267g carbs43g fat59g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1798 kcal per person87g protein · 295g carbs per person
Breakfast420 kcal · 12g protein · 62g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 420 kcal, 12g protein, 62g carbs.
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.
Lunch516 kcal · 32g protein · 86g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 516 kcal, 32g protein, 86g carbs.
Recipe
Ingredients
- 100g green lentils
- 1 courgette
- 1 red pepper
- 1 onion
- 500ml 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.
Dinner570 kcal · 27g protein · 110g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 570 kcal, 27g protein, 110g carbs.
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 and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften medium sweet potato and tomatoes for 5-7 minutes.
- Stir in cumin and paprika, then add chickpeas and spinach and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack292 kcal · 16g protein · 37g carbs · 5 min
Roasted Spiced Chickpeas
Made with tinned chickpeas, smoked paprika, cumin. Ready in 5 min — 292 kcal, 16g protein, 37g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 1 tsp smoked paprika
- ½ tsp cumin
- 1 tsp olive oil
Method
- Heat the oven to 200°C (180°C fan).
- Line a roasting tray ready for the main ingredients.
- Roast the chickpeas until cooked through and piping hot, adding it to the tray so it finishes at the same time as the vegetables.
- Serve with smoked paprika, cumin and olive oil, then season to taste.
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 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
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 five lunches of Lentil and Roasted Vegetable Soup.
- Batch cook Chickpea and Sweet Potato Stew and Three-Bean Vegetable Chilli with Brown Rice as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Roasted Spiced Chickpeas.
- 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.
Printable meal plan PDF
Asda Vegan Printable Prep Weekly 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
1798 kcal - 87g protein, 295g carbs, 31g fat, 66g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (420 kcal, 12g protein, 62g carbs, 10g fat, 13g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (516 kcal, 32g protein, 86g carbs, 3g fat, 18g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (570 kcal, 27g protein, 110g carbs, 8g fat, 24g fibre per person)
- Snack: Roasted Spiced Chickpeas (292 kcal, 16g protein, 37g carbs, 10g fat, 11g fibre per person)
Tuesday
1799 kcal - 88g protein, 294g carbs, 27g fat, 67g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (359 kcal, 11g protein, 53g carbs, 9g fat, 11g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (432 kcal, 27g protein, 71g carbs, 3g fat, 15g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (756 kcal, 36g protein, 138g carbs, 6g fat, 32g fibre per person)
- Snack: Roasted Spiced Chickpeas (252 kcal, 14g protein, 32g carbs, 9g fat, 9g fibre per person)
Wednesday
1798 kcal - 87g protein, 295g carbs, 31g fat, 66g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (420 kcal, 12g protein, 62g carbs, 10g fat, 13g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (516 kcal, 32g protein, 86g carbs, 3g fat, 18g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (570 kcal, 27g protein, 110g carbs, 8g fat, 24g fibre per person)
- Snack: Roasted Spiced Chickpeas (292 kcal, 16g protein, 37g carbs, 10g fat, 11g fibre per person)
Thursday
1799 kcal - 88g protein, 294g carbs, 27g fat, 67g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (359 kcal, 11g protein, 53g carbs, 9g fat, 11g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (432 kcal, 27g protein, 71g carbs, 3g fat, 15g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (756 kcal, 36g protein, 138g carbs, 6g fat, 32g fibre per person)
- Snack: Roasted Spiced Chickpeas (252 kcal, 14g protein, 32g carbs, 9g fat, 9g fibre per person)
Friday
1798 kcal - 87g protein, 295g carbs, 31g fat, 66g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (420 kcal, 12g protein, 62g carbs, 10g fat, 13g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (516 kcal, 32g protein, 86g carbs, 3g fat, 18g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (570 kcal, 27g protein, 110g carbs, 8g fat, 24g fibre per person)
- Snack: Roasted Spiced Chickpeas (292 kcal, 16g protein, 37g carbs, 10g fat, 11g fibre per person)
Saturday
1802 kcal - 71g protein, 198g carbs, 81g fat, 41g fibre- Breakfast: Chia Seed Pudding with Mango (396 kcal, 7g protein, 16g carbs, 32g fat, 9g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (522 kcal, 28g protein, 55g carbs, 21g fat, 7g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (785 kcal, 32g protein, 114g carbs, 24g fat, 20g fibre per person)
- Snack: Carrot Sticks with Hummus (99 kcal, 4g protein, 13g carbs, 4g fat, 5g fibre per person)
Sunday
1808 kcal - 73g protein, 198g carbs, 74g fat, 37g fibre- Breakfast: Chia Seed Pudding with Mango (453 kcal, 8g protein, 18g carbs, 37g fat, 10g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (592 kcal, 32g protein, 62g carbs, 24g fat, 8g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (601 kcal, 29g protein, 104g carbs, 3g fat, 17g fibre per person)
- Snack: Almonds and Dried Cranberries (162 kcal, 4g protein, 14g carbs, 10g fat, 2g fibre per person)
Weekly shopping list
Protein
- Green lentils 470g
- Tinned chickpeas 1.85kg
- Firm tofu 270g
- Red lentils 80g
Carbs & Grains
- Rolled oats 290g
- Brown rice 310g
- Wholemeal 1 roll
Vegetables
- Courgette 5
- Red pepper 6
- Onion 8
- Sweet potato 750g
- Tinned tomatoes 6 x 400g tins (2016g required)
- Spinach 300g
- mixed veg 220g
- Baby spinach 110g
- Carrot 2
- Butternut squash 310g
Dairy & Eggs
- Oat milk 1 x 1L carton (941ml required)
- Coconut milk 1 x 400ml tin (291ml required)
- Coconut milk light 1 x 400ml tin (136ml required)
Fruit
- mixed berries 380g
- Mango chunks 150g
Herbs & Spices
- Cumin 4 tbsp
- Paprika 1 tbsp
- Smoked paprika 1.75 tbsp
- Chilli powder 1.75 tsp
- Garlic 2 cloves
Condiments & Oils
- Vegetable stock 6 cubes (makes 3L; 2892ml required)
- Olive oil 1.75 tbsp
- Tahini 30g
- Curry paste 20g
- Hummus 45g
Tins & Jars
- Mixed beans 700g
Extras
- Chia seeds 90g
- Maple syrup 1.75 tbsp
- Vanilla extract, optional to taste x2
- Lemon juice, optional to taste x2
- Sesame seeds 1.5 tsp
- Almonds 19g
- Dried cranberries 16g
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
- 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 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 83g 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.
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