Asda Vegan Printable Prep Weekly Low Effort Plan — 1,800 kcal

Free printable vegan UK low effort meal plan for Asda: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAsda
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyBatch cook (prep on Sunday)
Best forSimple meals with minimal cooking
DietVegan

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forSimple meals with minimal cooking
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

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 calories, protein totals and the weekly shopping list.

Supermarket: AsdaCalories: ~1800 kcal/dayBudget: £30–40Diet: Vegan

7-day meal plan

Monday

1800 kcal - 97g protein
  • Breakfast: Baked Beans on Wholemeal Toast (453 kcal, 21g protein)
  • Lunch: Miso Tofu and Edamame Bowl (544 kcal, 36g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (596 kcal, 34g protein)
  • Snack: Almond Butter with Celery Sticks (207 kcal, 6g protein)

Tuesday

1800 kcal - 93g protein
  • Breakfast: Baked Beans on Wholemeal Toast (463 kcal, 21g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (503 kcal, 19g protein)
  • Dinner: Chickpea and Sweet Potato Stew (556 kcal, 21g protein)
  • Snack: Pea Protein Green Smoothie (278 kcal, 32g protein)

Wednesday

1800 kcal - 85g protein
  • Breakfast: Baked Beans on Wholemeal Toast (412 kcal, 19g protein)
  • Lunch: Black Bean Burrito Bowl (518 kcal, 24g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (541 kcal, 33g protein)
  • Snack: Banana and Peanut Butter on Rice Cakes (329 kcal, 9g protein)

Thursday

1800 kcal - 74g protein
  • Breakfast: Baked Beans on Wholemeal Toast (477 kcal, 22g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (491 kcal, 22g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (518 kcal, 19g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (314 kcal, 11g protein)

Friday

1800 kcal - 90g protein
  • Breakfast: Baked Beans on Wholemeal Toast (428 kcal, 20g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (502 kcal, 29g protein)
  • Dinner: Tofu Pad Thai (588 kcal, 32g protein)
  • Snack: Almonds and Dried Cranberries (282 kcal, 9g protein)

Saturday

1800 kcal - 68g protein
  • Breakfast: Chia Seed Pudding with Mango (360 kcal, 12g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (579 kcal, 23g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (553 kcal, 23g protein)
  • Snack: Oat Biscuits with Peanut Butter (308 kcal, 10g protein)

Sunday

1800 kcal - 70g protein
  • Breakfast: Chia Seed Pudding with Mango (374 kcal, 12g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (533 kcal, 24g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (600 kcal, 27g protein)
  • Snack: Walnuts and Dried Blueberries (293 kcal, 7g protein)

Weekly shopping list

Protein

  • Silken tofu 195g
  • Firm tofu 260g
  • Tinned chickpeas 260g
  • Black beans tinned 235g
  • Green lentils 135g
  • Red lentils 135g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Brown rice 105g dry
  • Wholemeal pitta 1
  • Rice cakes 2
  • Wholemeal roll 1
  • Wholewheat noodles 100g dry
  • Rice noodles 100g dry
  • Oat biscuits 5

Vegetables

  • Edamame beans 130g
  • Broccoli 260g
  • Spring onion 3
  • Celery sticks 5
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 40g
  • Sweet potato 330g
  • Tinned tomatoes 525g
  • Pea protein powder 40g
  • Sweetcorn 70g
  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Peanuts 25g
  • Baby spinach 130g
  • Carrot 1
  • Celery 3 stalks

Dairy & Eggs

  • Almond butter 1.25 tbsp
  • Oat milk 330ml
  • Tinned coconut milk light 235ml
  • Peanut butter 1.25 tbsp
  • Butternut squash 550g
  • Coconut milk 260ml
  • Coconut milk light 260ml

Extras & Condiments

  • Reduced-sugar baked beans 260g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Teriyaki sauce 50g
  • Hummus 105g
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Banana 3/4
  • Salsa 60g
  • Coriander fresh
  • Lime juice
  • Mixed frozen veg 235g
  • Curry paste 35g
  • Banana 1
  • Vegetable stock 675ml
  • Garlic 3 cloves
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Ginger 1.25 tsp
  • Beansprouts 120g
  • Tamari 2.5 tbsp
  • Almonds 30g
  • Dried cranberries 25g
  • Chia seeds 40g
  • Mango chunks 130g
  • Vanilla extract drop
  • Curry powder 2.5 tsp
  • Garam masala 2.75 tsp
  • Walnuts 35g
  • Dried blueberries 25g

Your 7-Day Meal Plan

Monday

1800 kcal97g protein
Breakfast453 kcal · 21g protein · 5 min

Baked Beans on Wholemeal Toast

Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 453 kcal, 21g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Reduced-sugar baked beans 260g, Wholemeal bread 3 slices.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch544 kcal · 36g protein · 15 min

Miso Tofu and Edamame Bowl

Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 544 kcal, 36g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Silken tofu 195g, Edamame beans 130g, Brown rice 105g dry, Miso paste 1.25 tbsp, Soy sauce 1.25 tbsp, Sesame seeds 1.25 tsp.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner596 kcal · 34g protein · 20 min

Teriyaki Tofu with Brown Rice and Broccoli

Made with firm tofu, brown rice, broccoli. Ready in 20 min — 596 kcal, 34g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 260g, Brown rice 115g dry, Broccoli 260g, Teriyaki sauce 50g, Sesame seeds 1.25 tsp, Spring onion 3.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack207 kcal · 6g protein · 3 min

Almond Butter with Celery Sticks

Made with almond butter, celery sticks. Ready in 3 min — 207 kcal, 6g protein.

Recipe
  1. Lay out the ingredients: Almond butter 1.25 tbsp, Celery sticks 5.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Asda.

Protein

  • Silken tofu 195g
  • Firm tofu 260g
  • Tinned chickpeas 260g
  • Black beans tinned 235g
  • Green lentils 135g
  • Red lentils 135g

Carbs & Grains

  • Wholemeal bread 3 slices
  • Brown rice 105g dry
  • Wholemeal pitta 1
  • Rice cakes 2
  • Wholemeal roll 1
  • Wholewheat noodles 100g dry
  • Rice noodles 100g dry
  • Oat biscuits 5

Vegetables

  • Edamame beans 130g
  • Broccoli 260g
  • Spring onion 3
  • Celery sticks 5
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 40g
  • Sweet potato 330g
  • Tinned tomatoes 525g
  • Pea protein powder 40g
  • Sweetcorn 70g
  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Peanuts 25g
  • Baby spinach 130g
  • Carrot 1
  • Celery 3 stalks

Dairy & Eggs

  • Almond butter 1.25 tbsp
  • Oat milk 330ml
  • Tinned coconut milk light 235ml
  • Peanut butter 1.25 tbsp
  • Butternut squash 550g
  • Coconut milk 260ml
  • Coconut milk light 260ml

Extras & Condiments

  • Reduced-sugar baked beans 260g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Teriyaki sauce 50g
  • Hummus 105g
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Banana 3/4
  • Salsa 60g
  • Coriander fresh
  • Lime juice
  • Mixed frozen veg 235g
  • Curry paste 35g
  • Banana 1
  • Vegetable stock 675ml
  • Garlic 3 cloves
  • Pumpkin seeds 40g
  • Dark chocolate chips 20g
  • Ginger 1.25 tsp
  • Beansprouts 120g
  • Tamari 2.5 tbsp
  • Almonds 30g
  • Dried cranberries 25g
  • Chia seeds 40g
  • Mango chunks 130g
  • Vanilla extract drop
  • Curry powder 2.5 tsp
  • Garam masala 2.75 tsp
  • Walnuts 35g
  • Dried blueberries 25g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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.

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 the full 7-day meal plan and includes the weekly shopping list.

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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