What this plan is for
An Asda maintenance plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Vegan Balanced Plate Weekly Maintenance Plan — 2,000 kcal
Steady, balanced eating around a ~2,000 kcal/day target. This 7-day plan targets 2,000 kcal/day and averages 98g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Protein comes from whole foods — pulses, tofu, tempeh, nuts and seeds — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalMaintenance
Weekly cost£30–40 estimate
Daily average across the 7 days
2,007 kcal98g protein284g carbs56g fat55g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2010 kcal per person94g protein · 314g carbs per person
Breakfast366 kcal · 10g protein · 54g carbs · 5 min
Smashed Avocado on Rye Toast with Cherry Tomatoes
Made with rye bread, avocado, cherry tomatoes. Ready in 5 min — 366 kcal, 10g protein, 54g carbs.
Recipe
Ingredients
- 2 slices of rye bread
- ½ avocado
- 6 cherry tomatoes
- 1 tsp lemon juice
- chilli flakes, to taste
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm rye bread.
- Heat chilli flakes, to taste through in a pan or the microwave and slice avocado and cherry tomatoes.
- Layer avocado, cherry tomatoes, lemon juice and chilli flakes, to taste evenly.
Lunch357 kcal · 20g protein · 67g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 357 kcal, 20g protein, 67g carbs.
Recipe
Ingredients
- ¾ of a standard tin of cannellini beans, drained
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 200ml vegetable stock
- basil, to taste
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, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onion, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner593 kcal · 28g protein · 115g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 593 kcal, 28g protein, 115g 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.
Snack296 kcal · 27g protein · 33g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 296 kcal, 27g protein, 33g carbs.
Recipe
Ingredients
- 30g pea protein powder
- 250ml oat milk
- 1 generous handful spinach (about 30g)
- 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.
Snack398 kcal · 9g protein · 45g carbs · 2 min
Oat Biscuits with Peanut Butter
Made with oat biscuits, peanut butter. Ready in 2 min — 398 kcal, 9g protein, 45g carbs.
Recipe
Ingredients
- 4 oat biscuits
- 1 tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Check the label for: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion oat biscuits as needed.
- Combine oat biscuits and peanut butter in a bowl or lidded container.
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.
0 of 56 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 2,000 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Asda Vegan Balanced Plate Weekly Maintenance Plan — 2,000 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
2010 kcal - 94g protein, 314g carbs, 50g fat, 66g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (366 kcal, 10g protein, 54g carbs, 12g fat, 11g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (357 kcal, 20g protein, 67g carbs, 2g fat, 21g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (593 kcal, 28g protein, 115g carbs, 9g fat, 25g fibre per person)
- Snack: Pea Protein Green Smoothie (296 kcal, 27g protein, 33g carbs, 6g fat, 5g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (398 kcal, 9g protein, 45g carbs, 21g fat, 4g fibre per person)
Tuesday
2001 kcal - 84g protein, 312g carbs, 44g fat, 57g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (365 kcal, 10g protein, 53g carbs, 12g fat, 11g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (493 kcal, 25g protein, 77g carbs, 12g fat, 12g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (775 kcal, 38g protein, 134g carbs, 4g fat, 22g fibre per person)
- Snack: Carrot Sticks with Hummus (147 kcal, 6g protein, 20g carbs, 6g fat, 7g fibre per person)
- Snack: Banana and Almonds (221 kcal, 5g protein, 28g carbs, 10g fat, 5g fibre per person)
Wednesday
1998 kcal - 100g protein, 285g carbs, 55g fat, 62g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (366 kcal, 10g protein, 54g carbs, 12g fat, 11g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (594 kcal, 31g protein, 83g carbs, 15g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (638 kcal, 33g protein, 125g carbs, 3g fat, 31g fibre per person)
- Snack: Peanut Butter with Celery Sticks (208 kcal, 9g protein, 9g carbs, 17g fat, 3g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (192 kcal, 17g protein, 14g carbs, 8g fat, 8g fibre per person)
Thursday
2017 kcal - 96g protein, 325g carbs, 38g fat, 67g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (332 kcal, 9g protein, 47g carbs, 12g fat, 10g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (534 kcal, 24g protein, 98g carbs, 7g fat, 16g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (796 kcal, 37g protein, 146g carbs, 6g fat, 34g fibre per person)
- Snack: Almond Butter with Celery Sticks (97 kcal, 3g protein, 4g carbs, 8g fat, 2g fibre per person)
- Snack: Pea Protein Green Smoothie (258 kcal, 23g protein, 30g carbs, 5g fat, 5g fibre per person)
Friday
2001 kcal - 88g protein, 282g carbs, 62g fat, 54g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (299 kcal, 8g protein, 41g carbs, 11g fat, 9g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (269 kcal, 15g protein, 50g carbs, 2g fat, 16g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (894 kcal, 37g protein, 129g carbs, 28g fat, 22g fibre per person)
- Snack: Pea Protein Green Smoothie (235 kcal, 21g protein, 28g carbs, 5g fat, 4g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (304 kcal, 7g protein, 34g carbs, 16g fat, 3g fibre per person)
Saturday
2026 kcal - 108g protein, 219g carbs, 85g fat, 38g fibre- Breakfast: Tofu Scramble with Peppers (332 kcal, 29g protein, 11g carbs, 20g fat, 4g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (444 kcal, 23g protein, 70g carbs, 11g fat, 11g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (910 kcal, 46g protein, 92g carbs, 40g fat, 13g fibre per person)
- Snack: Carrot Sticks with Hummus (131 kcal, 5g protein, 18g carbs, 5g fat, 6g fibre per person)
- Snack: Banana and Almonds (209 kcal, 5g protein, 28g carbs, 9g fat, 4g fibre per person)
Sunday
1998 kcal - 118g protein, 249g carbs, 60g fat, 44g fibre- Breakfast: Tofu Scramble with Peppers (348 kcal, 30g protein, 12g carbs, 21g fat, 5g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (517 kcal, 27g protein, 72g carbs, 13g fat, 8g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (782 kcal, 38g protein, 145g carbs, 4g fat, 21g fibre per person)
- Snack: Peanut Butter with Celery Sticks (183 kcal, 8g protein, 8g carbs, 15g fat, 3g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (168 kcal, 15g protein, 12g carbs, 7g fat, 7g fibre per person)
Weekly shopping list
Protein
- Tinned chickpeas 800g
- Pea protein powder 80g
- Red lentils 210g
- Silken tofu 300g
- Green lentils 220g
- Firm tofu 550g
Carbs & Grains
- Rye bread 10 slices
- Oat 8 biscuits
- Soba noodles 150g
- Wholemeal 1 roll
- Brown rice 525g
Vegetables
- Avocado 3
- Cherry tomatoes 2 x 300g packs (485g required)
- Tinned tomatoes 6 x 400g tins (2010g required)
- Onion 7
- Sweet potato 260g
- Spinach 190g
- Edamame beans 700g
- Cucumber 1 (300g required)
- Red pepper 3
- Butternut squash 400g
- Carrot 6
- Mushrooms 220g
- Sweet potato mash 270g
- Celery 12 sticks
- Baby spinach 210g
- Mixed peppers 180g
- mixed veg 180g
Dairy & Eggs
- Oat milk 1 x 1L carton (674ml required)
- Coconut milk light 1 x 400ml tin (331ml required)
Fruit
- Banana 4
Herbs & Spices
- Chilli flakes, optional to taste x5
- Garlic 10 cloves
- Basil, optional to taste x2
- Cumin 1 tbsp
- Paprika 1.25 tsp
- Ginger 1 tbsp
- Curry powder 1.75 tsp
- Chilli powder 1 tsp
- Turmeric 1 tsp
- Garam masala 2 tsp
Condiments & Oils
- Vegetable stock 3 cubes (makes 1500ml; 1269ml required)
- Peanut butter 95g
- Soy sauce 4 tbsp
- Sesame oil 2 tsp
- Hummus 120g
- Miso paste 2 tbsp
- Almond butter 2.75 tsp
- Curry paste 50g
- Olive oil 2 tsp
Tins & Jars
- Cannellini beans 370g
- Mixed beans 360g
Extras
- Lemon juice 1.75 tbsp
- Almonds 40g
- Sesame seeds 2 tsp
- Sea salt, optional to taste x2
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
- 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
- Keep tinned lentils, chickpeas and black beans in to bulk out a meal at low cost
Frequently Asked Questions
How much does this maintenance 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 98g 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 maintenance plan?
Plenty of maintenance plans share the same 2,000 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
Can I print this maintenance 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 2,000 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.