Asda Vegan Balanced Plate Weekly Maintenance Plan — 2,000 kcal

Free printable vegan UK maintenance meal plan for Asda: 7 days at ~2,000 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAsda
Calorie target~2000 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forMaintaining current weight at a balanced ~2,000 kcal/day
DietVegan

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forMaintaining current weight at a balanced ~2,000 kcal/day
Calories~2000 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
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 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 calories, protein totals and the weekly shopping list.

Supermarket: AsdaCalories: ~2000 kcal/dayBudget: £30–40Diet: Vegan

7-day meal plan

Monday

2000 kcal - 78g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (419 kcal, 14g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (523 kcal, 21g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (512 kcal, 26g protein)
  • Snack: Oat Biscuits with Peanut Butter (279 kcal, 9g protein)
  • Snack: Almonds and Dried Cranberries (267 kcal, 8g protein)

Tuesday

2000 kcal - 82g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (428 kcal, 14g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (476 kcal, 21g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (548 kcal, 31g protein)
  • Snack: Walnuts and Dried Blueberries (262 kcal, 6g protein)
  • Snack: Oat Biscuits with Peanut Butter (286 kcal, 10g protein)

Wednesday

2000 kcal - 84g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (450 kcal, 15g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (500 kcal, 30g protein)
  • Dinner: Chickpea and Sweet Potato Stew (525 kcal, 20g protein)
  • Snack: Roasted Spiced Chickpeas (250 kcal, 13g protein)
  • Snack: Walnuts and Dried Blueberries (275 kcal, 6g protein)

Thursday

2000 kcal - 88g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (436 kcal, 15g protein)
  • Lunch: Baked Falafel and Salad Pitta (546 kcal, 19g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (558 kcal, 34g protein)
  • Snack: Carrot Sticks with Hummus (218 kcal, 8g protein)
  • Snack: Roasted Spiced Chickpeas (242 kcal, 12g protein)

Friday

2000 kcal - 78g protein
  • Breakfast: Quinoa and Coconut Milk Porridge with Mango (459 kcal, 15g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (522 kcal, 23g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (484 kcal, 18g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (306 kcal, 13g protein)
  • Snack: Carrot Sticks with Hummus (229 kcal, 9g protein)

Saturday

2000 kcal - 85g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (448 kcal, 13g protein)
  • Lunch: Edamame and Soba Noodle Salad (483 kcal, 25g protein)
  • Dinner: Tofu Pad Thai (552 kcal, 30g protein)
  • Snack: Apple with Walnuts (241 kcal, 6g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (276 kcal, 11g protein)

Sunday

2000 kcal - 71g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (488 kcal, 14g protein)
  • Lunch: Cannellini Bean and Tomato Soup (400 kcal, 20g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (538 kcal, 23g protein)
  • Snack: Banana and Almonds (312 kcal, 8g protein)
  • Snack: Apple with Walnuts (262 kcal, 6g protein)

Weekly shopping list

Protein

  • Tinned chickpeas 235g
  • Red lentils 120g
  • Firm tofu 240g
  • Green lentils 125g dry

Carbs & Grains

  • Brown rice 95g dry
  • Oat biscuits 5
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Rolled oats 65g
  • Low-sugar granola 25g
  • Soba noodles 90g dry
  • Rice noodles 90g dry

Vegetables

  • Baby spinach 115g
  • Tinned tomatoes 235g
  • Onion 1
  • Red pepper 1
  • Carrot 1
  • Celery 2 stalks
  • Broccoli 240g
  • Spring onion 2
  • Sweet potato 310g
  • Spinach 125g
  • Tomato 1
  • Cucumber 5 slices
  • Edamame beans 115g
  • Cucumber half
  • Peanuts 25g

Dairy & Eggs

  • Coconut milk light 235ml
  • Peanut butter 1.25 tbsp
  • Tinned coconut milk light 240ml
  • Butternut squash 500g
  • Oat milk 115ml

Extras & Condiments

  • Quinoa 70g
  • Mango chunks 95g
  • Cinnamon 0.5 tsp
  • Maple syrup 1.25 tsp
  • Curry powder 2.25 tsp
  • Mixed beans tinned 470g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Almonds 30g
  • Dried cranberries 25g
  • Vegetable stock 600ml
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Walnuts 30g
  • Dried blueberries 25g
  • Roasted mixed veg 190g
  • Tahini 25g
  • Lemon juice
  • Paprika 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Olive oil 1.25 tsp
  • Falafel 5 baked
  • Hummus 50g
  • Mixed leaves 50g
  • Mixed frozen veg 240g
  • Curry paste 35g
  • Garlic 3 cloves
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Banana 2
  • Medjool dates 2
  • Hemp seeds 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Beansprouts 115g
  • Tamari 2.25 tbsp
  • Lime juice
  • Apple 1
  • Cannellini beans tinned 250g
  • Basil

Your 7-Day Meal Plan

Monday

2000 kcal78g protein
Breakfast419 kcal · 14g protein · 15 min

Quinoa and Coconut Milk Porridge with Mango

Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 419 kcal, 14g protein.

Recipe
  1. Prepare the ingredients: Quinoa 70g, Coconut milk light 235ml, Mango chunks 95g, Cinnamon 0.5 tsp, Maple syrup 1.25 tsp.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Lunch523 kcal · 21g protein · 20 min

Chickpea and Spinach Curry with Rice

Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 523 kcal, 21g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Tinned chickpeas 235g, Baby spinach 115g, Tinned tomatoes 235g, Brown rice 95g dry, Curry powder 2.25 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner512 kcal · 26g protein · 25 min

Three-Bean Vegetable Chilli with Brown Rice

Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 512 kcal, 26g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Mixed beans tinned 470g, Tinned tomatoes 470g, Onion 1, Red pepper 1, Chilli powder 1.25 tsp, Cumin 1.25 tsp, Brown rice 95g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack279 kcal · 9g protein · 2 min

Oat Biscuits with Peanut Butter

Made with oat biscuits, peanut butter. Ready in 2 min — 279 kcal, 9g protein.

Recipe
  1. Lay out the ingredients: Oat biscuits 5, Peanut butter 1.25 tbsp.
  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.
Snack267 kcal · 8g protein · 1 min

Almonds and Dried Cranberries

Made with almonds, dried cranberries. Ready in 1 min — 267 kcal, 8g protein.

Recipe
  1. Lay out the ingredients: Almonds 30g, Dried cranberries 25g.
  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

  • Tinned chickpeas 235g
  • Red lentils 120g
  • Firm tofu 240g
  • Green lentils 125g dry

Carbs & Grains

  • Brown rice 95g dry
  • Oat biscuits 5
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Rolled oats 65g
  • Low-sugar granola 25g
  • Soba noodles 90g dry
  • Rice noodles 90g dry

Vegetables

  • Baby spinach 115g
  • Tinned tomatoes 235g
  • Onion 1
  • Red pepper 1
  • Carrot 1
  • Celery 2 stalks
  • Broccoli 240g
  • Spring onion 2
  • Sweet potato 310g
  • Spinach 125g
  • Tomato 1
  • Cucumber 5 slices
  • Edamame beans 115g
  • Cucumber half
  • Peanuts 25g

Dairy & Eggs

  • Coconut milk light 235ml
  • Peanut butter 1.25 tbsp
  • Tinned coconut milk light 240ml
  • Butternut squash 500g
  • Oat milk 115ml

Extras & Condiments

  • Quinoa 70g
  • Mango chunks 95g
  • Cinnamon 0.5 tsp
  • Maple syrup 1.25 tsp
  • Curry powder 2.25 tsp
  • Mixed beans tinned 470g
  • Chilli powder 1.25 tsp
  • Cumin 1.25 tsp
  • Almonds 30g
  • Dried cranberries 25g
  • Vegetable stock 600ml
  • Teriyaki sauce 50g
  • Sesame seeds 1.25 tsp
  • Walnuts 30g
  • Dried blueberries 25g
  • Roasted mixed veg 190g
  • Tahini 25g
  • Lemon juice
  • Paprika 1.25 tsp
  • Smoked paprika 1.25 tsp
  • Olive oil 1.25 tsp
  • Falafel 5 baked
  • Hummus 50g
  • Mixed leaves 50g
  • Mixed frozen veg 240g
  • Curry paste 35g
  • Garlic 3 cloves
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Banana 2
  • Medjool dates 2
  • Hemp seeds 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Beansprouts 115g
  • Tamari 2.25 tbsp
  • Lime juice
  • Apple 1
  • Cannellini beans tinned 250g
  • Basil

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 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. 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 maintenance 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?

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.

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