What this plan is for
An Asda vegetarian low calorie plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Vegetarian Low Calorie Plan — 1,500 kcal
Vegetarians cutting calories. This 7-day plan targets 1,500 kcal/day and averages 85g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — 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
GoalVegetarian Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,496 kcal85g protein208g carbs37g fat42g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1500 kcal per person86g protein · 204g carbs per person
Breakfast403 kcal · 21g protein · 32g carbs · 10 min
Avocado and Eggs on Wholemeal Toast
Made with avocado, eggs, wholemeal bread. Ready in 10 min — 403 kcal, 21g protein, 32g carbs.
Recipe
Ingredients
- ½ avocado
- 2 eggs
- 2 slices of wholemeal bread
- 1 tsp lemon juice
- chilli flakes, to taste
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop avocado, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and lemon juice and chilli flakes, to taste.
Lunch560 kcal · 40g protein · 68g carbs · 15 min
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 560 kcal, 40g protein, 68g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g wholewheat noodles (dry weight)
- ¼ small head of broccoli (about 90g)
- 1¾ tbsp soy sauce
- 1 tsp ginger
- 2 garlic cloves
Allergens in this meal: Cereals containing gluten, Soybeans. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Heat a wok or large frying pan over high heat and stir-fry the tofu for 3-4 minutes, until browned and cooked through.
- Add small head of broccoli and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
- Stir in soy sauce, toss to coat and serve with the noodles.
Dinner537 kcal · 25g protein · 104g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 537 kcal, 25g protein, 104g 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 90g)
- 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.
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 39 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
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 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| 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 Vegetarian Low Calorie Plan — 1,500 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
1500 kcal - 86g protein, 204g carbs, 44g fat, 38g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (560 kcal, 40g protein, 68g carbs, 16g fat, 7g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (537 kcal, 25g protein, 104g carbs, 8g fat, 23g fibre per person)
Tuesday
1500 kcal - 96g protein, 161g carbs, 52g fat, 30g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (447 kcal, 23g protein, 36g carbs, 22g fat, 9g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (562 kcal, 41g protein, 68g carbs, 16g fat, 8g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (491 kcal, 32g protein, 57g carbs, 14g fat, 13g fibre per person)
Wednesday
1500 kcal - 85g protein, 151g carbs, 62g fat, 24g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (508 kcal, 37g protein, 62g carbs, 15g fat, 7g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (589 kcal, 27g protein, 57g carbs, 27g fat, 9g fibre per person)
Thursday
1502 kcal - 84g protein, 209g carbs, 36g fat, 31g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (359 kcal, 18g protein, 27g carbs, 19g fat, 8g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (476 kcal, 34g protein, 58g carbs, 14g fat, 6g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (667 kcal, 32g protein, 124g carbs, 3g fat, 17g fibre per person)
Friday
1471 kcal - 75g protein, 223g carbs, 26g fat, 48g fibre- Breakfast: Avocado and Eggs on Wholemeal Toast (403 kcal, 21g protein, 32g carbs, 20g fat, 8g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (327 kcal, 18g protein, 62g carbs, 2g fat, 19g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (741 kcal, 36g protein, 129g carbs, 4g fat, 21g fibre per person)
Saturday
1501 kcal - 86g protein, 229g carbs, 28g fat, 46g fibre- Breakfast: Baked Beans on Wholemeal Toast (342 kcal, 18g protein, 59g carbs, 3g fat, 14g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (362 kcal, 20g protein, 68g carbs, 2g fat, 21g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (797 kcal, 48g protein, 102g carbs, 23g fat, 11g fibre per person)
Sunday
1500 kcal - 80g protein, 282g carbs, 8g fat, 74g fibre- Breakfast: Baked Beans on Wholemeal Toast (381 kcal, 20g protein, 66g carbs, 3g fat, 15g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (409 kcal, 23g protein, 77g carbs, 2g fat, 24g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (710 kcal, 37g protein, 139g carbs, 3g fat, 35g fibre per person)
Weekly shopping list
Protein
- Eggs 11
- Firm tofu 850g
- Tinned chickpeas 190g
- Red lentils 190g
- Green lentils 240g
Carbs & Grains
- Wholemeal bread 15 slices
- Wholewheat noodles 290g
- Wholemeal pasta 80g
- Brown rice 160g
- Wholemeal 1 roll
Vegetables
- Avocado 3
- Broccoli 575g
- Sweet potato 240g
- Tinned tomatoes 5 x 400g tins (1792g required)
- Spinach 95g
- Baby spinach 130g
- Onion 7
- Butternut squash 380g
- Spring onion 2
- Mushrooms 240g
- Carrot 3
- Sweet potato mash 300g
Dairy & Eggs
- Ricotta 85g
- Parmesan 13g
Herbs & Spices
- Chilli flakes, optional to taste x5
- Ginger 1.5 tbsp
- Garlic 23 cloves
- Cumin 1 tsp
- Paprika 1 tsp
- Garam masala 1.75 tsp
- Basil, optional to taste x3
Condiments & Oils
- Soy sauce 7.25 tbsp
- Olive oil 2.75 tsp
- Vegetable stock 4 cubes (makes 2L; 1512ml required)
- Teriyaki sauce 45g
Tins & Jars
- Reduced-sugar baked beans 650g
- Cannellini beans 650g
Extras
- Lemon juice 1.5 tbsp
- Sesame seeds 1.25 tsp
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)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
Frequently Asked Questions
How much does this vegetarian low calorie 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 85g 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 vegetarian low calorie plan?
Plenty of vegetarian low calorie plans share the same 1,500 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
Can I print this vegetarian low calorie 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 1,500 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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, 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.