Asda Vegetarian Low Calorie Plan — 1,500 kcal
Free 7-day Vegetarian vegetarian low calorie meal plan for Asda. Targets ~1500 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Overnight Oats with Banana
Made with rolled oats, semi-skimmed milk, banana. Ready in 5 min — 350 kcal, 12g protein.
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 410 kcal, 24g protein.
Poached Eggs and Baked Beans on Wholemeal Toast
Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 390 kcal, 24g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Firm tofu 180g
- Eggs 2
- Green lentils tinned 200g
Carbs & Grains
- Rolled oats 80g
- Wholewheat noodles 80g dry
- Wholemeal bread 2 slices
- Brown rice 100g dry
Vegetables
- Broccoli 100g
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 8
- Mushrooms 200g
- Onion 1
- Carrot 2
- Sweet potato mash 250g
- Spinach 30g
- Frozen peas 100g
- Celery 2 stalks
- Baby spinach 150g
- Cucumber 60g
- Tinned tomatoes 400g
- Black pepper pinch
- Tomato 1
Dairy & Eggs
- Semi-skimmed milk 200ml
- Cottage cheese 200g
- Ricotta 100g
- Halloumi 80g
- Butter 5g
Extras & Condiments
- Banana 1
- Honey 1 tsp
- Soy sauce 2 tbsp
- Ginger 1 tsp
- Garlic 2 cloves
- Reduced-sugar baked beans 200g
- Mixed herbs 1 tsp
- Vegetable stock 200ml
- Hummus 80g
- Parmesan 20g
- Olive oil 1 tbsp
- Pomegranate seeds 30g
- Lemon dressing 15g
- Chilli powder 1 tsp
- Cumin 1 tsp
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Curry paste 30g
- Falafel 4 baked
- Reduced-fat feta 60g
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 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. 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.
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.