Asda Whole-Food 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
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 240 kcal, 20g protein.
Chickpea and Spinach Curry with Rice
Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 450 kcal, 18g protein.
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 460 kcal, 26g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Tinned chickpeas 200g
- Firm tofu 200g
- Eggs 2
- Green lentils 100g
- Silken tofu 150g
Carbs & Grains
- Brown rice 80g dry
- Soba noodles 80g dry
- Wholemeal bread 2 slices
- Low-sugar granola 40g
Vegetables
- Baby spinach 100g
- Broccoli 200g
- Spring onion 2
- Edamame beans 100g
- Cucumber half
- Red pepper 1
- Courgette 1
- Onion 1
- Mushrooms 200g
- Carrot 2
- Sweet potato mash 250g
Dairy & Eggs
- Low-fat Greek yogurt 200g
- Ricotta 100g
- Skyr 200g
- Halloumi 100g
Extras & Condiments
- Frozen mixed berries 100g
- Honey 1 tsp
- Curry powder 2 tsp
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Soy sauce 1 tbsp
- Ginger 1 tsp
- Reduced-sugar baked beans 200g
- Vegetable stock 500ml
- Cumin 1 tsp
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
- Parmesan 20g
- Garlic 2 cloves
- Miso paste 1 tbsp
- Olive oil 1 tbsp
- Mixed leaves 60g
- Balsamic glaze 1 tsp
- Chilli powder 1 tsp
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.