Asda Whole-Food Vegetarian Low Calorie Plan — 1,500 kcal
Vegetarians cutting calories. This 7-day plan targets 1,500 kcal/day and averages 73g of protein, built around Asda's Just Essentials (formerly Smartprice) for an estimated £30–50/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.
Plan summary
Individual days vary around these figures.
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We'll send: Asda Whole-Food Vegetarian Low Calorie Plan — 1,500 kcal
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Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts.
Recipe
Ingredients
- 70g rolled oats
- 250ml oat milk
- 15g walnuts
- ½ tsp cinnamon
- ¾ tsp maple syrup
Allergens in this meal: Cereals containing gluten, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with walnuts, cinnamon and maple syrup.
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion.
Recipe
Ingredients
- ¾ of a standard tin of cannellini beans, drained
- ¾ of a standard tin of tomatoes
- ¾ onion
- 3 garlic cloves
- 175ml 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 and garlic into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onion and garlic for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and tomatoes and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion.
Recipe
Ingredients
- 100g red lentils
- 175g tomatoes
- ¾ onion
- 3 garlic cloves
- ¾ tsp ginger
- 1¾ tsp garam masala
- 70g brown rice (dry weight)
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, simmer red lentils, tomatoes, onion, garlic, ginger and garam masala together in a pan with enough water to cover, until tender.
- Fold the cooked rice through the pan, season to taste and serve hot.
Weekly Shopping List
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Estimated cost: £30–50/week for 1 person from Asda. Calories and macros remain per person, while shopping quantities are scaled for the household.
Protein
Carbs & Grains
Vegetables
Plant-Based Milks & Alternatives
Dairy & Eggs
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Container setup for this plan
This plan has about 18 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 10 main meal spaces, then add the separate small tubs shown above.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Price and availability
- Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
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.
The Assumptions Behind This Plan
Every plan is built on four decisions. If one of them does not match your week, that is the part to change - the swaps below cover the common cases.
| 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 | £30–50/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. |
Shopping This Plan At Asda
Typically the cheapest of the big four on a like-for-like basket, with a genuinely low economy tier.
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 is estimated at £30–50 per week for one person at typical UK prices, 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 73g 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
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