What this plan is for
An Asda vegetarian low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Vegetarian Low Calorie Plan — 1,800 kcal
Vegetarians cutting calories. This 7-day plan targets 1,800 kcal/day and averages 100g 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
1,806 kcal100g protein264g carbs40g fat42g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1827 kcal per person91g protein · 246g carbs per person
Breakfast326 kcal · 12g protein · 64g carbs · 2 min
Weetabix with Semi-Skimmed Milk and Banana
Made with weetabix, semi-skimmed milk, banana. Ready in 2 min — 326 kcal, 12g protein, 64g carbs.
Recipe
Ingredients
- 2 Weetabix
- 175ml semi-skimmed milk
- 1 banana
- 1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put Weetabix and semi-skimmed milk in a bowl.
- Top with banana and honey.
- Eat straight away, or cover and chill for later the same day.
Lunch571 kcal · 31g protein · 100g carbs · 15 min
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 571 kcal, 31g protein, 100g carbs.
Recipe
Ingredients
- 90g red lentils
- 1 carrot
- 1 onion
- 2 celery stalks
- 1 wholemeal roll
- 450ml vegetable stock
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop carrot, onion and celery into even pieces.
- Heat a large pan over medium heat and soften carrot, onion and celery for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
Dinner670 kcal · 42g protein · 72g carbs · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 670 kcal, 42g protein, 72g carbs.
Recipe
Ingredients
- 175g firm tofu
- 70g rice noodles (dry weight)
- 90g beansprouts
- 3 spring onions
- 1¾ tbsp tamari
- lime juice, to taste
- 20g peanuts
Allergens in this meal: Peanuts, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add beansprouts and spring onions and cook until tender.
- Fold the cooked noodles through the pan, stir in tamari and lime juice, to taste, and heat through before serving with peanuts scattered over.
Snack260 kcal · 6g protein · 10g carbs · 1 min
Dark Chocolate and Almonds
Made with dark chocolate, almonds. Ready in 1 min — 260 kcal, 6g protein, 10g carbs.
Recipe
Ingredients
- 30g dark chocolate 70%
- 20g almonds
Allergens in this meal: Tree nuts. Check the label for: Milk, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine dark chocolate 70% and almonds in a bowl or lidded container.
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.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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.
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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 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| 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 — 1,800 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
1827 kcal - 91g protein, 246g carbs, 52g fat, 33g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (326 kcal, 12g protein, 64g carbs, 4g fat, 5g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (571 kcal, 31g protein, 100g carbs, 3g fat, 17g fibre per person)
- Dinner: Tofu Pad Thai (670 kcal, 42g protein, 72g carbs, 25g fat, 7g fibre per person)
- Snack: Dark Chocolate and Almonds (260 kcal, 6g protein, 10g carbs, 20g fat, 4g fibre per person)
Tuesday
1813 kcal - 94g protein, 213g carbs, 69g fat, 27g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (361 kcal, 13g protein, 70g carbs, 5g fat, 6g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (422 kcal, 29g protein, 23g carbs, 24g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (792 kcal, 48g protein, 101g carbs, 23g fat, 11g fibre per person)
- Snack: Walnuts and Dried Blueberries (238 kcal, 4g protein, 19g carbs, 17g fat, 3g fibre per person)
Wednesday
1800 kcal - 96g protein, 290g carbs, 28g fat, 41g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (356 kcal, 13g protein, 69g carbs, 5g fat, 6g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (498 kcal, 26g protein, 78g carbs, 12g fat, 12g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (781 kcal, 38g protein, 135g carbs, 4g fat, 22g fibre per person)
- Snack: Cottage Cheese with Cucumber (165 kcal, 19g protein, 8g carbs, 7g fat, 1g fibre per person)
Thursday
1799 kcal - 115g protein, 306g carbs, 20g fat, 65g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (417 kcal, 15g protein, 82g carbs, 5g fat, 7g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (408 kcal, 23g protein, 77g carbs, 2g fat, 24g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (792 kcal, 59g protein, 126g carbs, 9g fat, 32g fibre per person)
- Snack: Frozen Greek Yogurt and Berry Bark (182 kcal, 18g protein, 21g carbs, 4g fat, 2g fibre per person)
Friday
1799 kcal - 88g protein, 287g carbs, 30g fat, 33g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (332 kcal, 12g protein, 65g carbs, 4g fat, 5g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (569 kcal, 25g protein, 105g carbs, 7g fat, 17g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (632 kcal, 28g protein, 108g carbs, 8g fat, 10g fibre per person)
- Snack: Light Mozzarella and Tomato (266 kcal, 23g protein, 9g carbs, 11g fat, 1g fibre per person)
Saturday
1803 kcal - 97g protein, 239g carbs, 50g fat, 46g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (435 kcal, 41g protein, 39g carbs, 13g fat, 6g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (508 kcal, 20g protein, 56g carbs, 21g fat, 7g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (697 kcal, 33g protein, 127g carbs, 5g fat, 29g fibre per person)
- Snack: Apple with Walnuts (163 kcal, 3g protein, 17g carbs, 11g fat, 4g fibre per person)
Sunday
1803 kcal - 118g protein, 269g carbs, 31g fat, 47g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (494 kcal, 46g protein, 44g carbs, 15g fat, 7g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (572 kcal, 31g protein, 100g carbs, 3g fat, 17g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (507 kcal, 24g protein, 98g carbs, 7g fat, 21g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (230 kcal, 17g protein, 27g carbs, 6g fat, 2g fibre per person)
Weekly shopping list
Protein
- Red lentils 280g
- Firm tofu 390g
- Eggs 8
- Quorn mince 240g
- Tinned chickpeas 370g
- Beef tomato 1
- Whey protein powder 45g
Carbs & Grains
- Wholemeal 3 rolls
- Rice noodles 75g
- Brown rice 390g
- Soba noodles 80g
- Wholemeal pasta 110g
- Wholemeal flour 85g
- Low-sugar granola 30g
Vegetables
- Carrot 2
- Onion 8
- Celery 4 stalks
- Spring onion 5
- Courgette 1
- Red pepper 3
- Mixed leaves 110g
- Broccoli 210g
- Edamame beans 100g
- Cucumber 1 (300g required)
- Butternut squash 400g
- Tinned tomatoes 5 x 400g tins (1780g required)
- Baby spinach 95g
- Mushrooms 190g
- peas 95g
- Avocado 1
- Cherry tomatoes 1 x 300g pack (81g required)
- Sweet potato 230g
- Spinach 90g
Dairy & Eggs
- Semi-skimmed milk 2 x 1L cartons (1005ml required)
- Cottage cheese 150g
- Low-fat Greek yogurt 480g
- Parmesan 19g
- Light mozzarella 95g
- Oat milk 1 x 1L carton (166ml required)
Fruit
- Banana 6
- Dried blueberries 21g
- berries 170g
- Apple 1
Herbs & Spices
- Ginger 1 tsp
- Garlic 11 cloves
- Basil, optional to taste x2
- Mixed herbs 1.25 tsp
- Curry powder 2 tsp
- Chilli powder 1 tsp
- Cumin 1.75 tsp
- Paprika 1 tsp
Condiments & Oils
- Honey 2.5 tbsp
- Vegetable stock 5 cubes (makes 2500ml; 2375ml required)
- Tamari 1.75 tbsp
- Olive oil 1.25 tsp
- Teriyaki sauce 45g
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Tahini dressing 16g
Tins & Jars
- Cannellini beans 240g
- Mixed beans 320g
Extras
- Weetabix 10 biscuits
- Beansprouts 90g
- Lime juice, optional to taste
- Peanuts 18g
- Dark chocolate 70% 30g
- Almonds 18g
- Sesame seeds 1.25 tsp
- Walnuts 45g
- Balsamic glaze 1 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 100g 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 1,800 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 1,800 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.
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