Asda 5-a-Day Weekly Vegetarian Low Calorie Plan — 1,800 kcal

Free printable vegetarian UK vegetarian low calorie meal plan for Asda: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAsda
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forVegetarians cutting calories
DietVegetarian

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forVegetarians cutting calories
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

Printable meal plan PDF

Asda 5-a-Day Weekly 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 calories, protein totals and the weekly shopping list.

Supermarket: AsdaCalories: ~1800 kcal/dayBudget: £30–40Diet: Vegetarian

7-day meal plan

Monday

1800 kcal - 88g protein
  • Breakfast: Banana and Oat Smoothie (429 kcal, 14g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (499 kcal, 22g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (609 kcal, 30g protein)
  • Snack: Light Mozzarella and Tomato (263 kcal, 22g protein)

Tuesday

1800 kcal - 103g protein
  • Breakfast: Banana and Oat Smoothie (414 kcal, 13g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (533 kcal, 32g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (613 kcal, 37g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (240 kcal, 21g protein)

Wednesday

1800 kcal - 120g protein
  • Breakfast: Banana and Oat Smoothie (429 kcal, 14g protein)
  • Lunch: Miso Tofu and Edamame Bowl (582 kcal, 39g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (581 kcal, 50g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (208 kcal, 17g protein)

Thursday

1800 kcal - 81g protein
  • Breakfast: Banana and Oat Smoothie (370 kcal, 12g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (572 kcal, 26g protein)
  • Dinner: Tofu Pad Thai (572 kcal, 31g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (286 kcal, 12g protein)

Friday

1800 kcal - 71g protein
  • Breakfast: Banana and Oat Smoothie (419 kcal, 14g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (555 kcal, 24g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (582 kcal, 24g protein)
  • Snack: Carrot Sticks with Hummus (244 kcal, 9g protein)

Saturday

1800 kcal - 74g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (398 kcal, 9g protein)
  • Lunch: Black Bean Burrito Bowl (566 kcal, 26g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (579 kcal, 26g protein)
  • Snack: Roasted Spiced Chickpeas (257 kcal, 13g protein)

Sunday

1800 kcal - 84g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (414 kcal, 9g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (573 kcal, 32g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (573 kcal, 24g protein)
  • Snack: Frozen Greek Yogurt and Berry Bark (240 kcal, 19g protein)

Weekly shopping list

Protein

  • Green lentils 140g
  • Beef tomato 1
  • Firm tofu 240g
  • Tinned chickpeas 135g
  • Silken tofu 210g
  • Eggs 4
  • Green lentils 135g dry
  • Black beans tinned 260g
  • Red lentils 155g
  • Eggs 3 soft-boiled

Carbs & Grains

  • Rolled oats 70g
  • Brown rice 110g dry
  • Wholemeal roll 1
  • Rice noodles 95g dry
  • Rye bread 3 slices

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Tinned tomatoes 550g
  • Edamame beans 140g
  • Spinach 85g
  • Cherry tomatoes 11
  • Frozen edamame beans 210g
  • Spring onion 4
  • Peanuts 25g
  • Sweet potato 270g
  • Baby spinach 80g
  • Carrot 3
  • Avocado 3/4
  • Sweetcorn 75g

Dairy & Eggs

  • Oat milk 350ml
  • Peanut butter 1.5 tsp
  • Light mozzarella 140g
  • Tinned coconut milk light 270ml
  • Low-fat Greek yogurt 200g
  • Halloumi 120g
  • Coconut milk light 270ml

Extras & Condiments

  • Banana 1
  • Vegetable stock 700ml
  • Cumin 1.5 tsp
  • Mixed beans tinned 550g
  • Chilli powder 1.5 tsp
  • Basil leaves
  • Balsamic glaze 1.5 tsp
  • Roasted mixed veg 200g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Mixed frozen veg 270g
  • Curry paste 40g
  • Frozen mixed berries 105g
  • Miso paste 1.5 tbsp
  • Soy sauce 1.5 tbsp
  • Reduced-fat feta 85g
  • Olive oil 1.5 tsp
  • Mixed herbs 1.5 tsp
  • Sea salt pinch
  • Mixed leaves 70g
  • Beansprouts 120g
  • Tamari 2.5 tbsp
  • Lime juice
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Frozen mixed veg 270g
  • Sesame oil 1.25 tsp
  • Hummus 80g
  • Chilli flakes pinch
  • Salsa 65g
  • Coriander fresh
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Smoked paprika 1.25 tsp
  • Tahini dressing 25g
  • Frozen berries 80g

Your 7-Day Meal Plan

Monday

1800 kcal88g protein
Breakfast429 kcal · 14g protein · 5 min

Banana and Oat Smoothie

Made with banana, rolled oats, oat milk. Ready in 5 min — 429 kcal, 14g protein.

Recipe
  1. Add Banana 1, Rolled oats 70g, Oat milk 350ml, Peanut butter 1.5 tsp to a blender.
  2. Blend until smooth, adding a splash more milk or water if needed.
  3. Pour into a glass or shaker and serve cold.
Lunch499 kcal · 22g protein · 15 min

Lentil and Roasted Vegetable Soup

Made with green lentils, courgette, red pepper. Ready in 15 min — 499 kcal, 22g protein.

Recipe
  1. Prep the listed ingredients: Green lentils 140g, Courgette 1, Red pepper 1, Onion 1, Vegetable stock 700ml, Cumin 1.5 tsp.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner609 kcal · 30g protein · 25 min

Three-Bean Vegetable Chilli with Brown Rice

Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 609 kcal, 30g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Mixed beans tinned 550g, Tinned tomatoes 550g, Onion 1, Red pepper 1, Chilli powder 1.5 tsp, Cumin 1.5 tsp, Brown rice 110g dry.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack263 kcal · 22g protein · 5 min

Light Mozzarella and Tomato

Made with light mozzarella, beef tomato, basil leaves. Ready in 5 min — 263 kcal, 22g protein.

Recipe
  1. Lay out the ingredients: Light mozzarella 140g, Beef tomato 1, Basil leaves, Balsamic glaze 1.5 tsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Asda.

Protein

  • Green lentils 140g
  • Beef tomato 1
  • Firm tofu 240g
  • Tinned chickpeas 135g
  • Silken tofu 210g
  • Eggs 4
  • Green lentils 135g dry
  • Black beans tinned 260g
  • Red lentils 155g
  • Eggs 3 soft-boiled

Carbs & Grains

  • Rolled oats 70g
  • Brown rice 110g dry
  • Wholemeal roll 1
  • Rice noodles 95g dry
  • Rye bread 3 slices

Vegetables

  • Courgette 1
  • Red pepper 1
  • Onion 1
  • Tinned tomatoes 550g
  • Edamame beans 140g
  • Spinach 85g
  • Cherry tomatoes 11
  • Frozen edamame beans 210g
  • Spring onion 4
  • Peanuts 25g
  • Sweet potato 270g
  • Baby spinach 80g
  • Carrot 3
  • Avocado 3/4
  • Sweetcorn 75g

Dairy & Eggs

  • Oat milk 350ml
  • Peanut butter 1.5 tsp
  • Light mozzarella 140g
  • Tinned coconut milk light 270ml
  • Low-fat Greek yogurt 200g
  • Halloumi 120g
  • Coconut milk light 270ml

Extras & Condiments

  • Banana 1
  • Vegetable stock 700ml
  • Cumin 1.5 tsp
  • Mixed beans tinned 550g
  • Chilli powder 1.5 tsp
  • Basil leaves
  • Balsamic glaze 1.5 tsp
  • Roasted mixed veg 200g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Mixed frozen veg 270g
  • Curry paste 40g
  • Frozen mixed berries 105g
  • Miso paste 1.5 tbsp
  • Soy sauce 1.5 tbsp
  • Reduced-fat feta 85g
  • Olive oil 1.5 tsp
  • Mixed herbs 1.5 tsp
  • Sea salt pinch
  • Mixed leaves 70g
  • Beansprouts 120g
  • Tamari 2.5 tbsp
  • Lime juice
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Frozen mixed veg 270g
  • Sesame oil 1.25 tsp
  • Hummus 80g
  • Chilli flakes pinch
  • Salsa 65g
  • Coriander fresh
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Smoked paprika 1.25 tsp
  • Tahini dressing 25g
  • Frozen berries 80g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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.

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 the full 7-day meal plan and includes the weekly shopping list.

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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