Asda Vegan Low Calorie Plan — 1,500 kcal
Free 7-day Vegan vegan 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
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 320 kcal, 11g protein.
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 360 kcal, 16g 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
- Green lentils 100g
- Firm tofu 200g
- Tinned chickpeas 200g
Carbs & Grains
- Rolled oats 80g
- Brown rice 90g dry
- Wholewheat noodles 80g dry
- Wholemeal roll 1
- Rice noodles 80g dry
Vegetables
- Courgette 1
- Red pepper 1
- Onion 1
- Broccoli 200g
- Spring onion 2
- Sweet potato 250g
- Spinach 100g
- Baby spinach 100g
- Carrot 1
- Celery 2 stalks
- Peanuts 20g
- Tomato 1
- Cucumber 4 slices
Dairy & Eggs
- Oat milk 300ml
- Butternut squash 400g
- Peanut butter 1 tbsp
- Coconut milk light 200ml
Extras & Condiments
- Frozen mixed berries 80g
- Vegetable stock 500ml
- Cumin 1 tsp
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Soy sauce 2 tbsp
- Ginger 1 tsp
- Garlic 2 cloves
- Paprika 1 tsp
- Curry powder 2 tsp
- Mixed frozen veg 200g
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Banana 1
- Chia seeds 1 tsp
- Falafel 4 baked
- Hummus 40g
- Garam masala 2 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 vegan 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Asda.