Asda Whole-Food 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
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 450 kcal, 16g protein.
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 450 kcal, 16g protein.
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, mixed frozen veg. Ready in 25 min — 460 kcal, 28g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Firm tofu 200g
- Tinned chickpeas 100g
- Green lentils 100g dry
- Red lentils 100g
- Silken tofu 150g
- Black beans tinned 200g
Carbs & Grains
- Rolled oats 90g
- Wholemeal pitta 1
- Brown rice 80g dry
- Soba noodles 80g dry
- Rice noodles 80g dry
- Rye bread 2 slices
Vegetables
- Tomato 1
- Cucumber 4 slices
- Sweet potato 200g
- Baby spinach 60g
- Onion 1
- Edamame beans 100g
- Spring onion 3
- Peanuts 20g
- Avocado half
- Cherry tomatoes 6
- Courgette 1 roasted
- Spinach 30g
- Mushrooms 200g
- Carrot 2
- Sweetcorn 60g
Dairy & Eggs
- Oat milk 300ml
- Peanut butter 1 tbsp
- Butternut squash 400g
- Coconut milk light 200ml
Extras & Condiments
- Banana 1
- Falafel 4 baked
- Hummus 40g
- Mixed leaves 40g
- Curry paste 30g
- Tahini 20g
- Lemon juice
- Cumin 1 tsp
- Garlic 2 cloves
- Vegetable stock 700ml
- Soy sauce 1 tbsp
- Sesame oil 1 tsp
- Ginger 1 tsp
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Cannellini beans tinned 200g
- Basil
- Miso paste 1 tbsp
- Garam masala 2 tsp
- Chilli flakes pinch
- Salsa 50g
- Coriander fresh
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.