What this plan is for
An Asda vegan low calorie plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Wholegrain Weekly Vegan Low Calorie Plan — 1,500 kcal
Vegans working to a lower daily calorie target. This 7-day plan targets 1,500 kcal/day and averages 67g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Protein comes from whole foods — pulses, tofu, tempeh, nuts and seeds — 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
GoalVegan Low Calorie
Weekly cost£30–40 estimate
Daily average across the 7 days
1,500 kcal67g protein222g carbs38g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1500 kcal per person61g protein · 251g carbs per person
Breakfast423 kcal · 12g protein · 54g carbs · 7 min
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 423 kcal, 12g protein, 54g carbs.
Recipe
Ingredients
- 60g rolled oats
- 225ml oat milk
- 15g walnuts
- ¼ 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.
Lunch435 kcal · 19g protein · 80g carbs · 20 min
Chickpea and Spinach Curry with Rice
Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 435 kcal, 19g protein, 80g carbs.
Recipe
Ingredients
- 150g chickpeas, drained
- 2 generous handfuls baby spinach (about 70g)
- 150g tomatoes
- 60g brown rice (dry weight)
- 1½ tsp curry powder
Method
- Peel and chop tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften tomatoes for 5-7 minutes.
- Stir in curry powder, then add chickpeas and baby spinach and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Dinner642 kcal · 30g protein · 117g carbs · 25 min
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 642 kcal, 30g protein, 117g carbs.
Recipe
Ingredients
- 1¼ standard tins of mixed beans, drained
- ¾ of a standard tin of tomatoes
- ¾ onion
- 1 red pepper
- ¾ tsp chilli powder
- ¾ tsp cumin
- 60g brown rice (dry weight)
Method
- Peel and chop onion, tomatoes and red pepper into even pieces. Drain and rinse mixed beans.
- Heat a large pan over medium heat and soften onion, tomatoes and red pepper for 5-7 minutes.
- Stir in chilli powder and cumin, then add mixed beans and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
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.
0 of 48 items tickedSaved on this device
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 1,500 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 | £30–40/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 Wholegrain Weekly Vegan Low Calorie Plan — 1,500 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
1500 kcal - 61g protein, 251g carbs, 27g fat, 49g fibre- Breakfast: Porridge with Walnuts and Cinnamon (423 kcal, 12g protein, 54g carbs, 16g fat, 9g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (435 kcal, 19g protein, 80g carbs, 6g fat, 13g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (642 kcal, 30g protein, 117g carbs, 5g fat, 27g fibre per person)
Tuesday
1500 kcal - 61g protein, 209g carbs, 47g fat, 33g fibre- Breakfast: Porridge with Walnuts and Cinnamon (387 kcal, 11g protein, 49g carbs, 15g fat, 8g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (364 kcal, 19g protein, 51g carbs, 9g fat, 6g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (749 kcal, 31g protein, 109g carbs, 23g fat, 19g fibre per person)
Wednesday
1495 kcal - 65g protein, 239g carbs, 30g fat, 37g fibre- Breakfast: Porridge with Walnuts and Cinnamon (458 kcal, 13g protein, 58g carbs, 17g fat, 10g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (387 kcal, 20g protein, 61g carbs, 10g fat, 10g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (650 kcal, 32g protein, 120g carbs, 3g fat, 17g fibre per person)
Thursday
1503 kcal - 72g protein, 210g carbs, 41g fat, 39g fibre- Breakfast: Porridge with Walnuts and Cinnamon (526 kcal, 15g protein, 66g carbs, 20g fat, 12g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (312 kcal, 17g protein, 59g carbs, 2g fat, 18g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (665 kcal, 40g protein, 85g carbs, 19g fat, 9g fibre per person)
Friday
1493 kcal - 70g protein, 206g carbs, 44g fat, 30g fibre- Breakfast: Porridge with Walnuts and Cinnamon (454 kcal, 13g protein, 58g carbs, 17g fat, 10g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (465 kcal, 21g protein, 86g carbs, 6g fat, 14g fibre per person)
- Dinner: Tofu Pad Thai (574 kcal, 36g protein, 62g carbs, 21g fat, 6g fibre per person)
Saturday
1511 kcal - 70g protein, 247g carbs, 26g fat, 48g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (399 kcal, 12g protein, 59g carbs, 10g fat, 12g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (531 kcal, 28g protein, 74g carbs, 14g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (581 kcal, 30g protein, 114g carbs, 2g fat, 28g fibre per person)
Sunday
1501 kcal - 69g protein, 189g carbs, 52g fat, 31g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (322 kcal, 9g protein, 48g carbs, 8g fat, 10g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (384 kcal, 20g protein, 60g carbs, 9g fat, 10g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (795 kcal, 40g protein, 81g carbs, 35g fat, 11g fibre per person)
Weekly shopping list
Protein
- Tinned chickpeas 650g
- Silken tofu 240g
- Red lentils 95g
- Firm tofu 490g
- Green lentils 190g
Carbs & Grains
- Rolled oats 410g
- Brown rice 575g
- Soba noodles 130g
- Rice noodles 65g
Vegetables
- Baby spinach 250g
- Tinned tomatoes 4 x 400g tins (1217g required)
- Onion 5
- Red pepper 3
- Edamame beans 320g
- Cucumber 1 (300g required)
- Broccoli 180g
- Spring onion 4
- Mushrooms 190g
- Carrot 2
- Sweet potato mash 240g
- mixed veg 160g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1476ml required)
- Coconut milk light 1 x 400ml tin (283ml required)
Fruit
- mixed berries 140g
Herbs & Spices
- Cinnamon 2 tsp
- Curry powder 1 tbsp
- Chilli powder 0.75 tsp
- Cumin 0.75 tsp
- Ginger 2.25 tsp
- Garlic 5 cloves
- Garam masala 1.75 tsp
- Basil, optional to taste
Condiments & Oils
- Miso paste 1.75 tbsp
- Soy sauce 3.25 tbsp
- Curry paste 45g
- Sesame oil 1.5 tsp
- Vegetable stock 1 cube (makes 500ml; 364ml required)
- Teriyaki sauce 35g
- Tamari 1.75 tbsp
Tins & Jars
- Mixed beans 290g
- Cannellini beans 180g
Extras
- Walnuts 75g
- Maple syrup 2 tbsp
- Sesame seeds 2.5 tsp
- Beansprouts 80g
- Lime juice, optional to taste
- Peanuts 15g
- Chia seeds 18g
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)
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
💪 Increase protein
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
- Keep tinned lentils, chickpeas and black beans in to bulk out a meal at low cost
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. 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 67g 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 vegan low calorie plan?
Plenty of vegan 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 vegan 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Asda.
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