What this plan is for
An Asda vegan low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Vegan Low Calorie Plan — 1,800 kcal
Vegans working to a lower daily calorie target. This 7-day plan targets 1,800 kcal/day and averages 77g 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
1,795 kcal77g protein273g carbs44g fat46g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person92g protein · 303g carbs per person
Breakfast351 kcal · 10g protein · 59g carbs · 5 min
Banana and Oat Smoothie
Made with banana, rolled oats, oat milk. Ready in 5 min — 351 kcal, 10g protein, 59g carbs.
Recipe
Ingredients
- 1 banana
- 40g rolled oats
- 200ml oat milk
- ¾ tsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put banana, rolled oats, oat milk and peanut butter in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
Lunch487 kcal · 27g protein · 84g carbs · 15 min
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 487 kcal, 27g protein, 84g carbs.
Recipe
Ingredients
- 80g red lentils
- 1 carrot
- ¾ onion
- 2 celery stalks
- 1 wholemeal roll
- 400ml 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.
Dinner719 kcal · 34g protein · 131g carbs · 25 min
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 719 kcal, 34g protein, 131g 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
- 70g 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.
Snack242 kcal · 21g protein · 29g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 242 kcal, 21g protein, 29g carbs.
Recipe
Ingredients
- 25g pea protein powder
- 200ml oat milk
- 1 generous handful spinach (about 25g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
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 57 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 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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 Vegan 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
1799 kcal - 92g protein, 303g carbs, 21g fat, 57g fibre- Breakfast: Banana and Oat Smoothie (351 kcal, 10g protein, 59g carbs, 8g fat, 8g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (487 kcal, 27g protein, 84g carbs, 3g fat, 15g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (719 kcal, 34g protein, 131g carbs, 5g fat, 30g fibre per person)
- Snack: Pea Protein Green Smoothie (242 kcal, 21g protein, 29g carbs, 5g fat, 4g fibre per person)
Tuesday
1797 kcal - 66g protein, 275g carbs, 47g fat, 40g fibre- Breakfast: Banana and Oat Smoothie (340 kcal, 9g protein, 57g carbs, 8g fat, 8g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (516 kcal, 19g protein, 65g carbs, 21g fat, 12g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (654 kcal, 32g protein, 121g carbs, 3g fat, 17g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (287 kcal, 6g protein, 32g carbs, 15g fat, 3g fibre per person)
Wednesday
1800 kcal - 80g protein, 278g carbs, 43g fat, 52g fibre- Breakfast: Banana and Oat Smoothie (438 kcal, 12g protein, 74g carbs, 10g fat, 10g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (559 kcal, 29g protein, 78g carbs, 14g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (605 kcal, 31g protein, 118g carbs, 3g fat, 30g fibre per person)
- Snack: Peanut Butter with Celery Sticks (198 kcal, 8g protein, 8g carbs, 16g fat, 3g fibre per person)
Thursday
1799 kcal - 91g protein, 269g carbs, 43g fat, 42g fibre- Breakfast: Banana and Oat Smoothie (406 kcal, 11g protein, 69g carbs, 9g fat, 10g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (548 kcal, 24g protein, 101g carbs, 7g fat, 16g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (682 kcal, 41g protein, 87g carbs, 20g fat, 9g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (163 kcal, 15g protein, 12g carbs, 7g fat, 7g fibre per person)
Friday
1801 kcal - 74g protein, 269g carbs, 48g fat, 45g fibre- Breakfast: Banana and Oat Smoothie (326 kcal, 9g protein, 55g carbs, 7g fat, 8g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (456 kcal, 25g protein, 79g carbs, 3g fat, 14g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (842 kcal, 35g protein, 121g carbs, 26g fat, 21g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (177 kcal, 5g protein, 14g carbs, 12g fat, 2g fibre per person)
Saturday
1763 kcal - 68g protein, 249g carbs, 51g fat, 44g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (414 kcal, 10g protein, 49g carbs, 18g fat, 6g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (573 kcal, 21g protein, 70g carbs, 25g fat, 13g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (648 kcal, 32g protein, 112g carbs, 3g fat, 19g fibre per person)
- Snack: Carrot Sticks with Hummus (128 kcal, 5g protein, 18g carbs, 5g fat, 6g fibre per person)
Sunday
1804 kcal - 71g protein, 269g carbs, 53g fat, 45g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (474 kcal, 11g protein, 57g carbs, 21g fat, 7g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (549 kcal, 29g protein, 76g carbs, 14g fat, 9g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (560 kcal, 26g protein, 108g carbs, 8g fat, 24g fibre per person)
- Snack: Banana and Almonds (221 kcal, 5g protein, 28g carbs, 10g fat, 5g fibre per person)
Weekly shopping list
Protein
- Red lentils 340g
- Pea protein powder 24g
- Falafel 7
- Silken tofu 300g
- Green lentils 200g
- Tinned chickpeas 675g
- Firm tofu 180g
Carbs & Grains
- Rolled oats 220g
- Wholemeal 3 rolls
- Wholemeal 2 pittas
- Brown rice 500g
- Oat 3 biscuits
- Quinoa 110g
Vegetables
- Carrot 6
- Onion 6
- Celery 4 stalks
- Celery 4 sticks
- Tinned tomatoes 3 x 400g tins (1198g required)
- Red pepper 1
- Spinach 130g
- Mixed leaves 65g
- Tomato 2
- Cucumber 1 (33g required)
- Edamame beans 340g
- Mushrooms 200g
- Sweet potato mash 250g
- Baby spinach 200g
- Broccoli 180g
- Spring onion 2
- Butternut squash 350g
- Sweet potato 250g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1258ml required)
- Coconut milk light 2 x 400ml tins (514ml required)
Fruit
- Banana 6
- Raisins 15g
- Mango chunks 150g
Herbs & Spices
- Chilli powder 1 tsp
- Cumin 2 tsp
- Garlic 4 cloves
- Ginger 1 tsp
- Garam masala 1.75 tsp
- Curry powder 2 tsp
- Cinnamon 1 tsp
- Paprika 1 tsp
Condiments & Oils
- Peanut butter 70g
- Vegetable stock 4 cubes (makes 2L; 1572ml required)
- Hummus 120g
- Miso paste 2 tbsp
- Soy sauce 2 tbsp
- Teriyaki sauce 40g
- Curry paste 22g
Tins & Jars
- Mixed beans 330g
Extras
- Sesame seeds 1 tbsp
- Sea salt, optional to taste
- Mixed nuts 22g
- Maple syrup 2 tsp
- Almonds 20g
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 77g 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 1,800 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
Can I print this 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 1,800 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Asda.
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