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 High-Fibre 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 76g 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
1,801 kcal76g protein218g carbs70g fat43g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person74g protein · 189g carbs per person
Breakfast489 kcal · 8g protein · 19g carbs · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 489 kcal, 8g protein, 19g carbs.
Recipe
Ingredients
- 30g chia seeds
- 175ml coconut milk
- 80g mango chunks
- vanilla extract, to taste
Method
- Stir chia seeds and coconut milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add mango chunks and vanilla extract, to taste. Loosen with a splash of coconut milk if needed.
Lunch636 kcal · 35g protein · 67g carbs · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 636 kcal, 35g protein, 67g carbs.
Recipe
Ingredients
- 150g firm tofu
- 70g brown rice (dry weight)
- 125g roasted mixed veg
- 1 tbsp tahini
- lemon juice, to taste
- ¾ tsp sesame seeds
Allergens in this meal: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- heat the oven to 200C/180C fan. Bake the tofu for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Arrange firm tofu, brown rice (dry weight), roasted mixed veg, lemon juice, to taste and sesame seeds in a bowl and finish with tahini.
Dinner478 kcal · 23g protein · 93g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 478 kcal, 23g protein, 93g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 1 medium sweet potato
- ¾ of a standard tin of tomatoes
- 3 generous handfuls spinach (about 80g)
- ¾ tsp cumin
- ¾ tsp paprika
Method
- Peel and chop medium sweet potato and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften medium sweet potato and tomatoes for 5-7 minutes.
- Stir in cumin and paprika, then add chickpeas and spinach and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack197 kcal · 8g protein · 10g carbs · 1 min
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 197 kcal, 8g protein, 10g carbs.
Recipe
Ingredients
- 30g pumpkin seeds
- 10g dark chocolate chips
Check the label for: Milk, Tree nuts, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine pumpkin seeds and dark chocolate chips in a bowl or lidded container.
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.
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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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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 High-Fibre 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
1800 kcal - 74g protein, 189g carbs, 88g fat, 41g fibre- Breakfast: Chia Seed Pudding with Mango (489 kcal, 8g protein, 19g carbs, 40g fat, 11g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (636 kcal, 35g protein, 67g carbs, 26g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (478 kcal, 23g protein, 93g carbs, 7g fat, 20g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (197 kcal, 8g protein, 10g carbs, 15g fat, 2g fibre per person)
Tuesday
1795 kcal - 74g protein, 202g carbs, 76g fat, 45g fibre- Breakfast: Chia Seed Pudding with Mango (426 kcal, 7g protein, 17g carbs, 35g fat, 9g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (545 kcal, 30g protein, 58g carbs, 22g fat, 7g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (648 kcal, 30g protein, 118g carbs, 5g fat, 27g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (176 kcal, 7g protein, 9g carbs, 14g fat, 2g fibre per person)
Wednesday
1806 kcal - 79g protein, 216g carbs, 68g fat, 40g fibre- Breakfast: Chia Seed Pudding with Mango (426 kcal, 7g protein, 17g carbs, 35g fat, 9g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (554 kcal, 30g protein, 58g carbs, 22g fat, 7g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (612 kcal, 30g protein, 114g carbs, 3g fat, 16g fibre per person)
- Snack: Roasted Spiced Chickpeas (214 kcal, 12g protein, 27g carbs, 8g fat, 8g fibre per person)
Thursday
1800 kcal - 78g protein, 206g carbs, 69g fat, 41g fibre- Breakfast: Chia Seed Pudding with Mango (434 kcal, 7g protein, 17g carbs, 35g fat, 9g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (567 kcal, 31g protein, 60g carbs, 23g fat, 7g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (581 kcal, 28g protein, 101g carbs, 3g fat, 17g fibre per person)
- Snack: Roasted Spiced Chickpeas (218 kcal, 12g protein, 28g carbs, 8g fat, 8g fibre per person)
Friday
1798 kcal - 70g protein, 200g carbs, 81g fat, 39g fibre- Breakfast: Chia Seed Pudding with Mango (394 kcal, 7g protein, 16g carbs, 32g fat, 9g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (507 kcal, 28g protein, 54g carbs, 20g fat, 7g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (777 kcal, 32g protein, 112g carbs, 24g fat, 20g fibre per person)
- Snack: Apple and Peanut Butter (120 kcal, 3g protein, 18g carbs, 5g fat, 3g fibre per person)
Saturday
1804 kcal - 82g protein, 261g carbs, 50g fat, 50g fibre- Breakfast: Peanut Butter Overnight Oats (514 kcal, 16g protein, 75g carbs, 15g fat, 13g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (643 kcal, 35g protein, 68g carbs, 26g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (509 kcal, 27g protein, 100g carbs, 2g fat, 25g fibre per person)
- Snack: Apple and Peanut Butter (138 kcal, 4g protein, 18g carbs, 7g fat, 4g fibre per person)
Sunday
1801 kcal - 78g protein, 249g carbs, 59g fat, 43g fibre- Breakfast: Peanut Butter Overnight Oats (509 kcal, 16g protein, 74g carbs, 15g fat, 13g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (636 kcal, 35g protein, 67g carbs, 26g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (479 kcal, 23g protein, 93g carbs, 7g fat, 20g fibre per person)
- Snack: Almonds and Dried Cranberries (177 kcal, 4g protein, 15g carbs, 11g fat, 2g fibre per person)
Weekly shopping list
Protein
- Firm tofu 975g
- Tinned chickpeas 900g
- Red lentils 170g
- Green lentils 170g
Carbs & Grains
- Brown rice 625g
- Wholemeal 1 roll
- Rolled oats 140g
Vegetables
- mixed veg 825g
- Sweet potato 420g
- Tinned tomatoes 4 x 400g tins (1236g required)
- Spinach 170g
- Onion 4
- Red pepper 1
- Butternut squash 300g
- Baby spinach 110g
- Mushrooms 170g
- Carrot 2
- Sweet potato mash 220g
Dairy & Eggs
- Coconut milk 2 x 400ml tins (741ml required)
- Coconut milk light 1 x 400ml tin (135ml required)
- Oat milk 1 x 1L carton (336ml required)
Fruit
- Mango chunks 370g
- Apple 2
- Banana 2
Herbs & Spices
- Cumin 1.25 tbsp
- Paprika 1.75 tsp
- Chilli powder 0.75 tsp
- Garlic 4 cloves
- Ginger 0.75 tsp
- Garam masala 1.5 tsp
- Smoked paprika 1.5 tsp
Condiments & Oils
- Tahini 110g
- Olive oil 1.5 tsp
- Vegetable stock 2 cubes (makes 1L; 690ml required)
- Curry paste 20g
- Peanut butter 55g
Tins & Jars
- Mixed beans 290g
Extras
- Chia seeds 120g
- Vanilla extract, optional to taste x5
- Lemon juice, optional to taste x7
- Sesame seeds 2 tbsp
- Pumpkin seeds 50g
- Dark chocolate chips 23g
- Almonds 21g
- Dried cranberries 17g
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 76g 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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