Asda High-Fibre Vegan Low Calorie Plan — 1,800 kcal
Free 7-day Vegan vegan low calorie meal plan for Asda. Targets ~1800 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 Date Smoothie Bowl with Seeds
Made with banana, medjool dates, oat milk. Ready in 8 min — 390 kcal, 11g protein.
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 410 kcal, 24g protein.
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 480 kcal, 26g protein.
Almond Butter with Celery Sticks
Made with almond butter, celery sticks. Ready in 3 min — 160 kcal, 5g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Firm tofu 180g
- Tinned chickpeas 200g
- Red lentils 100g
- Green lentils tinned 200g
Carbs & Grains
- Low-sugar granola 20g
- Wholewheat noodles 80g dry
- Rice noodles 80g dry
- Brown rice 80g dry
- Wholemeal roll 1
- Rolled oats 80g
- Soba noodles 80g dry
Vegetables
- Broccoli 100g
- Spring onion 3
- Peanuts 20g
- Celery sticks 4
- Baby spinach 100g
- Onion 1
- Pea protein powder 30g
- Spinach 30g
- Carrot 1
- Mushrooms 200g
- Sweet potato mash 250g
- Tomato 1
- Cucumber 4 slices
- Edamame beans 100g
Dairy & Eggs
- Oat milk 100ml
- Almond butter 1 tbsp
- Coconut milk light 200ml
- Peanut butter 1 tbsp
Extras & Condiments
- Banana 2
- Medjool dates 2
- Hemp seeds 1 tbsp
- Soy sauce 2 tbsp
- Ginger 1 tsp
- Garlic 2 cloves
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Curry powder 2 tsp
- Vegetable stock 500ml
- Garam masala 2 tsp
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
- Sesame seeds 1 tsp
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Falafel 4 baked
- Hummus 40g
- Mixed leaves 40g
- Chilli powder 1 tsp
- Cumin 1 tsp
- Almonds 25g
- Dried cranberries 20g
- Frozen mixed berries 80g
- Teriyaki sauce 40g
- Paprika 1 tsp
- Walnuts 25g
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.