What this plan is for
An Asda weight loss plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Weight Loss Meal Plan — 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 131g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Every meal already carries at least one lower-calorie swap — egg whites instead of whole eggs, cauliflower rice, extra lean protein instead of extra carbs — to keep calories down without cutting protein.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,501 kcal131g protein140g carbs47g fat29g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1501 kcal per person130g protein · 110g carbs per person
Breakfast460 kcal · 40g protein · 16g carbs · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 460 kcal, 40g protein, 16g carbs.
Recipe
Ingredients
- 250g firm tofu
- ¾ pepper
- ½ tsp turmeric
- ½ tsp cumin
- 1¼ tsp olive oil
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and have everything else to hand.
- Cook the tofu in a non-stick pan over medium heat until cooked through.
- Add turmeric and cumin, stir in olive oil and heat through, then taste and serve.
Lunch421 kcal · 50g protein · 22g carbs · 15 min
Turkey Mince Lettuce Cups with Hoisin
Made with turkey mince lean, romaine lettuce leaves, spring onion. Ready in 15 min — 421 kcal, 50g protein, 22g carbs.
Recipe
Ingredients
- 225g lean turkey mince
- 5 romaine lettuce leaves
- 3 spring onions
- 1 tbsp plus 2 tsp hoisin sauce
- 1¼ tsp sesame seeds
- ¾ medium carrot
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Separate, rinse and dry the romaine lettuce leaves, keeping them whole so they can hold the filling.
- Cook the lean turkey mince in a large non-stick pan, breaking it up, until browned.
- Stir in spring onions, medium carrot and hoisin sauce and cook for 2-3 minutes until hot through.
- Spoon the filling into the lettuce leaves and serve immediately.
Dinner620 kcal · 40g protein · 72g carbs · 10 min
Poached Eggs and Baked Beans on Wholemeal Toast
Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 620 kcal, 40g protein, 72g carbs.
Recipe
Ingredients
- 3 eggs
- 250g reduced-sugar baked beans
- 3 slices of wholemeal bread
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and reduced-sugar baked beans.
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 42 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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Asda Weight Loss Meal 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
1501 kcal - 130g protein, 110g carbs, 57g fat, 26g fibre- Breakfast: Tofu Scramble with Peppers (460 kcal, 40g protein, 16g carbs, 27g fat, 6g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (421 kcal, 50g protein, 22g carbs, 13g fat, 4g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (620 kcal, 40g protein, 72g carbs, 17g fat, 16g fibre per person)
Tuesday
1501 kcal - 150g protein, 125g carbs, 45g fat, 33g fibre- Breakfast: Tofu Scramble with Peppers (375 kcal, 32g protein, 13g carbs, 22g fat, 5g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (343 kcal, 40g protein, 18g carbs, 11g fat, 4g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (783 kcal, 78g protein, 94g carbs, 12g fat, 24g fibre per person)
Wednesday
1499 kcal - 116g protein, 163g carbs, 49g fat, 38g fibre- Breakfast: Tofu Scramble with Peppers (437 kcal, 38g protein, 15g carbs, 26g fat, 6g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (400 kcal, 47g protein, 20g carbs, 13g fat, 4g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (662 kcal, 31g protein, 128g carbs, 10g fat, 28g fibre per person)
Thursday
1503 kcal - 133g protein, 148g carbs, 44g fat, 38g fibre- Breakfast: Tofu Scramble with Peppers (406 kcal, 35g protein, 14g carbs, 24g fat, 5g fibre per person)
- Lunch: Turkey Mince Lettuce Cups with Hoisin (370 kcal, 44g protein, 19g carbs, 12g fat, 4g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (727 kcal, 54g protein, 115g carbs, 8g fat, 29g fibre per person)
Friday
1503 kcal - 131g protein, 126g carbs, 53g fat, 22g fibre- Breakfast: Tofu Scramble with Peppers (335 kcal, 29g protein, 11g carbs, 20g fat, 4g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (416 kcal, 36g protein, 47g carbs, 10g fat, 7g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (752 kcal, 66g protein, 68g carbs, 23g fat, 11g fibre per person)
Saturday
1499 kcal - 141g protein, 171g carbs, 28g fat, 24g fibre- Breakfast: Greek Yogurt with Mixed Berries (262 kcal, 26g protein, 30g carbs, 5g fat, 3g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (576 kcal, 50g protein, 64g carbs, 14g fat, 9g fibre per person)
- Dinner: Chicken and Vegetable Broth with Bread (661 kcal, 65g protein, 77g carbs, 9g fat, 12g fibre per person)
Sunday
1501 kcal - 117g protein, 136g carbs, 55g fat, 20g fibre- Breakfast: Greek Yogurt with Mixed Berries (243 kcal, 24g protein, 27g carbs, 5g fat, 3g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (535 kcal, 46g protein, 60g carbs, 13g fat, 8g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (723 kcal, 47g protein, 49g carbs, 37g fat, 9g fibre per person)
Weekly shopping list
Protein
- Firm tofu 1.1kg
- Turkey mince lean 800g
- Eggs 6
- Chicken thighs 220g
- Green lentils 100g
- Tinned chickpeas 240g
- Quorn mince 220g
- Lean beef strips 550g
- Chicken breast 410g
Carbs & Grains
- Wholemeal bread 3 slices
- Wholemeal pasta 180g
- Wholemeal 3 rolls
Vegetables
- Mixed peppers 550g
- Romaine lettuce 180g
- Spring onion 9
- Carrot 380g
- Tinned tomatoes 4 x 400g tins (1289g required)
- Onion 4
- Spinach 290g
- Sweet potato 950g
- Mixed leaves 270g
- Red onion 2
- Broccoli 180g
- Celery 3 stalks
- Cherry tomatoes 1 x 300g pack (157g required)
Dairy & Eggs
- Reduced-fat crème fraîche 75g
- Low-fat Greek yogurt 480g
- Reduced-fat feta 70g
Fruit
- mixed berries 250g
Herbs & Spices
- Turmeric 2.75 tsp
- Cumin 1.5 tbsp
- Garlic 8 cloves
- Paprika 1.25 tbsp
- Mixed herbs 2.25 tsp
Condiments & Oils
- Olive oil 2.25 tbsp
- Hoisin sauce 90g
- Balsamic dressing 50g
- Honey 2.5 tsp
- Chicken stock 875ml
Tins & Jars
- Reduced-sugar baked beans 250g
Extras
- Sesame seeds 1.5 tbsp
- Reduced-fat cheddar 30g
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.
- Large multipack meat and frozen ranges that suit bulk batch cooking.
- 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
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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)
💪 Increase protein
- Use 0% fat Greek yogurt or quark in place of standard yogurt for more protein at a similar calorie cost
- Add a hard-boiled egg or egg white as an afternoon snack instead of a higher-calorie option
- Swap a carb side for extra lean protein when a meal feels short on fullness
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this weight loss 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 131g of protein per day across the week, based on the meals actually selected — well above general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic weight loss plan?
Plenty of weight loss plans share the same 1,500 kcal target — the difference here is that each meal already has a lower-calorie substitution built in, rather than leaving that to you.
Can I print this weight loss 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 beginners?
Yes. Recipes are rated Low (10–20 min/day) and use ingredients available at Asda — no specialist equipment or advanced technique is needed.
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