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 5-a-Day Weekly Weight Loss Plan — 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 94g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Protein comes from whole foods — fish, eggs, dairy, legumes — 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
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,493 kcal94g protein190g carbs41g fat28g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1500 kcal per person83g protein · 203g carbs per person
Breakfast420 kcal · 23g protein · 51g carbs · 12 min
Garlic Mushrooms with Poached Egg on Sourdough
Made with mushrooms, eggs, sourdough bread. Ready in 12 min — 420 kcal, 23g protein, 51g carbs.
Recipe
Ingredients
- 125g mushrooms
- 2 eggs
- 2 slices of sourdough bread
- 1 garlic clove
- ¾ tsp olive oil
- parsley, to taste
Allergens in this meal: Cereals containing gluten, Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop mushrooms, then cook them in a non-stick pan over medium heat until softened.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast sourdough bread, then serve with the eggs and garlic, olive oil and parsley, to taste.
Lunch544 kcal · 20g protein · 67g carbs · 10 min
Baked Falafel and Salad Pitta
Made with falafel, wholemeal pitta, hummus. Ready in 10 min — 544 kcal, 20g protein, 67g carbs.
Recipe
Ingredients
- 3 falafel, baked
- 1 wholemeal pitta
- 2 tbsp hummus
- 1 generous handful mixed leaves (about 30g)
- 1 tomato
- 3 cucumber slices
Allergens in this meal: Cereals containing gluten, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal pitta.
- Warm the baked falafel through in a non-stick pan or oven until piping hot.
- Layer baked falafel, hummus, mixed leaves, tomato and cucumber evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner536 kcal · 40g protein · 85g carbs · 25 min
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 536 kcal, 40g protein, 85g carbs.
Recipe
Ingredients
- 150g Quorn mince
- 70g wholemeal pasta (dry weight)
- ¾ of a standard tin of tomatoes
- ¾ onion
- 3 garlic cloves
- ¾ tsp mixed herbs
Allergens in this meal: Cereals containing gluten. Check the label for: Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the quorn in a non-stick pan over medium heat until cooked through. Add tomatoes, onion and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in mixed herbs, and heat through before serving.
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 1,500 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 5-a-Day Weekly Weight Loss 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 - 83g protein, 203g carbs, 43g fat, 38g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (420 kcal, 23g protein, 51g carbs, 14g fat, 4g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (544 kcal, 20g protein, 67g carbs, 23g fat, 12g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (536 kcal, 40g protein, 85g carbs, 6g fat, 22g fibre per person)
Tuesday
1499 kcal - 86g protein, 159g carbs, 55g fat, 16g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (419 kcal, 23g protein, 51g carbs, 14g fat, 4g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (525 kcal, 36g protein, 39g carbs, 23g fat, 6g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (555 kcal, 27g protein, 69g carbs, 18g fat, 6g fibre per person)
Wednesday
1474 kcal - 94g protein, 159g carbs, 52g fat, 16g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (420 kcal, 23g protein, 51g carbs, 14g fat, 4g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (296 kcal, 23g protein, 25g carbs, 13g fat, 5g fibre per person)
- Dinner: Chicken and Coconut Milk Curry with Brown Rice (758 kcal, 48g protein, 83g carbs, 25g fat, 7g fibre per person)
Thursday
1501 kcal - 109g protein, 204g carbs, 28g fat, 29g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (552 kcal, 30g protein, 68g carbs, 18g fat, 5g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (334 kcal, 19g protein, 63g carbs, 2g fat, 19g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (615 kcal, 60g protein, 73g carbs, 8g fat, 5g fibre per person)
Friday
1472 kcal - 102g protein, 147g carbs, 52g fat, 18g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (420 kcal, 23g protein, 51g carbs, 14g fat, 4g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (547 kcal, 38g protein, 40g carbs, 24g fat, 6g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (505 kcal, 41g protein, 56g carbs, 14g fat, 8g fibre per person)
Saturday
1500 kcal - 89g protein, 221g carbs, 31g fat, 36g fibre- Breakfast: Oat Porridge with Berries (504 kcal, 15g protein, 80g carbs, 11g fat, 13g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (524 kcal, 27g protein, 82g carbs, 13g fat, 13g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (472 kcal, 47g protein, 59g carbs, 7g fat, 10g fibre per person)
Sunday
1502 kcal - 93g protein, 237g carbs, 24g fat, 46g fibre- Breakfast: Oat Porridge with Berries (439 kcal, 13g protein, 70g carbs, 9g fat, 12g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (324 kcal, 18g protein, 61g carbs, 2g fat, 19g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (739 kcal, 62g protein, 106g carbs, 13g fat, 15g fibre per person)
Weekly shopping list
Protein
- Eggs 11
- Falafel 4
- Quorn mince 160g
- Salmon fillet 240g
- Turkey breast slices 85g
- Chicken breast 170g
- Tuna steak 200g
- King prawns 170g
- Cod fillet 220g
- Chicken thighs 210g
- Tinned chickpeas 95g
Carbs & Grains
- Sourdough bread 8 slices
- Wholemeal 1 pitta
- Wholemeal 1 tortilla
- Wholemeal pasta 150g
- Quinoa 130g
- Brown rice 230g
- Rolled oats 160g
- Soba noodles 85g
- New potatoes 270g
- Wholemeal couscous 75g
Vegetables
- Mushrooms 625g
- Mixed leaves 35g
- Tomato 1
- Cucumber 1 (245g required)
- Tinned tomatoes 4 x 400g tins (1414g required)
- Onion 5
- Baby spinach 120g
- mixed veg 160g
- Spring onion 2
- Avocado 1
- Asparagus 150g
- Cherry tomatoes 1 x 300g pack (162g required)
- Edamame beans 110g
- Red pepper 1
- Green beans 160g
Dairy & Eggs
- Coconut milk light 1 x 400ml tin (162ml required)
- Oat milk 1 x 1L carton (593ml required)
Fruit
- mixed berries 160g
Herbs & Spices
- Garlic 17 cloves
- Parsley, optional to taste x6
- Mixed herbs 1 tsp
- Basil, optional to taste x3
- Chilli flakes, optional to taste
- Ginger 1.25 tsp
Condiments & Oils
- Olive oil 3 tbsp
- Hummus 35g
- Lemon dressing 24g
- Soy sauce 3.75 tbsp
- Sesame oil 2 tsp
- Mustard 1 tsp
- Curry paste 24g
- Vegetable stock 1 cube (makes 500ml; 375ml required)
Tins & Jars
- Cannellini beans 380g
Extras
- Pumpkin seeds 16g
- Lemon juice, optional to taste
- Lemon 2
- Ras el hanout 2 tsp
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
- Add an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
🥦 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 94g 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 weight loss plan?
Plenty of weight loss 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 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 Standard (20–30 min/day) and use ingredients available at Asda — no specialist equipment or advanced technique is needed.
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