Monday
1500 kcal - 95g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (447 kcal, 13g protein)
- Lunch: Edamame and Soba Noodle Salad (481 kcal, 25g protein)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (572 kcal, 57g protein)
Asda 5-a-Day Weekly Weight Loss Plan — 1,500 kcal
Free printable UK weight loss meal plan for Asda: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketAsda
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forAnyone aiming for a sustainable calorie deficit
DietAll diets
Estimated daily macros
Plan Quick Facts
Best forAnyone aiming for a sustainable calorie deficit
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Export This Meal Plan as a PDF
Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
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 calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1500 kcal - 86g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (472 kcal, 13g protein)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (520 kcal, 29g protein)
- Dinner: Three-Egg Omelette with Feta and Vegetables (508 kcal, 44g protein)
Wednesday
1500 kcal - 66g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (468 kcal, 13g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (492 kcal, 29g protein)
- Dinner: Red Lentil Dahl with Brown Rice (540 kcal, 24g protein)
Thursday
1500 kcal - 100g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (461 kcal, 13g protein)
- Lunch: Vegetable Frittata Slice with Green Salad (425 kcal, 28g protein)
- Dinner: Chicken and Lentil One-Pot Stew (614 kcal, 59g protein)
Friday
1500 kcal - 105g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (406 kcal, 11g protein)
- Lunch: Baked Salmon and Quinoa Power Bowl (542 kcal, 44g protein)
- Dinner: Chicken Fajita Bowl with Brown Rice (552 kcal, 50g protein)
Saturday
1500 kcal - 69g protein- Breakfast: Baked Beans on Wholemeal Toast (417 kcal, 19g protein)
- Lunch: Baked Falafel and Salad Pitta (536 kcal, 19g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (547 kcal, 31g protein)
Sunday
1500 kcal - 85g protein- Breakfast: Baked Beans on Wholemeal Toast (372 kcal, 17g protein)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (511 kcal, 23g protein)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (617 kcal, 45g protein)
Weekly shopping list
Protein
- Tuna steak 230g
- Eggs 2 soft-boiled
- Eggs 4
- Firm tofu 215g
- Red lentils 145g
- Chicken thighs 260g
- Green lentils 120g
- Salmon fillet 155g
- Chicken breast 210g
Carbs & Grains
- Low-sugar granola 25g
- Soba noodles 90g dry
- Brown rice 105g dry
- Wholemeal roll 1
- Wholewheat noodles 95g dry
- Wholemeal bread 2 slices
- Wholemeal pitta 1
Vegetables
- Edamame beans 115g
- Cucumber half
- Red pepper 1
- Asparagus 170g
- Avocado half
- Cherry tomatoes 7
- Spinach 75g
- Broccoli 120g
- Tinned tomatoes 240g
- Onion 1
- Courgette 1
- Onion half
- Baby spinach 65g
- Cucumber 50g
- Mixed peppers 210g
- Tomato 1
- Spring onion 2
- Sweet potato 215g
Dairy & Eggs
- Oat milk 115ml
- Low-fat Greek yogurt 30g
- Halloumi 105g
Extras & Condiments
- Banana 2
- Medjool dates 2
- Hemp seeds 1.25 tbsp
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Ginger 1.25 tsp
- Lemon juice
- Olive oil 1.25 tsp
- Mixed leaves 75g
- Tahini dressing 25g
- Reduced-fat feta 75g
- Mixed herbs 1.25 tsp
- Garlic 2 cloves
- Garam masala 2.5 tsp
- Paprika 2.25 tsp
- Quinoa 85g dry
- Lemon dressing 15g
- Pumpkin seeds 10g
- Fajita spice 2 tsp
- Reduced-sugar baked beans 240g
- Falafel 5 baked
- Hummus 50g
- Teriyaki sauce 50g
- Sesame seeds 1.25 tsp
- Balsamic glaze 1 tsp
- Lemon 1
- Dill 1 tsp
Your 7-Day Meal Plan
Monday
1500 kcal95g protein
Breakfast447 kcal · 13g protein · 8 min
Banana and Date Smoothie Bowl with Seeds
Made with banana, medjool dates, oat milk. Ready in 8 min — 447 kcal, 13g protein.
Recipe
- Add Banana 2, Medjool dates 2, Oat milk 115ml, Hemp seeds 1.25 tbsp, Low-sugar granola 25g to a blender.
- Blend until smooth, adding a splash more milk or water if needed.
- Pour into a glass or shaker and serve cold.
Lunch481 kcal · 25g protein · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber half. Ready in 12 min — 481 kcal, 25g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Soba noodles 90g dry, Edamame beans 115g, Cucumber half, Red pepper 1, Soy sauce 1.25 tbsp, Sesame oil 1.25 tsp, Ginger 1.25 tsp.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner572 kcal · 57g protein · 20 min
Grilled Tuna Steak with Brown Rice and Asparagus
Made with tuna steak, brown rice, asparagus. Ready in 20 min — 572 kcal, 57g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Tuna steak 230g, Brown rice 105g dry, Asparagus 170g, Soy sauce 1.25 tbsp, Lemon juice, Olive oil 1.25 tsp.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Tuna steak 230g
- Eggs 2 soft-boiled
- Eggs 4
- Firm tofu 215g
- Red lentils 145g
- Chicken thighs 260g
- Green lentils 120g
- Salmon fillet 155g
- Chicken breast 210g
Carbs & Grains
- Low-sugar granola 25g
- Soba noodles 90g dry
- Brown rice 105g dry
- Wholemeal roll 1
- Wholewheat noodles 95g dry
- Wholemeal bread 2 slices
- Wholemeal pitta 1
Vegetables
- Edamame beans 115g
- Cucumber half
- Red pepper 1
- Asparagus 170g
- Avocado half
- Cherry tomatoes 7
- Spinach 75g
- Broccoli 120g
- Tinned tomatoes 240g
- Onion 1
- Courgette 1
- Onion half
- Baby spinach 65g
- Cucumber 50g
- Mixed peppers 210g
- Tomato 1
- Spring onion 2
- Sweet potato 215g
Dairy & Eggs
- Oat milk 115ml
- Low-fat Greek yogurt 30g
- Halloumi 105g
Extras & Condiments
- Banana 2
- Medjool dates 2
- Hemp seeds 1.25 tbsp
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Ginger 1.25 tsp
- Lemon juice
- Olive oil 1.25 tsp
- Mixed leaves 75g
- Tahini dressing 25g
- Reduced-fat feta 75g
- Mixed herbs 1.25 tsp
- Garlic 2 cloves
- Garam masala 2.5 tsp
- Paprika 2.25 tsp
- Quinoa 85g dry
- Lemon dressing 15g
- Pumpkin seeds 10g
- Fajita spice 2 tsp
- Reduced-sugar baked beans 240g
- Falafel 5 baked
- Hummus 50g
- Teriyaki sauce 50g
- Sesame seeds 1.25 tsp
- Balsamic glaze 1 tsp
- Lemon 1
- Dill 1 tsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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)
🥦 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. 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.
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 the full 7-day meal plan and includes the weekly shopping list.
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
Feedback
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