Asda Quick Prep Weight Loss Plan — 1,500 kcal
Free 7-day weight loss meal plan for Asda. Targets ~1500 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
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 420 kcal, 20g protein.
Lean Beef and Roasted Sweet Potato Salad
Made with lean beef strips, sweet potato, mixed leaves. Ready in 25 min — 500 kcal, 40g protein.
Baked Cod and Chickpea Stew
Made with cod fillet, tinned chickpeas, tinned tomatoes. Ready in 25 min — 490 kcal, 46g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Eggs 2
- Lean beef strips 160g
- Cod fillet 200g
- Tinned chickpeas 200g
- Quorn mince 200g
- Green lentils 100g cooked
- Chicken thighs 220g
- Smoked salmon 80g
- Firm tofu 200g
Carbs & Grains
- Wholemeal flour 80g
- Brown rice 80g dry
Vegetables
- Sweet potato 200g
- Red onion half
- Onion 1
- Romaine lettuce leaves 4
- Spring onion 2
- Spinach 100g
- Baby spinach 100g
- Courgette 1
- Cherry tomatoes 10
- Cucumber 60g
- Edamame beans 80g
- Mushrooms 200g
- Frozen peas 100g
Dairy & Eggs
- Semi-skimmed milk 150ml
- Low-fat yogurt 100g
- Halloumi 80g
- Light cream cheese 40g
Extras & Condiments
- Blueberries 50g
- Mixed leaves 80g
- Balsamic dressing 15g
- Garlic 3 cloves
- Paprika 1 tsp
- Parsley fresh
- Soy sauce 1 tbsp
- Ginger 1 tsp
- Cumin 1 tsp
- Curry powder 2 tsp
- Olive oil 1 tbsp
- Lemon juice 1 tbsp
- Pomegranate seeds 30g
- Ras el hanout 2 tsp
- Sesame oil 1 tsp
- Vegetable stock 600ml
- Parmesan 20g
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.
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.