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 Vegan Weight Loss Plan — 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 70g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Protein comes from whole foods — pulses, tofu, tempeh, nuts and seeds — 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
1,500 kcal70g protein222g carbs36g fat40g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1500 kcal per person75g protein · 214g carbs per person
Breakfast343 kcal · 10g protein · 51g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 343 kcal, 10g protein, 51g carbs.
Recipe
Ingredients
- 50g rolled oats
- 1¾ tsp chia seeds
- 175ml oat milk
- 70g frozen mixed berries
- ¾ tsp maple syrup
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, chia seeds and oat milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add frozen mixed berries and maple syrup. Loosen with a splash of oat milk if needed.
Lunch540 kcal · 28g protein · 84g carbs · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 540 kcal, 28g protein, 84g carbs.
Recipe
Ingredients
- 80g green lentils (dry weight)
- 1 medium sweet potato
- 2 generous handfuls baby spinach (about 50g)
- 1 tbsp tahini
- lemon juice, to taste
- ¾ tsp cumin
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned, then cool slightly.
- Simmer the green lentils (dry weight) in a pan with plenty of water for 15-20 minutes, until tender, then drain any excess liquid.
- Rinse and dry baby spinach.
- Arrange green lentils (dry weight), medium sweet potato, baby spinach, lemon juice, to taste and cumin in a bowl and finish with tahini.
Dinner617 kcal · 37g protein · 79g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 617 kcal, 37g protein, 79g carbs.
Recipe
Ingredients
- 175g firm tofu
- 70g brown rice (dry weight)
- ½ small head of broccoli (about 175g)
- 2 tbsp plus 1 tsp teriyaki sauce
- ¾ tsp sesame seeds
- 2 spring onions
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
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
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 35 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 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 Vegan 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 - 75g protein, 214g carbs, 37g fat, 35g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (343 kcal, 10g protein, 51g carbs, 8g fat, 11g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (540 kcal, 28g protein, 84g carbs, 11g fat, 16g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (617 kcal, 37g protein, 79g carbs, 18g fat, 8g fibre per person)
Tuesday
1500 kcal - 63g protein, 223g carbs, 40g fat, 42g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (281 kcal, 8g protein, 42g carbs, 7g fat, 9g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (443 kcal, 23g protein, 69g carbs, 9g fat, 13g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (776 kcal, 32g protein, 112g carbs, 24g fat, 20g fibre per person)
Wednesday
1499 kcal - 67g protein, 250g carbs, 29g fat, 51g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (379 kcal, 11g protein, 56g carbs, 9g fat, 12g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (601 kcal, 31g protein, 93g carbs, 12g fat, 17g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (519 kcal, 25g protein, 101g carbs, 8g fat, 22g fibre per person)
Thursday
1498 kcal - 77g protein, 201g carbs, 41g fat, 34g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (343 kcal, 10g protein, 51g carbs, 8g fat, 11g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (541 kcal, 28g protein, 84g carbs, 11g fat, 16g fibre per person)
- Dinner: Tofu Pad Thai (614 kcal, 39g protein, 66g carbs, 22g fat, 7g fibre per person)
Friday
1499 kcal - 70g protein, 192g carbs, 49g fat, 34g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (295 kcal, 9g protein, 44g carbs, 7g fat, 9g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (469 kcal, 24g protein, 73g carbs, 10g fat, 14g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (735 kcal, 37g protein, 75g carbs, 32g fat, 11g fibre per person)
Saturday
1501 kcal - 66g protein, 255g carbs, 22g fat, 50g fibre- Breakfast: Banana and Oat Smoothie (332 kcal, 9g protein, 56g carbs, 7g fat, 8g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (498 kcal, 25g protein, 77g carbs, 10g fat, 14g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (671 kcal, 32g protein, 122g carbs, 5g fat, 28g fibre per person)
Sunday
1500 kcal - 74g protein, 220g carbs, 37g fat, 32g fibre- Breakfast: Banana and Oat Smoothie (351 kcal, 10g protein, 59g carbs, 8g fat, 8g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (536 kcal, 27g protein, 83g carbs, 11g fat, 16g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (613 kcal, 37g protein, 78g carbs, 18g fat, 8g fibre per person)
Weekly shopping list
Protein
- Green lentils 550g
- Firm tofu 650g
- Tinned chickpeas 525g
Carbs & Grains
- Rolled oats 320g
- Brown rice 320g
- Rice noodles 65g
Vegetables
- Sweet potato 1.35kg
- Baby spinach 430g
- Broccoli 330g
- Spring onion 6
- Tinned tomatoes 2 x 400g tins (799g required)
- Onion 2
- Spinach 95g
- mixed veg 150g
- Red pepper 1
Dairy & Eggs
- Oat milk 2 x 1L cartons (1175ml required)
- Coconut milk light 1 x 400ml tin (276ml required)
Fruit
- mixed berries 320g
- Banana 2
Herbs & Spices
- Cumin 2.5 tbsp
- Paprika 1 tsp
- Chilli powder 0.75 tsp
Condiments & Oils
- Tahini 110g
- Teriyaki sauce 65g
- Curry paste 45g
- Tamari 1.75 tbsp
- Peanut butter 9g
Tins & Jars
- Mixed beans 310g
Extras
- Chia seeds 40g
- Maple syrup 1.5 tbsp
- Lemon juice, optional to taste x7
- Sesame seeds 1.75 tsp
- Beansprouts 85g
- Lime juice, optional to taste
- Peanuts 16g
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.
- 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
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
💪 Increase protein
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
- Keep tinned lentils, chickpeas and black beans in to bulk out a meal at low cost
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 70g 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Asda.
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