Monday
1500 kcal - 65g protein- Breakfast: Peanut Butter Overnight Oats (496 kcal, 21g protein)
- Lunch: Black Bean Burrito Bowl (508 kcal, 23g protein)
- Dinner: Chickpea and Spinach Coconut Curry (496 kcal, 21g protein)
Asda Vegan Balanced Plate Weekly Weight Loss Plan — 1,500 kcal
Free printable vegan 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
DietVegan
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
DietVegan
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 Vegan Balanced Plate 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 - 65g protein- Breakfast: Peanut Butter Overnight Oats (520 kcal, 22g protein)
- Lunch: Lentil and Roasted Vegetable Soup (436 kcal, 19g protein)
- Dinner: Red Lentil Dahl with Brown Rice (544 kcal, 24g protein)
Wednesday
1500 kcal - 75g protein- Breakfast: Peanut Butter Overnight Oats (504 kcal, 21g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (480 kcal, 28g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (516 kcal, 26g protein)
Thursday
1500 kcal - 65g protein- Breakfast: Peanut Butter Overnight Oats (489 kcal, 20g protein)
- Lunch: Chickpea and Spinach Curry with Rice (511 kcal, 20g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (500 kcal, 25g protein)
Friday
1500 kcal - 72g protein- Breakfast: Peanut Butter Overnight Oats (500 kcal, 21g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (465 kcal, 21g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (535 kcal, 30g protein)
Saturday
1500 kcal - 66g protein- Breakfast: Banana and Oat Smoothie (411 kcal, 13g protein)
- Lunch: Baked Tofu and Tahini Buddha Bowl (531 kcal, 32g protein)
- Dinner: Chickpea and Sweet Potato Stew (558 kcal, 21g protein)
Sunday
1500 kcal - 66g protein- Breakfast: Banana and Oat Smoothie (381 kcal, 12g protein)
- Lunch: Baked Falafel and Salad Pitta (553 kcal, 20g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (566 kcal, 34g protein)
Weekly shopping list
Protein
- Black beans tinned 230g
- Tinned chickpeas 460g
- Green lentils 120g
- Red lentils 145g
- Firm tofu 210g
- Green lentils tinned 235g
Carbs & Grains
- Rolled oats 90g
- Brown rice 90g dry
- Wholewheat noodles 95g dry
- Wholemeal roll 1
- Wholemeal pitta 1
Vegetables
- Sweetcorn 70g
- Baby spinach 175g
- Tinned tomatoes 230g
- Onion 1
- Courgette 1
- Red pepper 1
- Broccoli 115g
- Mushrooms 235g
- Carrot 2
- Sweet potato mash 290g
- Celery 2 stalks
- Spring onion 2
- Sweet potato 330g
- Spinach 135g
- Tomato 1
- Cucumber 5 slices
Dairy & Eggs
- Oat milk 230ml
- Peanut butter 1.25 tbsp
- Coconut milk light 230ml
- Tinned coconut milk light 245ml
Extras & Condiments
- Banana 1
- Chia seeds 1.25 tsp
- Salsa 60g
- Coriander fresh
- Lime juice
- Curry paste 35g
- Vegetable stock 600ml
- Cumin 1.25 tsp
- Garlic 4 cloves
- Ginger 1.25 tsp
- Garam masala 2.5 tsp
- Soy sauce 2.25 tbsp
- Curry powder 2.25 tsp
- Mixed beans tinned 450g
- Chilli powder 1.25 tsp
- Teriyaki sauce 45g
- Sesame seeds 1.25 tsp
- Roasted mixed veg 200g
- Tahini 25g
- Lemon juice
- Paprika 1.25 tsp
- Falafel 5 baked
- Hummus 50g
- Mixed leaves 50g
- Mixed frozen veg 245g
Your 7-Day Meal Plan
Monday
1500 kcal65g protein
Breakfast496 kcal · 21g protein · 5 min
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 496 kcal, 21g protein.
Recipe
- Add Rolled oats 90g, Oat milk 230ml, Peanut butter 1.25 tbsp, Banana 1, Chia seeds 1.25 tsp to a lidded container.
- Stir well, cover, and chill for at least 4 hours or overnight.
- Stir again before eating and add a splash of milk if it is too thick.
Lunch508 kcal · 23g protein · 15 min
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 508 kcal, 23g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Black beans tinned 230g, Brown rice 90g dry, Sweetcorn 70g, Salsa 60g, Coriander fresh, Lime juice.
- 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.
Dinner496 kcal · 21g protein · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 496 kcal, 21g protein.
Recipe
- Prep the listed ingredients: Tinned chickpeas 460g, Baby spinach 175g, Coconut milk light 230ml, Tinned tomatoes 230g, Onion 1, Curry paste 35g, Brown rice 90g dry.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Black beans tinned 230g
- Tinned chickpeas 460g
- Green lentils 120g
- Red lentils 145g
- Firm tofu 210g
- Green lentils tinned 235g
Carbs & Grains
- Rolled oats 90g
- Brown rice 90g dry
- Wholewheat noodles 95g dry
- Wholemeal roll 1
- Wholemeal pitta 1
Vegetables
- Sweetcorn 70g
- Baby spinach 175g
- Tinned tomatoes 230g
- Onion 1
- Courgette 1
- Red pepper 1
- Broccoli 115g
- Mushrooms 235g
- Carrot 2
- Sweet potato mash 290g
- Celery 2 stalks
- Spring onion 2
- Sweet potato 330g
- Spinach 135g
- Tomato 1
- Cucumber 5 slices
Dairy & Eggs
- Oat milk 230ml
- Peanut butter 1.25 tbsp
- Coconut milk light 230ml
- Tinned coconut milk light 245ml
Extras & Condiments
- Banana 1
- Chia seeds 1.25 tsp
- Salsa 60g
- Coriander fresh
- Lime juice
- Curry paste 35g
- Vegetable stock 600ml
- Cumin 1.25 tsp
- Garlic 4 cloves
- Ginger 1.25 tsp
- Garam masala 2.5 tsp
- Soy sauce 2.25 tbsp
- Curry powder 2.25 tsp
- Mixed beans tinned 450g
- Chilli powder 1.25 tsp
- Teriyaki sauce 45g
- Sesame seeds 1.25 tsp
- Roasted mixed veg 200g
- Tahini 25g
- Lemon juice
- Paprika 1.25 tsp
- Falafel 5 baked
- Hummus 50g
- Mixed leaves 50g
- Mixed frozen veg 245g
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)
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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Asda.
Feedback
Seen something off with this plan? Send a quick note and we will review it.