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 Balanced Plate 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 77g 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
1,505 kcal77g protein238g carbs26g fat43g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1527 kcal per person87g protein · 238g carbs per person
Breakfast292 kcal · 15g protein · 50g carbs · 5 min
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 292 kcal, 15g protein, 50g carbs.
Recipe
Ingredients
- 175g reduced-sugar baked beans
- 2 slices of wholemeal bread
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bread.
- Heat reduced-sugar baked beans through in a pan or the microwave.
- Layer reduced-sugar baked beans evenly and season to taste.
Lunch524 kcal · 38g protein · 64g carbs · 15 min
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 524 kcal, 38g protein, 64g carbs.
Recipe
Ingredients
- 150g firm tofu
- 70g wholewheat noodles (dry weight)
- ¼ small head of broccoli (about 90g)
- 1¾ tbsp soy sauce
- 1 tsp ginger
- 2 garlic cloves
Allergens in this meal: Cereals containing gluten, Soybeans. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Heat a wok or large frying pan over high heat and stir-fry the tofu for 3-4 minutes, until browned and cooked through.
- Add small head of broccoli and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
- Stir in soy sauce, toss to coat and serve with the noodles.
Dinner711 kcal · 34g protein · 124g carbs · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 711 kcal, 34g protein, 124g carbs.
Recipe
Ingredients
- ½ medium butternut squash (about 350g)
- 90g red lentils
- 1 onion
- 2 garlic cloves
- 625ml vegetable stock
- 1 wholemeal roll
Allergens in this meal: Cereals containing gluten. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and medium butternut squash into even pieces.
- Heat a large pan over medium heat and soften onion, garlic and medium butternut squash for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
Weekly Shopping List
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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 46 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 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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 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 macros and the weekly shopping list.
7-day meal plan
Monday
1527 kcal - 87g protein, 238g carbs, 20g fat, 39g fibre- Breakfast: Baked Beans on Wholemeal Toast (292 kcal, 15g protein, 50g carbs, 2g fat, 12g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (524 kcal, 38g protein, 64g carbs, 15g fat, 7g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (711 kcal, 34g protein, 124g carbs, 3g fat, 20g fibre per person)
Tuesday
1501 kcal - 73g protein, 232g carbs, 31g fat, 46g fibre- Breakfast: Baked Beans on Wholemeal Toast (251 kcal, 13g protein, 43g carbs, 2g fat, 10g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (390 kcal, 24g protein, 65g carbs, 2g fat, 14g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (860 kcal, 36g protein, 124g carbs, 27g fat, 22g fibre per person)
Wednesday
1503 kcal - 71g protein, 209g carbs, 39g fat, 35g fibre- Breakfast: Baked Beans on Wholemeal Toast (254 kcal, 13g protein, 44g carbs, 2g fat, 10g fibre per person)
- Lunch: Black Bean Burrito Bowl (447 kcal, 18g protein, 84g carbs, 2g fat, 13g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (802 kcal, 40g protein, 81g carbs, 35g fat, 12g fibre per person)
Thursday
1501 kcal - 75g protein, 259g carbs, 24g fat, 54g fibre- Breakfast: Baked Beans on Wholemeal Toast (327 kcal, 17g protein, 56g carbs, 3g fat, 13g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (630 kcal, 32g protein, 98g carbs, 13g fat, 18g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (544 kcal, 26g protein, 105g carbs, 8g fat, 23g fibre per person)
Friday
1500 kcal - 90g protein, 243g carbs, 22g fat, 50g fibre- Breakfast: Baked Beans on Wholemeal Toast (330 kcal, 17g protein, 57g carbs, 3g fat, 13g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (577 kcal, 42g protein, 70g carbs, 17g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (593 kcal, 31g protein, 116g carbs, 2g fat, 29g fibre per person)
Saturday
1509 kcal - 80g protein, 219g carbs, 31g fat, 37g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (370 kcal, 11g protein, 55g carbs, 9g fat, 11g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (474 kcal, 29g protein, 79g carbs, 3g fat, 17g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (665 kcal, 40g protein, 85g carbs, 19g fat, 9g fibre per person)
Sunday
1497 kcal - 62g protein, 266g carbs, 14g fat, 43g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (343 kcal, 10g protein, 51g carbs, 8g fat, 11g fibre per person)
- Lunch: Black Bean Burrito Bowl (472 kcal, 19g protein, 89g carbs, 2g fat, 14g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (682 kcal, 33g protein, 126g carbs, 4g fat, 18g fibre per person)
Weekly shopping list
Protein
- Firm tofu 675g
- Red lentils 190g
- Green lentils 460g
- Tinned chickpeas 575g
- Black beans 320g
Carbs & Grains
- Wholemeal bread 9 slices
- Wholewheat noodles 150g
- Wholemeal 1 roll
- Brown rice 400g
- Rolled oats 110g
Vegetables
- Broccoli 360g
- Butternut squash 350g
- Onion 6
- Courgette 2
- Red pepper 2
- Baby spinach 170g
- Tinned tomatoes 2 x 400g tins (694g required)
- mixed veg 160g
- Sweet potato 430g
- Spinach 95g
- Mushrooms 200g
- Carrot 2
- Sweet potato mash 250g
- Spring onion 2
Dairy & Eggs
- Coconut milk light 1 x 400ml tin (304ml required)
- Oat milk 1 x 1L carton (339ml required)
Fruit
- mixed berries 140g
Herbs & Spices
- Ginger 2.75 tsp
- Garlic 8 cloves
- Cumin 1.25 tbsp
- Coriander, optional to taste x2
- Paprika 1 tsp
- Garam masala 1.75 tsp
Condiments & Oils
- Soy sauce 3.75 tbsp
- Vegetable stock 4 cubes (makes 2L; 1620ml required)
- Curry paste 50g
- Salsa 80g
- Tahini 19g
- Teriyaki sauce 35g
Tins & Jars
- Reduced-sugar baked beans 875g
Extras
- Sweetcorn 95g
- Lime juice, optional to taste x2
- Lemon juice, optional to taste
- Chia seeds 17g
- Maple syrup 1.75 tsp
- Sesame seeds 1 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.
- 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 77g 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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