Monday
1500 kcal - 69g protein- Breakfast: Porridge with Walnuts and Cinnamon (464 kcal, 17g protein)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (488 kcal, 21g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (548 kcal, 31g protein)
Asda Vegan Quick Shop 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 difficultyLow (10–20 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 styleLow (10–20 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 Quick Shop 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 - 64g protein- Breakfast: Porridge with Walnuts and Cinnamon (476 kcal, 17g protein)
- Lunch: Edamame and Soba Noodle Salad (512 kcal, 27g protein)
- Dinner: Chickpea and Sweet Potato Stew (512 kcal, 20g protein)
Wednesday
1500 kcal - 75g protein- Breakfast: Porridge with Walnuts and Cinnamon (500 kcal, 18g protein)
- Lunch: Cannellini Bean and Tomato Soup (410 kcal, 21g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (590 kcal, 36g protein)
Thursday
1500 kcal - 71g protein- Breakfast: Porridge with Walnuts and Cinnamon (492 kcal, 18g protein)
- Lunch: Miso Tofu and Edamame Bowl (529 kcal, 35g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (479 kcal, 18g protein)
Friday
1500 kcal - 65g protein- Breakfast: Porridge with Walnuts and Cinnamon (468 kcal, 17g protein)
- Lunch: Hummus and Roasted Vegetable Pitta (456 kcal, 17g protein)
- Dinner: Tofu Pad Thai (576 kcal, 31g protein)
Saturday
1500 kcal - 61g protein- Breakfast: Banana and Peanut Butter Porridge (511 kcal, 18g protein)
- Lunch: Black Bean Burrito Bowl (500 kcal, 23g protein)
- Dinner: Chickpea and Spinach Coconut Curry (489 kcal, 20g protein)
Sunday
1500 kcal - 62g protein- Breakfast: Banana and Peanut Butter Porridge (536 kcal, 19g protein)
- Lunch: Lentil and Roasted Vegetable Soup (428 kcal, 19g protein)
- Dinner: Red Lentil Dahl with Brown Rice (536 kcal, 24g protein)
Weekly shopping list
Protein
- Green lentils 120g dry
- Firm tofu 240g
- Tinned chickpeas 245g
- Silken tofu 190g
- Red lentils 125g
- Black beans tinned 225g
- Green lentils 120g
Carbs & Grains
- Rolled oats 95g
- Brown rice 105g dry
- Soba noodles 100g dry
- Wholemeal roll 1
- Wholemeal pitta 1
- Rice noodles 95g dry
Vegetables
- Sweet potato 240g
- Baby spinach 70g
- Broccoli 240g
- Spring onion 2
- Edamame beans 120g
- Cucumber half
- Red pepper 1
- Tinned tomatoes 490g
- Spinach 120g
- Onion 1
- Courgette 1 roasted
- Red pepper 1 roasted
- Peanuts 25g
- Sweetcorn 70g
- Courgette 1
Dairy & Eggs
- Oat milk 360ml
- Tinned coconut milk light 260ml
- Butternut squash 500g
- Peanut butter 1.25 tbsp
- Coconut milk light 225ml
Extras & Condiments
- Walnuts 25g
- Cinnamon 0.5 tsp
- Maple syrup 1.25 tsp
- Tahini 25g
- Lemon juice
- Cumin 1.25 tsp
- Teriyaki sauce 50g
- Sesame seeds 1.25 tsp
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Ginger 1.25 tsp
- Paprika 1.25 tsp
- Cannellini beans tinned 260g
- Garlic 4 cloves
- Vegetable stock 260ml
- Basil
- Mixed frozen veg 260g
- Curry paste 40g
- Miso paste 1.25 tbsp
- Hummus 95g
- Beansprouts 120g
- Tamari 2.5 tbsp
- Lime juice
- Banana 1
- Salsa 55g
- Coriander fresh
- Garam masala 2.5 tsp
Your 7-Day Meal Plan
Monday
1500 kcal69g protein
Breakfast464 kcal · 17g protein · 7 min
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 464 kcal, 17g protein.
Recipe
- Lay out the ingredients: Rolled oats 95g, Oat milk 360ml, Walnuts 25g, Cinnamon 0.5 tsp, Maple syrup 1.25 tsp.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch488 kcal · 21g protein · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 488 kcal, 21g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Green lentils 120g dry, Sweet potato 240g, Baby spinach 70g, Tahini 25g, Lemon juice, Cumin 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.
Dinner548 kcal · 31g protein · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 548 kcal, 31g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 240g, Brown rice 105g dry, Broccoli 240g, Teriyaki sauce 50g, Sesame seeds 1.25 tsp, Spring onion 2.
- 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
- Green lentils 120g dry
- Firm tofu 240g
- Tinned chickpeas 245g
- Silken tofu 190g
- Red lentils 125g
- Black beans tinned 225g
- Green lentils 120g
Carbs & Grains
- Rolled oats 95g
- Brown rice 105g dry
- Soba noodles 100g dry
- Wholemeal roll 1
- Wholemeal pitta 1
- Rice noodles 95g dry
Vegetables
- Sweet potato 240g
- Baby spinach 70g
- Broccoli 240g
- Spring onion 2
- Edamame beans 120g
- Cucumber half
- Red pepper 1
- Tinned tomatoes 490g
- Spinach 120g
- Onion 1
- Courgette 1 roasted
- Red pepper 1 roasted
- Peanuts 25g
- Sweetcorn 70g
- Courgette 1
Dairy & Eggs
- Oat milk 360ml
- Tinned coconut milk light 260ml
- Butternut squash 500g
- Peanut butter 1.25 tbsp
- Coconut milk light 225ml
Extras & Condiments
- Walnuts 25g
- Cinnamon 0.5 tsp
- Maple syrup 1.25 tsp
- Tahini 25g
- Lemon juice
- Cumin 1.25 tsp
- Teriyaki sauce 50g
- Sesame seeds 1.25 tsp
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Ginger 1.25 tsp
- Paprika 1.25 tsp
- Cannellini beans tinned 260g
- Garlic 4 cloves
- Vegetable stock 260ml
- Basil
- Mixed frozen veg 260g
- Curry paste 40g
- Miso paste 1.25 tbsp
- Hummus 95g
- Beansprouts 120g
- Tamari 2.5 tbsp
- Lime juice
- Banana 1
- Salsa 55g
- Coriander fresh
- Garam masala 2.5 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)
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.