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 Quick Shop 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 67g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,500 kcal67g protein229g carbs35g fat40g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1498 kcal per person66g protein · 251g carbs per person
Breakfast564 kcal · 17g protein · 85g carbs · 7 min
Banana and Peanut Butter Porridge
Made with rolled oats, oat milk, banana. Ready in 7 min — 564 kcal, 17g protein, 85g carbs.
Recipe
Ingredients
- 80g rolled oats
- 250ml oat milk
- 1 banana
- ¾ tbsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with banana and peanut butter.
Lunch422 kcal · 22g protein · 66g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 422 kcal, 22g protein, 66g carbs.
Recipe
Ingredients
- 70g soba noodles (dry weight)
- 90g edamame beans
- ½ cucumber
- 1 red pepper
- ¾ tbsp soy sauce
- ¾ tsp sesame oil
- ¾ tsp ginger
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain and cool slightly.
- Slice or chop cucumber and red pepper.
- Arrange soba noodles (dry weight), edamame beans, cucumber and red pepper in a bowl and finish with soy sauce and sesame oil.
Dinner512 kcal · 27g protein · 100g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 512 kcal, 27g protein, 100g carbs.
Recipe
Ingredients
- ¾ of a standard tin of green lentils, drained
- 175g mushrooms
- ¾ onion
- 2 carrot
- 200g sweet potato mash
- 175ml vegetable stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan).
- Cook green lentils, mushrooms, onion and carrot in a pan over medium heat until softened and hot through.
- Add vegetable stock and simmer for 8-10 minutes, until the filling has thickened and is no longer loose.
- Season the filling, then tip it into an ovenproof dish and level the surface.
- Spread the sweet potato mash evenly over the top, right to the edges so the filling is sealed in, and rough up the surface with a fork.
- Bake for 20-25 minutes, until the topping is golden and the filling is bubbling at the edges. Rest for 5 minutes before serving.
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 49 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 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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 | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
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 macros and the weekly shopping list.
7-day meal plan
Monday
1498 kcal - 66g protein, 251g carbs, 29g fat, 48g fibre- Breakfast: Banana and Peanut Butter Porridge (564 kcal, 17g protein, 85g carbs, 16g fat, 13g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (422 kcal, 22g protein, 66g carbs, 11g fat, 10g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (512 kcal, 27g protein, 100g carbs, 2g fat, 25g fibre per person)
Tuesday
1503 kcal - 59g protein, 232g carbs, 39g fat, 45g fibre- Breakfast: Banana and Peanut Butter Porridge (473 kcal, 14g protein, 73g carbs, 13g fat, 11g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (241 kcal, 13g protein, 45g carbs, 1g fat, 14g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (789 kcal, 32g protein, 114g carbs, 25g fat, 20g fibre per person)
Wednesday
1501 kcal - 67g protein, 195g carbs, 52g fat, 28g fibre- Breakfast: Banana and Peanut Butter Porridge (484 kcal, 15g protein, 75g carbs, 13g fat, 11g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (484 kcal, 18g protein, 62g carbs, 20g fat, 11g fibre per person)
- Dinner: Tofu Pad Thai (533 kcal, 34g protein, 58g carbs, 19g fat, 6g fibre per person)
Thursday
1499 kcal - 62g protein, 255g carbs, 22g fat, 40g fibre- Breakfast: Banana and Peanut Butter Porridge (490 kcal, 15g protein, 75g carbs, 13g fat, 11g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (440 kcal, 19g protein, 81g carbs, 6g fat, 13g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (569 kcal, 28g protein, 99g carbs, 3g fat, 16g fibre per person)
Friday
1499 kcal - 66g protein, 195g carbs, 51g fat, 29g fibre- Breakfast: Banana and Peanut Butter Porridge (464 kcal, 14g protein, 72g carbs, 12g fat, 11g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (334 kcal, 17g protein, 52g carbs, 8g fat, 8g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (701 kcal, 35g protein, 71g carbs, 31g fat, 10g fibre per person)
Saturday
1499 kcal - 76g protein, 274g carbs, 9g fat, 55g fibre- Breakfast: Baked Beans on Wholemeal Toast (331 kcal, 17g protein, 57g carbs, 3g fat, 13g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (342 kcal, 19g protein, 64g carbs, 2g fat, 20g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (826 kcal, 40g protein, 153g carbs, 4g fat, 22g fibre per person)
Sunday
1502 kcal - 75g protein, 202g carbs, 45g fat, 33g fibre- Breakfast: Baked Beans on Wholemeal Toast (288 kcal, 15g protein, 50g carbs, 2g fat, 11g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (573 kcal, 21g protein, 70g carbs, 25g fat, 13g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (641 kcal, 39g protein, 82g carbs, 18g fat, 9g fibre per person)
Weekly shopping list
Protein
- Green lentils 170g
- Tinned chickpeas 490g
- Falafel 7
- Firm tofu 450g
- Red lentils 190g
Carbs & Grains
- Rolled oats 330g
- Soba noodles 130g
- Brown rice 330g
- Wholemeal 2 pittas
- Wholemeal 1 roll
- Rice noodles 60g
- Wholemeal bread 4 slices
Vegetables
- Edamame beans 160g
- Cucumber 1 (256g required)
- Red pepper 2
- Mushrooms 170g
- Onion 5
- Carrot 2
- Sweet potato mash 220g
- Tinned tomatoes 3 x 400g tins (1142g required)
- Baby spinach 180g
- Mixed leaves 65g
- Tomato 2
- Spring onion 4
- Butternut squash 290g
- mixed veg 140g
- Broccoli 170g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1090ml required)
- Coconut milk light 1 x 400ml tin (272ml required)
Fruit
- Banana 4
Herbs & Spices
- Ginger 2.5 tsp
- Garlic 10 cloves
- Basil, optional to taste x2
- Curry powder 1.5 tsp
- Garam masala 2 tsp
Condiments & Oils
- Peanut butter 60g
- Soy sauce 1.5 tbsp
- Sesame oil 1.5 tsp
- Vegetable stock 3 cubes (makes 1500ml; 1008ml required)
- Curry paste 45g
- Hummus 65g
- Tamari 1.5 tbsp
- Teriyaki sauce 35g
Tins & Jars
- Cannellini beans 340g
- Reduced-sugar baked beans 370g
Extras
- Beansprouts 75g
- Lime juice, optional to taste
- Peanuts 14g
- 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
- A ready-made protein shake covers a gap without adding a single extra step
- 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
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 67g 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 meals are filtered for near-zero active cooking time, not just for being quick recipes.
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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