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 Very Cheap Batch Cook Weight Loss Plan - 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 87g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £20–30/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalWeight Loss
Weekly cost£20–30 estimate
Daily average across the 7 days
1,496 kcal87g protein197g carbs38g fat32g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1494 kcal per person80g protein · 216g carbs per person
Breakfast484 kcal · 15g protein · 71g carbs · 5 min
Peanut Butter Overnight Oats
Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 484 kcal, 15g protein, 71g carbs.
Recipe
Ingredients
- 60g rolled oats
- 150ml oat milk
- ¾ tbsp peanut butter
- 1 banana
- ¾ tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, oat milk and chia seeds 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 peanut butter and banana. Loosen with a splash of oat milk if needed.
Lunch475 kcal · 25g protein · 60g carbs · 15 min
Mackerel and Brown Rice Salad
Made with tinned mackerel in brine, brown rice, cucumber. Ready in 15 min — 475 kcal, 25g protein, 60g carbs.
Recipe
Ingredients
- ¾ of a standard tin of mackerel, drained
- 60g brown rice (dry weight)
- ½ cucumber
- ½ red onion
- 2 tsp lemon dressing
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Drain mackerel.
- Slice or chop cucumber and red onion.
- Arrange mackerel, brown rice (dry weight) and cucumber in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner535 kcal · 40g protein · 85g carbs · 25 min
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 535 kcal, 40g protein, 85g carbs.
Recipe
Ingredients
- 150g Quorn mince
- 70g wholemeal pasta (dry weight)
- ¾ of a standard tin of tomatoes
- ¾ onion
- 3 garlic cloves
- ¾ tsp mixed herbs
Allergens in this meal: Cereals containing gluten. Check the label for: Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the quorn in a non-stick pan over medium heat until cooked through. Add tomatoes, onion and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in mixed herbs, and heat through before serving.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £20–30/week for 1 person from Asda. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
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Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 17 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 | £20–30/week estimate | Very cheap plans repeat staples and avoid niche products. |
| Prep style | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Peanut Butter Overnight Oats for quick breakfasts.
- Cook and portion five lunches of Mackerel and Brown Rice Salad.
- Batch cook Quorn Mince Bolognese with Wholemeal Pasta and Slow-Cooked Lamb and Red Lentil Stew as the main dinner bases, then alternate them Monday to Friday.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Asda Very Cheap Batch Cook 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
1494 kcal - 80g protein, 216g carbs, 34g fat, 37g fibre- Breakfast: Peanut Butter Overnight Oats (484 kcal, 15g protein, 71g carbs, 14g fat, 12g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (475 kcal, 25g protein, 60g carbs, 14g fat, 3g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (535 kcal, 40g protein, 85g carbs, 6g fat, 22g fibre per person)
Tuesday
1499 kcal - 86g protein, 181g carbs, 44g fat, 28g fibre- Breakfast: Peanut Butter Overnight Oats (442 kcal, 13g protein, 66g carbs, 13g fat, 11g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (407 kcal, 22g protein, 50g carbs, 12g fat, 2g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (650 kcal, 51g protein, 65g carbs, 19g fat, 15g fibre per person)
Wednesday
1494 kcal - 80g protein, 216g carbs, 34g fat, 37g fibre- Breakfast: Peanut Butter Overnight Oats (484 kcal, 15g protein, 71g carbs, 14g fat, 12g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (475 kcal, 25g protein, 60g carbs, 14g fat, 3g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (535 kcal, 40g protein, 85g carbs, 6g fat, 22g fibre per person)
Thursday
1499 kcal - 86g protein, 181g carbs, 44g fat, 28g fibre- Breakfast: Peanut Butter Overnight Oats (442 kcal, 13g protein, 66g carbs, 13g fat, 11g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (407 kcal, 22g protein, 50g carbs, 12g fat, 2g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (650 kcal, 51g protein, 65g carbs, 19g fat, 15g fibre per person)
Friday
1494 kcal - 80g protein, 216g carbs, 34g fat, 37g fibre- Breakfast: Peanut Butter Overnight Oats (484 kcal, 15g protein, 71g carbs, 14g fat, 12g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (475 kcal, 25g protein, 60g carbs, 14g fat, 3g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (535 kcal, 40g protein, 85g carbs, 6g fat, 22g fibre per person)
Saturday
1498 kcal - 114g protein, 194g carbs, 28g fat, 29g fibre- Breakfast: Oat Porridge with Berries (429 kcal, 13g protein, 68g carbs, 9g fat, 11g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (414 kcal, 42g protein, 44g carbs, 9g fat, 6g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (655 kcal, 59g protein, 82g carbs, 10g fat, 12g fibre per person)
Sunday
1495 kcal - 85g protein, 177g carbs, 47g fat, 28g fibre- Breakfast: Oat Porridge with Berries (440 kcal, 13g protein, 70g carbs, 9g fat, 12g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (422 kcal, 43g protein, 45g carbs, 9g fat, 6g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (633 kcal, 29g protein, 62g carbs, 29g fat, 10g fibre per person)
Weekly shopping list
Protein
- Tinned mackerel in brine 480g
- Quorn mince 480g
- Red lentils 150g
- Chicken breast 330g
- Tinned tuna in spring water 140g
Carbs & Grains
- Rolled oats 450g
- Brown rice 310g
- Wholemeal pasta 390g
Vegetables
- Cucumber 2 (600g required)
- Red onion 2
- Tinned tomatoes 5 x 400g tins (1698g required)
- Onion 4
- Sweet potato 370g
- Baby spinach 250g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1305ml required)
- Ricotta 95g
- Parmesan 14g
Fruit
- Banana 4
- mixed berries 150g
Herbs & Spices
- Garlic 14 cloves
- Mixed herbs 2.5 tsp
- Cinnamon 1.5 tsp
- Cumin 1.5 tsp
- Garlic powder 2 tsp
Condiments & Oils
- Peanut butter 65g
- Lemon dressing 60g
- Olive oil 1.5 tbsp
Extras
- Chia seeds 19g
- Lean lamb shoulder 290g
- Sweetcorn 95g
- Reduced-fat cheddar 30g
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.
- Large multipack meat and frozen ranges that suit bulk batch cooking.
- 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
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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)
💪 Increase protein
- Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this weight loss plan cost per week?
This plan is designed for Asda and typically costs £20–30 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 87g 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 how well they hold up over several days, not just for taste on day one.
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Asda — no specialist equipment or advanced technique is needed.
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