What this plan is for
An Asda weight loss plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Vegetarian High-Fibre Weekly Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 92g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — 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
1,799 kcal92g protein240g carbs55g fat36g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1790 kcal per person85g protein · 229g carbs per person
Breakfast560 kcal · 16g protein · 71g carbs · 7 min
Porridge with Walnuts and Cinnamon
Made with rolled oats, oat milk, walnuts. Ready in 7 min — 560 kcal, 16g protein, 71g carbs.
Recipe
Ingredients
- 80g rolled oats
- 275ml oat milk
- 20g walnuts
- ½ tsp cinnamon
- 1 tsp maple syrup
Allergens in this meal: Cereals containing gluten, Tree nuts. 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 walnuts, cinnamon and maple syrup.
Lunch471 kcal · 24g protein · 74g carbs · 12 min
Edamame and Soba Noodle Salad
Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 471 kcal, 24g protein, 74g carbs.
Recipe
Ingredients
- 80g soba noodles (dry weight)
- 90g edamame beans
- ½ cucumber
- 1 red pepper
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 1 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.
Dinner446 kcal · 29g protein · 53g carbs · 10 min
Poached Eggs and Baked Beans on Wholemeal Toast
Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 446 kcal, 29g protein, 53g carbs.
Recipe
Ingredients
- 2 eggs
- 175g reduced-sugar baked beans
- 2 slices of wholemeal bread
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and reduced-sugar baked beans.
Snack313 kcal · 16g protein · 31g carbs · 3 min
Reduced-Fat Cheddar on Oatcakes
Made with reduced-fat cheddar, oatcakes. Ready in 3 min — 313 kcal, 16g protein, 31g carbs.
Recipe
Ingredients
- 40g reduced-fat cheddar
- 4 oatcakes
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top oatcakes with reduced-fat cheddar and serve.
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.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
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 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| 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 Vegetarian High-Fibre Weekly Weight Loss Plan — 1,800 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
1790 kcal - 85g protein, 229g carbs, 61g fat, 40g fibre- Breakfast: Porridge with Walnuts and Cinnamon (560 kcal, 16g protein, 71g carbs, 21g fat, 12g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (471 kcal, 24g protein, 74g carbs, 12g fat, 12g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (446 kcal, 29g protein, 53g carbs, 12g fat, 12g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (313 kcal, 16g protein, 31g carbs, 16g fat, 4g fibre per person)
Tuesday
1800 kcal - 90g protein, 200g carbs, 69g fat, 31g fibre- Breakfast: Porridge with Walnuts and Cinnamon (446 kcal, 13g protein, 56g carbs, 17g fat, 10g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (368 kcal, 19g protein, 58g carbs, 9g fat, 9g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (775 kcal, 39g protein, 79g carbs, 34g fat, 11g fibre per person)
- Snack: Light Mozzarella and Tomato (211 kcal, 19g protein, 7g carbs, 9g fat, 1g fibre per person)
Wednesday
1794 kcal - 89g protein, 268g carbs, 41g fat, 42g fibre- Breakfast: Porridge with Walnuts and Cinnamon (488 kcal, 14g protein, 62g carbs, 18g fat, 11g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (493 kcal, 36g protein, 60g carbs, 14g fat, 7g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (689 kcal, 34g protein, 128g carbs, 4g fat, 18g fibre per person)
- Snack: Carrot Sticks with Hummus (124 kcal, 5g protein, 18g carbs, 5g fat, 6g fibre per person)
Thursday
1801 kcal - 92g protein, 236g carbs, 57g fat, 37g fibre- Breakfast: Porridge with Walnuts and Cinnamon (442 kcal, 13g protein, 56g carbs, 17g fat, 10g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (442 kcal, 32g protein, 54g carbs, 13g fat, 6g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (847 kcal, 35g protein, 122g carbs, 27g fat, 21g fibre per person)
- Snack: Skyr High-Protein Yogurt (70 kcal, 12g protein, 4g carbs, 0g fat, 0g fibre per person)
Friday
1808 kcal - 86g protein, 259g carbs, 47g fat, 35g fibre- Breakfast: Porridge with Walnuts and Cinnamon (555 kcal, 16g protein, 70g carbs, 21g fat, 12g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (467 kcal, 24g protein, 73g carbs, 12g fat, 12g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (632 kcal, 28g protein, 108g carbs, 8g fat, 10g fibre per person)
- Snack: Cottage Cheese with Cucumber (154 kcal, 18g protein, 8g carbs, 6g fat, 1g fibre per person)
Saturday
1800 kcal - 91g protein, 231g carbs, 61g fat, 27g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (551 kcal, 30g protein, 68g carbs, 18g fat, 5g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (471 kcal, 24g protein, 74g carbs, 12g fat, 12g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (676 kcal, 33g protein, 84g carbs, 22g fat, 8g fibre per person)
- Snack: Almond Butter with Celery Sticks (102 kcal, 4g protein, 5g carbs, 9g fat, 2g fibre per person)
Sunday
1799 kcal - 108g protein, 259g carbs, 46g fat, 40g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (552 kcal, 30g protein, 68g carbs, 18g fat, 5g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (574 kcal, 41g protein, 70g carbs, 17g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (548 kcal, 26g protein, 106g carbs, 8g fat, 23g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (125 kcal, 11g protein, 15g carbs, 3g fat, 4g fibre per person)
Weekly shopping list
Protein
- Eggs 9
- Firm tofu 625g
- Tinned chickpeas 575g
- Beef tomato 1
- Red lentils 100g
Carbs & Grains
- Rolled oats 340g
- Soba noodles 290g
- Wholemeal bread 2 slices
- Brown rice 370g
- Wholewheat noodles 210g
- Sourdough bread 4 slices
Vegetables
- Edamame beans 360g
- Cucumber 3 (750g required)
- Red pepper 4
- mixed veg 340g
- Broccoli 260g
- Tinned tomatoes 2 x 400g tins (696g required)
- Onion 3
- Carrot 3
- Baby spinach 120g
- Mushrooms 480g
- peas 95g
- Spring onion 2
- Celery 6 sticks
- Sweet potato 240g
- Spinach 100g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1251ml required)
- Tinned coconut milk light 1 x 400ml tin (297ml required)
- Light mozzarella 75g
- Skyr 120g
- Parmesan 19g
- Cottage cheese 140g
- Low-fat Greek yogurt 100g
Herbs & Spices
- Cinnamon 2 tsp
- Ginger 2.5 tbsp
- Basil, optional to taste
- Garlic 12 cloves
- Garam masala 1.75 tsp
- Parsley, optional to taste x2
- Cumin 1 tsp
- Paprika 1 tsp
- Dill 1 tsp
Condiments & Oils
- Soy sauce 10.75 tbsp
- Sesame oil 1.75 tbsp
- Curry paste 45g
- Hummus 50g
- Vegetable stock 2 cubes (makes 1L; 556ml required)
- Olive oil 2 tsp
- Almond butter 1 tbsp
Tins & Jars
- Reduced-sugar baked beans 190g
Extras
- Walnuts 85g
- Maple syrup 1.5 tbsp
- Reduced-fat cheddar 40g
- Oatcakes 4
- Balsamic glaze 0.75 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)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
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 92g 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 1,800 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 1,800 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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Asda.
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