Asda Vegetarian High-Fibre Weekly Weight Loss Plan — 1,800 kcal

Free printable vegetarian UK weight loss meal plan for Asda: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAsda
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forAnyone aiming for a sustainable calorie deficit
DietVegetarian

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forAnyone aiming for a sustainable calorie deficit
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
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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 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 calories, protein totals and the weekly shopping list.

Supermarket: AsdaCalories: ~1800 kcal/dayBudget: £30–40Diet: Vegetarian

7-day meal plan

Monday

1800 kcal - 104g protein
  • Breakfast: Tofu Scramble with Peppers (368 kcal, 28g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (570 kcal, 23g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (596 kcal, 23g protein)
  • Snack: Pea Protein Green Smoothie (266 kcal, 30g protein)

Tuesday

1800 kcal - 107g protein
  • Breakfast: Tofu Scramble with Peppers (373 kcal, 28g protein)
  • Lunch: Edamame and Soba Noodle Salad (540 kcal, 28g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (669 kcal, 33g protein)
  • Snack: Rice Cakes with Cottage Cheese (218 kcal, 18g protein)

Wednesday

1800 kcal - 100g protein
  • Breakfast: Tofu Scramble with Peppers (389 kcal, 30g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (484 kcal, 21g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (591 kcal, 30g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (336 kcal, 19g protein)

Thursday

1800 kcal - 105g protein
  • Breakfast: Tofu Scramble with Peppers (381 kcal, 29g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (526 kcal, 32g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (604 kcal, 37g protein)
  • Snack: Walnuts and Dried Blueberries (289 kcal, 7g protein)

Friday

1800 kcal - 149g protein
  • Breakfast: Tofu Scramble with Peppers (408 kcal, 31g protein)
  • Lunch: Miso Tofu and Edamame Bowl (591 kcal, 39g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (590 kcal, 51g protein)
  • Snack: Skyr High-Protein Yogurt (211 kcal, 28g protein)

Saturday

1800 kcal - 93g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (444 kcal, 13g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (547 kcal, 25g protein)
  • Dinner: Tofu Pad Thai (547 kcal, 30g protein)
  • Snack: Mini Protein Overnight Oats (262 kcal, 25g protein)

Sunday

1800 kcal - 73g protein
  • Breakfast: Banana and Date Smoothie Bowl with Seeds (512 kcal, 14g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (539 kcal, 24g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (565 kcal, 24g protein)
  • Snack: Tzatziki with Vegetable Dippers (184 kcal, 11g protein)

Weekly shopping list

Protein

  • Firm tofu 250g
  • Tinned chickpeas 250g
  • Green lentils 135g
  • Silken tofu 210g
  • Eggs 4
  • Green lentils 130g dry

Carbs & Grains

  • Brown rice 100g dry
  • Soba noodles 105g dry
  • Wholemeal pasta 115g dry
  • Rice cakes 4
  • Oatcakes 5
  • Wholemeal roll 1
  • Low-sugar granola 25g
  • Rice noodles 90g dry
  • Rolled oats 45g

Vegetables

  • Mixed peppers 125g
  • Baby spinach 125g
  • Tinned tomatoes 250g
  • Mushrooms 250g
  • Frozen peas 125g
  • Onion 1
  • Pea protein powder 40g
  • Spinach 40g
  • Edamame beans 130g
  • Cucumber 3/4
  • Red pepper 1
  • Courgette 1
  • Cherry tomatoes 11
  • Spring onion 3
  • Peanuts 25g
  • Sweet potato 260g
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 3

Dairy & Eggs

  • Oat milk 320ml
  • Ricotta 130g
  • Cottage cheese 130g
  • Tinned coconut milk light 260ml
  • Skyr 210g
  • Halloumi 115g
  • Semi-skimmed milk 115ml
  • Low-fat Greek yogurt 130g

Extras & Condiments

  • Turmeric 0.75 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.25 tsp
  • Curry powder 2.5 tsp
  • Vegetable stock 750ml
  • Parmesan 25g
  • Garlic 3 cloves
  • Banana 3/4
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Reduced-fat cheddar 55g
  • Roasted mixed veg 195g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Mixed frozen veg 260g
  • Curry paste 40g
  • Walnuts 35g
  • Dried blueberries 25g
  • Miso paste 1.5 tbsp
  • Reduced-fat feta 85g
  • Mixed herbs 1.5 tsp
  • Banana 2
  • Medjool dates 2
  • Hemp seeds 1.25 tbsp
  • Mixed leaves 70g
  • Balsamic glaze 1.25 tsp
  • Beansprouts 115g
  • Tamari 2.25 tbsp
  • Lime juice
  • Banana half
  • Frozen mixed veg 260g
  • Garlic clove 3/4
  • Dill 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal104g protein
Breakfast368 kcal · 28g protein · 12 min

Tofu Scramble with Peppers

Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 368 kcal, 28g protein.

Recipe
  1. Prepare the ingredients: Firm tofu 250g, Mixed peppers 125g, Turmeric 0.75 tsp, Cumin 0.75 tsp, Olive oil 1.25 tsp.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Lunch570 kcal · 23g protein · 20 min

Chickpea and Spinach Curry with Rice

Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 570 kcal, 23g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Tinned chickpeas 250g, Baby spinach 125g, Tinned tomatoes 250g, Brown rice 100g dry, Curry powder 2.5 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner596 kcal · 23g protein · 35 min

Mushroom and Pea Brown Rice Risotto

Made with brown rice, mushrooms, frozen peas. Ready in 35 min — 596 kcal, 23g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Brown rice 125g dry, Mushrooms 250g, Frozen peas 125g, Onion 1, Vegetable stock 750ml, Parmesan 25g, Garlic 3 cloves.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack266 kcal · 30g protein · 5 min

Pea Protein Green Smoothie

Made with pea protein powder, oat milk, spinach. Ready in 5 min — 266 kcal, 30g protein.

Recipe
  1. Add Pea protein powder 40g, Oat milk 320ml, Spinach 40g, Banana 3/4 to a blender.
  2. Blend until smooth, adding a splash more milk or water if needed.
  3. Pour into a glass or shaker and serve cold.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Asda.

Protein

  • Firm tofu 250g
  • Tinned chickpeas 250g
  • Green lentils 135g
  • Silken tofu 210g
  • Eggs 4
  • Green lentils 130g dry

Carbs & Grains

  • Brown rice 100g dry
  • Soba noodles 105g dry
  • Wholemeal pasta 115g dry
  • Rice cakes 4
  • Oatcakes 5
  • Wholemeal roll 1
  • Low-sugar granola 25g
  • Rice noodles 90g dry
  • Rolled oats 45g

Vegetables

  • Mixed peppers 125g
  • Baby spinach 125g
  • Tinned tomatoes 250g
  • Mushrooms 250g
  • Frozen peas 125g
  • Onion 1
  • Pea protein powder 40g
  • Spinach 40g
  • Edamame beans 130g
  • Cucumber 3/4
  • Red pepper 1
  • Courgette 1
  • Cherry tomatoes 11
  • Spring onion 3
  • Peanuts 25g
  • Sweet potato 260g
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 3

Dairy & Eggs

  • Oat milk 320ml
  • Ricotta 130g
  • Cottage cheese 130g
  • Tinned coconut milk light 260ml
  • Skyr 210g
  • Halloumi 115g
  • Semi-skimmed milk 115ml
  • Low-fat Greek yogurt 130g

Extras & Condiments

  • Turmeric 0.75 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.25 tsp
  • Curry powder 2.5 tsp
  • Vegetable stock 750ml
  • Parmesan 25g
  • Garlic 3 cloves
  • Banana 3/4
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Reduced-fat cheddar 55g
  • Roasted mixed veg 195g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Mixed frozen veg 260g
  • Curry paste 40g
  • Walnuts 35g
  • Dried blueberries 25g
  • Miso paste 1.5 tbsp
  • Reduced-fat feta 85g
  • Mixed herbs 1.5 tsp
  • Banana 2
  • Medjool dates 2
  • Hemp seeds 1.25 tbsp
  • Mixed leaves 70g
  • Balsamic glaze 1.25 tsp
  • Beansprouts 115g
  • Tamari 2.25 tbsp
  • Lime juice
  • Banana half
  • Frozen mixed veg 260g
  • Garlic clove 3/4
  • Dill 1.25 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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 vegetarian eaters?

Yes. Every meal in this plan is vegetarian, using ingredients readily available from Asda.

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