| Calories | ~1,500/day |
|---|---|
| Protein | ~111g/day |
| Weekly cost | £20–30 per week (Aldi or Lidl) |
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Eating well as a student does not require a big budget, a fancy kitchen, or hours of cooking every evening. This 7-day student meal plan is designed around the cheapest high-protein, filling foods available in UK supermarkets — chicken thighs, tinned tuna, eggs, lentils, oats, and frozen vegetables — and keeps the weekly shop to an estimated £20–30 for one person. Most meals take under 20 minutes to prepare and use a single pan or pot.
Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.
The biggest dietary challenges for students are cost, time, and limited cooking facilities. This plan addresses all three: it uses cheap cuts of protein (chicken thighs rather than breast, tinned pulses rather than fresh), relies heavily on batch cooking, and prioritises meals that reheat well. At 1,500 calories with 90–110 g of protein per day, it is nutritionally solid without being complicated. Everything on the shopping list is available at Aldi, Lidl, Tesco, or Asda.
Below is a sample week. Each day is planned to hit approximately 1,500 calories with a strong protein focus. Calorie and protein figures are estimates — weigh ingredients if you need precision. Use the free generator to get a freshly personalised version.
Rolled oats soaked overnight in skimmed milk, topped with frozen berries and a drizzle of honey.
Medium baked potato topped with tinned tuna mixed with sweetcorn and a teaspoon of light mayo.
Chicken breast grilled with courgette, peppers, and cherry tomatoes, served with a small portion of brown rice.
Low-fat Greek yogurt topped with fresh or frozen blueberries.
Two eggs scrambled with a handful of spinach, served on a slice of wholemeal toast.
Red lentil and carrot soup seasoned with cumin and coriander, served with a small wholemeal roll.
Salmon fillet baked with lemon and dill, served with steamed broccoli and boiled new potatoes.
One medium apple and 20 g of unsalted almonds.
Blended banana, 50 g oats, skimmed milk, and a teaspoon of peanut butter.
Chicken breast strips over romaine lettuce with a light Caesar dressing and Parmesan shavings. No croutons.
Lean turkey mince cooked with tinned tomatoes, kidney beans, and chilli spices. Served with brown rice.
100 g carrot sticks with 40 g reduced-fat hummus.
50 g oats cooked with skimmed milk, topped with 15 g crushed walnuts and a sprinkle of cinnamon.
King prawns tossed with mixed leaves, half an avocado, cucumber, and lemon dressing.
Marinated chicken tikka baked and served over blitzed cauliflower rice with a side of raita.
150 g cottage cheese with sliced cucumber and a grind of black pepper.
Two poached eggs and 50 g smoked salmon on a slice of wholemeal toast.
Diced chicken breast simmered with carrots, celery, and leek in a light chicken stock.
Cod fillet baked with herbs and lemon, served with oven-roasted sweet potato wedges and green beans.
High-protein low-fat yogurt pot (e.g. Arla Protein or Tesco High Protein Yogurt).
Two small wholemeal pancakes made with egg and oat flour, topped with berries and low-fat yogurt.
Sliced turkey breast, half an avocado, spinach, and tomato in a wholemeal tortilla wrap.
Lean sirloin steak grilled to your liking, with roasted courgette, peppers, and cherry tomatoes.
Two plain rice cakes spread with natural peanut butter.
One egg (grilled or poached), two lean bacon rashers (fat trimmed), grilled tomatoes, mushrooms, and one slice of wholemeal toast.
Sliced leftover steak over mixed leaves with cherry tomatoes and a balsamic dressing.
Roast chicken breast with parsnips, carrots, and a small portion of gravy. A proper Sunday roast, lighter style.
One scoop of unflavoured or vanilla protein powder mixed with water or skimmed milk.
Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.
Here is a sample shopping list to cover this 7-day plan. Estimated cost: £20–30 per week (Aldi or Lidl).
Keep meals organised with freezer-safe meal prep labels for dates, portions, calories, protein, and reheating notes.
View meal prep labels →Useful if you batch cook, freeze meals, or prep multiple portions.
Our AI generator creates a personalised Cheap Student meal plan tailored to your preferred UK supermarket, dietary requirements, and cooking time. Free, no sign-up needed.
Generate My Cheap Student Plan →Meal plans are for general information only. Calories and protein are estimates. For medical conditions, pregnancy, eating disorders, or clinical dietary needs, speak to a qualified healthcare professional.
Around £20–30 per week at Aldi or Lidl — significantly cheaper if you already have store-cupboard staples like oil, soy sauce, and dried herbs.
Most meals are hob-based — a single pan, pot, or microwave is enough. The grilled chicken meals can be pan-fried on the hob, and the roasted veg can be done in a toaster oven or microwave.
It provides adequate protein, complex carbohydrates, and a range of vegetables for general health. For medical dietary needs or specific nutritional concerns, consult your university health service or a registered dietitian.