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
Tinned & Frozen Weekly Cheap Student Plan — 1,500 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: Any UK supermarketCalories: ~1500 kcal/dayBudget: £20–30Diet: All diets
7-day meal plan
Monday
1500 kcal - 105g protein
Breakfast: Avocado and Eggs on Wholemeal Toast (430 kcal, 21g protein)
Lunch: Mackerel and Brown Rice Salad (478 kcal, 34g protein)
Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (592 kcal, 50g protein)
Tuesday
1500 kcal - 103g protein
Breakfast: Avocado and Eggs on Wholemeal Toast (519 kcal, 25g protein)
Lunch: Chickpea and Tuna Salad (450 kcal, 39g protein)
Dinner: Quorn Mince Bolognese with Wholemeal Pasta (531 kcal, 39g protein)
Wednesday
1500 kcal - 107g protein
Breakfast: Avocado and Eggs on Wholemeal Toast (462 kcal, 23g protein)
Lunch: Smoked Salmon and Quinoa Salad (493 kcal, 37g protein)
Dinner: Chicken Tagine with Wholemeal Couscous (545 kcal, 47g protein)
Thursday
1500 kcal - 82g protein
Breakfast: Avocado and Eggs on Wholemeal Toast (496 kcal, 24g protein)
Lunch: Turkey and Avocado Wholemeal Wrap (485 kcal, 38g protein)
Dinner: Mushroom and Pea Brown Rice Risotto (519 kcal, 20g protein)
Friday
1500 kcal - 99g protein
Breakfast: Avocado and Eggs on Wholemeal Toast (486 kcal, 24g protein)
Made with avocado half, eggs, wholemeal bread. Ready in 10 min — 430 kcal, 21g protein.
Recipe
Toast or warm the bread, bagel, wrap, or pitta if preferred.
Prepare the filling ingredients: Avocado half, Eggs 2, Wholemeal bread 2 slices, Lemon juice 1 tsp, Chilli flakes pinch.
Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch478 kcal · 34g protein · 15 min
Mackerel and Brown Rice Salad
Made with tinned mackerel in brine, brown rice, cucumber half. Ready in 15 min — 478 kcal, 34g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Tinned mackerel in brine 120g, Brown rice 75g dry, Cucumber half, Red onion half, Lemon dressing 15g.
Cook or warm any protein or grains listed, then let them cool slightly.
Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner592 kcal · 50g protein · 20 min
Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg
Made with lean sirloin steak, brown rice, courgette. Ready in 20 min — 592 kcal, 50g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
Meanwhile, prepare the remaining ingredients: Lean sirloin steak 210g, Brown rice 85g dry, Courgette 1, Red pepper 1, Olive oil 1 tbsp.
Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Any UK supermarket.
Protein
Eggs 2
Tinned mackerel in brine 120g
Tinned tuna in spring water 165g
Tinned chickpeas 175g
Quorn mince 230g
Smoked salmon 100g
Chicken thighs 220g
Turkey breast slices 110g
Pork tenderloin 195g
Firm tofu 215g
King prawns 190g
Mackerel fillet 190g
Chicken breast 180g
Salmon fillet 180g
Carbs & Grains
Wholemeal bread 2 slices
Brown rice 75g dry
Wholemeal pasta 105g dry
Wholemeal tortilla 1
Rolled oats 95g
New potatoes 270g
Vegetables
Avocado half
Cucumber half
Red onion half
Courgette 1
Red pepper 1
Tinned tomatoes 460g
Onion 1
Baby spinach 35g
Mushrooms 220g
Frozen peas 110g
Parsnip 110g
Carrot 110g
Sweet potato 110g
Spring onion 3
Broccoli 200g
Dairy & Eggs
Tinned coconut milk light 215ml
Oat milk 320ml
Peanut butter 1 tbsp
Extras & Condiments
Lemon juice 1 tsp
Chilli flakes pinch
Lemon dressing 15g
Lean sirloin steak 210g
Olive oil 1 tbsp
Garlic 3 cloves
Mixed herbs 1.25 tsp
Quinoa 80g dry
Dill 1 tsp
Mixed leaves 60g
Wholemeal couscous 80g dry
Ras el hanout 2 tsp
Lemon 1
Mustard 1 tsp
Vegetable stock 650ml
Parmesan 20g
Mixed frozen veg 215g
Curry paste 30g
Banana 1
Mustard dressing 20g
Watercress 45g
Soy sauce 1 tbsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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)
🥦 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 cheap student plan cost per week?
This plan is designed for any UK supermarket and typically costs £20–30 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 cheap student 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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
