What this plan is for
A Generic UK supermarket cheap student plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Freezer-Friendly Cheap Student Plan — 1,800 kcal
Students on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 129g of protein, built from ingredients stocked at any major UK supermarket for roughly £20–30/week. Meals are built around ingredients that freeze well — frozen fish, frozen vegetables, freezer-friendly bases — so a weekly shop keeps for longer and less goes to waste.
Your week at a glance
1 personPlan summary
SupermarketGeneric UK supermarket
GoalCheap Student
Weekly cost£20–30 estimate
Daily average across the 7 days
1,803 kcal129g protein207g carbs53g fat34g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1797 kcal per person171g protein · 146g carbs per person
Breakfast209 kcal · 21g protein · 24g carbs · 3 min
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey. Ready in 3 min — 209 kcal, 21g protein, 24g carbs.
Recipe
Ingredients
- 200g low-fat Greek yogurt
- 100g frozen mixed berries
- 1 tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt in a bowl.
- Top with frozen mixed berries and honey.
- Eat straight away, or cover and chill for later the same day.
Lunch465 kcal · 51g protein · 37g carbs · 15 min
Tuna Niçoise Salad
Made with tinned tuna in spring water, new potatoes, eggs. Ready in 15 min — 465 kcal, 51g protein, 37g carbs.
Recipe
Ingredients
- 1 standard tin of tuna, drained
- 150g new potatoes
- 1 egg
- 80g green beans
- 8 cherry tomatoes
- 10 olives
Allergens in this meal: Eggs, Fish. Check the label for: Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Boil the new potatoes in lightly salted water until tender, then drain and cool slightly.
- Boil the egg for 8-9 minutes, adding the green beans for the final 4 minutes. Cool under cold water, then peel and halve the egg.
- Drain the tuna; halve the cherry tomatoes; drain the olives if needed.
- Arrange everything in a bowl, season with black pepper and serve.
Dinner841 kcal · 74g protein · 76g carbs · 35 min
Chicken, Broccoli and Wholemeal Pasta Bake
Made with chicken breast, wholemeal pasta, broccoli. Ready in 35 min — 841 kcal, 74g protein, 76g carbs.
Recipe
Ingredients
- 200g chicken breast
- 90g wholemeal pasta (dry weight)
- ¾ small head of broccoli (about 200g)
- 80g reduced-fat crème fraîche
- 30g reduced-fat cheddar
- 2 garlic cloves
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Eggs. 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 chicken breast in a non-stick pan over medium heat until cooked through. Add small head of broccoli and garlic and cook until tender.
- Fold the cooked pasta through the pan with reduced-fat crème fraîche, then tip everything into an ovenproof dish. Scatter reduced-fat cheddar evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Snack282 kcal · 25g protein · 9g carbs · 5 min
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves, optional to taste (excluded from nutrition estimate). Ready in 5 min — 282 kcal, 25g protein, 9g carbs.
Recipe
Ingredients
- 100g light mozzarella
- 1 beef tomato
- basil leaves, to taste
- 1 tsp balsamic glaze
Allergens in this meal: Milk, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion light mozzarella, beef tomato and basil leaves, to taste as needed.
- Combine light mozzarella, beef tomato and basil leaves, to taste in a bowl or lidded container, adding balsamic glaze just before eating.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £20–30/week for 1 person from Generic UK supermarket. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 74 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Plan Details And Assumptions
Generic UK Supermarket Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Use common UK staples first: oats, rice, potatoes, pasta, eggs, tins, frozen vegetables, yogurt and lean protein.
- Keep branded products optional so the plan still works at Tesco, Aldi, Lidl, Asda, Sainsbury's, Morrisons, Iceland, Waitrose, Ocado, M&S or Co-op.
- Check cupboard items before shopping because sauces, oil, spices, oats and rice are often already at home.
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 | Generic UK supermarket | Generic UK pages use widely available supermarket ingredients and average-price assumptions. |
| Budget | £20–30/week estimate | Very cheap plans repeat staples and avoid niche products. |
| Prep style | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Freezer-Friendly Cheap Student 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
1797 kcal - 171g protein, 146g carbs, 56g fat, 22g fibre- Breakfast: Greek Yogurt with Mixed Berries (209 kcal, 21g protein, 24g carbs, 4g fat, 2g fibre per person)
- Lunch: Tuna Niçoise Salad (465 kcal, 51g protein, 37g carbs, 14g fat, 7g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (841 kcal, 74g protein, 76g carbs, 26g fat, 12g fibre per person)
- Snack: Light Mozzarella and Tomato (282 kcal, 25g protein, 9g carbs, 12g fat, 1g fibre per person)
Tuesday
1802 kcal - 118g protein, 214g carbs, 52g fat, 30g fibre- Breakfast: Greek Yogurt with Mixed Berries (189 kcal, 19g protein, 21g carbs, 4g fat, 2g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (533 kcal, 29g protein, 66g carbs, 16g fat, 4g fibre per person)
- Dinner: Slow-Cooked Lamb and Red Lentil Stew (829 kcal, 64g protein, 84g carbs, 24g fat, 20g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (251 kcal, 6g protein, 43g carbs, 8g fat, 4g fibre per person)
Wednesday
1801 kcal - 94g protein, 282g carbs, 39g fat, 52g fibre- Breakfast: Greek Yogurt with Mixed Berries (228 kcal, 22g protein, 26g carbs, 5g fat, 3g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (551 kcal, 34g protein, 91g carbs, 4g fat, 19g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (619 kcal, 29g protein, 120g carbs, 9g fat, 26g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (403 kcal, 9g protein, 45g carbs, 21g fat, 4g fibre per person)
Thursday
1803 kcal - 152g protein, 213g carbs, 39g fat, 46g fibre- Breakfast: Greek Yogurt with Mixed Berries (208 kcal, 20g protein, 24g carbs, 4g fat, 2g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (524 kcal, 38g protein, 59g carbs, 13g fat, 9g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (781 kcal, 78g protein, 93g carbs, 12g fat, 24g fibre per person)
- Snack: Roasted Spiced Chickpeas (290 kcal, 16g protein, 37g carbs, 10g fat, 11g fibre per person)
Friday
1823 kcal - 131g protein, 182g carbs, 63g fat, 26g fibre- Breakfast: Greek Yogurt with Mixed Berries (252 kcal, 25g protein, 28g carbs, 5g fat, 3g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (467 kcal, 25g protein, 46g carbs, 20g fat, 6g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (816 kcal, 73g protein, 85g carbs, 18g fat, 13g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (288 kcal, 8g protein, 23g carbs, 20g fat, 4g fibre per person)
Saturday
1797 kcal - 122g protein, 240g carbs, 41g fat, 31g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (308 kcal, 13g protein, 59g carbs, 5g fat, 8g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (521 kcal, 27g protein, 81g carbs, 13g fat, 13g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (777 kcal, 61g protein, 93g carbs, 15g fat, 8g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (191 kcal, 21g protein, 7g carbs, 8g fat, 2g fibre per person)
Sunday
1799 kcal - 114g protein, 169g carbs, 78g fat, 30g fibre- Breakfast: Bran Flakes with Semi-Skimmed Milk and Berries (339 kcal, 14g protein, 65g carbs, 5g fat, 9g fibre per person)
- Lunch: King Prawn and Avocado Salad (276 kcal, 35g protein, 11g carbs, 12g fat, 7g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (941 kcal, 59g protein, 73g carbs, 46g fat, 11g fibre per person)
- Snack: Almonds and Dried Cranberries (243 kcal, 6g protein, 20g carbs, 15g fat, 3g fibre per person)
Weekly shopping list
Protein
- Tinned tuna in spring water 150g
- Eggs 3
- Chicken breast 420g
- Beef tomato 1
- Tinned mackerel in brine 120g
- Red lentils 90g
- Green lentils 210g
- Tinned chickpeas 420g
- Tinned sardines 120g
- Chicken thighs 220g
- Lean beef strips 220g
- Smoked salmon 85g
- King prawns 180g
- Salmon fillet 210g
Carbs & Grains
- New potatoes 150g
- Wholemeal pasta 380g
- Brown rice 170g
- Rice 2 cakes
- Oat 5 biscuits
- Wholemeal bread 3 slices
- Soba noodles 85g
Vegetables
- Green beans 80g
- Cherry tomatoes 2 x 300g packs (459g required)
- Broccoli 200g
- Cucumber 2 (600g required)
- Red onion 1
- Tinned tomatoes 3 x 400g tins (1185g required)
- Onion 3
- Courgette 1
- Red pepper 2
- Sweet potato 270g
- Spinach 210g
- Baby spinach 160g
- Watercress 40g
- Mushrooms 240g
- Edamame beans 110g
- Avocado 1
- Mixed leaves 95g
Dairy & Eggs
- Low-fat Greek yogurt 1.05kg
- Reduced-fat crème fraîche 80g
- Light mozzarella 100g
- Low-fat crème fraîche 60g
- Semi-skimmed milk 1 x 1L carton (442ml required)
Fruit
- mixed berries 700g
- Banana 1
- Raisins 24g
Herbs & Spices
- Garlic 15 cloves
- Basil, optional to taste
- Cinnamon 1 tsp
- Cumin 1.25 tbsp
- Paprika 1.25 tbsp
- Smoked paprika 1 tsp
- Thyme 1.25 tsp
- Ginger 2.25 tsp
Condiments & Oils
- Honey 2.5 tbsp
- Lemon dressing 30g
- Peanut butter 35g
- Vegetable stock 2 cubes (makes 1L; 541ml required)
- Olive oil 1.5 tbsp
- Light mayo 24g
- Mustard 1.25 tsp
- Soy sauce 3.25 tbsp
- Sesame oil 1.25 tsp
Extras
- Olives 1 x 300g jar (40g required)
- Reduced-fat cheddar 30g
- Balsamic glaze 1 tsp
- Lean lamb shoulder 180g
- Lemon juice 1 tbsp
- Mixed nuts 40g
- Bran Flakes 100g
- stir-fry veg 220g
- Lemon juice, optional to taste
- Almonds 30g
- Dried cranberries 23g
Shopping This Plan At Generic UK supermarket
Built from ingredients stocked by every major UK supermarket, using average UK pricing rather than one retailer.
Value rangeOwn-brand equivalents at any major retailer
What Generic UK supermarket is good for here
- Ingredients are chosen from staples that most UK supermarkets carry, so the plan should work wherever you shop, though ranges still vary by store.
- Easy to swap to a specific retailer later without changing the meals.
- Costs reflect a mid-market average rather than the cheapest or priciest store.
Worth knowing before you shop
- Shopping entirely at a discounter will usually come in below the estimate; a premium store above it.
- No loyalty-scheme pricing is assumed.
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 own-brand rolled oats, rice, pasta and tins — nutritionally identical to branded, at any supermarket
- 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
- Keep a bag of frozen prawns or white fish fillets as a fast protein top-up on any meal
- Frozen chicken breast portions cost less than fresh and add protein without a special shop
- Add frozen edamame to a rice or noodle dish for extra plant protein with no prep
🥦 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 a generic UK supermarket and typically costs £20–30 per week for one person, depending on what you already have at home. Buying in bulk and choosing own-brand items can reduce this further.
How much protein does this plan provide per day?
This plan averages 129g 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 cheap student plan?
Plenty of cheap student plans share the same 1,800 kcal target — the difference here is that ingredients are chosen so a single shop keeps for the full week without a mid-week top-up.
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 all 7 days at 1,800 kcal/day, the generic UK supermarket 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 beginners?
Yes. Recipes are rated Low (10–20 min/day) and use ingredients available at a generic UK supermarket — no specialist equipment or advanced technique is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.