Vegetarian Cook-Once Weekly Cheap Student Plan — 1,800 kcal

Free printable vegetarian UK cheap student meal plan for UK supermarkets: 7 days at ~1,800 kcal/day, £20–30/week estimate, macros and shopping list.

SupermarketAny UK supermarket
Calorie target~1800 kcal/day
Weekly budget£20–30
Prep difficultyBatch cook (prep on Sunday)
Best forStudents on a tight budget
DietVegetarian

Estimated daily macros

Protein
130g
Carbs
200g
Fats
60g
Fibre
35g

Plan Quick Facts

Best forStudents on a tight budget
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleBatch cook (prep on Sunday)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
Not right for you? Take the quiz →

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

Vegetarian Cook-Once Weekly Cheap Student 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: Any UK supermarketCalories: ~1800 kcal/dayBudget: £20–30Diet: Vegetarian

7-day meal plan

Monday

1800 kcal - 109g protein
  • Breakfast: Peanut Butter Overnight Oats (534 kcal, 22g protein)
  • Lunch: Edamame and Soba Noodle Salad (521 kcal, 27g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (484 kcal, 30g protein)
  • Snack: Pea Protein Green Smoothie (261 kcal, 30g protein)

Tuesday

1800 kcal - 90g protein
  • Breakfast: Peanut Butter Overnight Oats (553 kcal, 23g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (463 kcal, 21g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (566 kcal, 28g protein)
  • Snack: Rice Cakes with Cottage Cheese (218 kcal, 18g protein)

Wednesday

1800 kcal - 86g protein
  • Breakfast: Peanut Butter Overnight Oats (499 kcal, 21g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (465 kcal, 28g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (546 kcal, 21g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (290 kcal, 16g protein)

Thursday

1800 kcal - 87g protein
  • Breakfast: Peanut Butter Overnight Oats (487 kcal, 20g protein)
  • Lunch: Miso Tofu and Edamame Bowl (475 kcal, 32g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (589 kcal, 29g protein)
  • Snack: Walnuts and Dried Blueberries (249 kcal, 6g protein)

Friday

1800 kcal - 98g protein
  • Breakfast: Peanut Butter Overnight Oats (516 kcal, 22g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (576 kcal, 26g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (528 kcal, 26g protein)
  • Snack: Skyr High-Protein Yogurt (180 kcal, 24g protein)

Saturday

1800 kcal - 100g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (471 kcal, 17g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (495 kcal, 22g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (556 kcal, 34g protein)
  • Snack: Mini Protein Overnight Oats (278 kcal, 27g protein)

Sunday

1800 kcal - 101g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (505 kcal, 18g protein)
  • Lunch: Black Bean Burrito Bowl (570 kcal, 26g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (544 kcal, 47g protein)
  • Snack: Tzatziki with Vegetable Dippers (181 kcal, 10g protein)

Weekly shopping list

Protein

  • Eggs 2
  • Green lentils 130g
  • Green lentils tinned 260g
  • Firm tofu 210g
  • Silken tofu 170g
  • Green lentils 120g dry
  • Tinned chickpeas 120g
  • Black beans tinned 260g

Carbs & Grains

  • Rolled oats 100g
  • Soba noodles 100g dry
  • Wholemeal bread 2 slices
  • Rice cakes 4
  • Brown rice 95g dry
  • Oatcakes 5
  • Wholemeal pasta 100g dry
  • Wholemeal roll 1

Vegetables

  • Edamame beans 125g
  • Cucumber half
  • Red pepper 1
  • Pea protein powder 35g
  • Spinach 35g
  • Courgette 1
  • Onion 1
  • Mushrooms 260g
  • Carrot 3
  • Sweet potato mash 320g
  • Frozen peas 115g
  • Baby spinach 170g
  • Tinned tomatoes 480g
  • Sweet potato 240g
  • Sweetcorn 80g
  • Cherry tomatoes 10
  • Cucumber quarter grated
  • Celery sticks 3

Dairy & Eggs

  • Oat milk 250ml
  • Peanut butter 1.25 tbsp
  • Cottage cheese 130g
  • Ricotta 115g
  • Halloumi 120g
  • Skyr 180g
  • Tinned coconut milk light 240ml
  • Semi-skimmed milk 120ml
  • Low-fat Greek yogurt 130g

Extras & Condiments

  • Banana 1
  • Chia seeds 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Reduced-sugar baked beans 250g
  • Banana half
  • Vegetable stock 650ml
  • Cumin 1.25 tsp
  • Roasted mixed veg 175g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Parmesan 25g
  • Garlic 2 cloves
  • Reduced-fat cheddar 45g
  • Miso paste 1.25 tbsp
  • Olive oil 1.25 tbsp
  • Walnuts 30g
  • Dried blueberries 25g
  • Mixed leaves 70g
  • Balsamic glaze 1.25 tsp
  • Mixed beans tinned 480g
  • Chilli powder 1.25 tsp
  • Cinnamon 0.5 tsp
  • Maple syrup 1.25 tsp
  • Mixed frozen veg 240g
  • Curry paste 35g
  • Salsa 65g
  • Coriander fresh
  • Lime juice
  • Reduced-fat feta 80g
  • Mixed herbs 1.25 tsp
  • Garlic clove 3/4
  • Dill 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal109g protein
Breakfast534 kcal · 22g protein · 5 min

Peanut Butter Overnight Oats

Made with rolled oats, oat milk, peanut butter. Ready in 5 min — 534 kcal, 22g protein.

Recipe
  1. Add Rolled oats 100g, Oat milk 250ml, Peanut butter 1.25 tbsp, Banana 1, Chia seeds 1.25 tsp to a lidded container.
  2. Stir well, cover, and chill for at least 4 hours or overnight.
  3. Stir again before eating and add a splash of milk if it is too thick.
Lunch521 kcal · 27g protein · 12 min

Edamame and Soba Noodle Salad

Made with soba noodles, edamame beans, cucumber half. Ready in 12 min — 521 kcal, 27g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Soba noodles 100g dry, Edamame beans 125g, Cucumber half, Red pepper 1, Soy sauce 1.25 tbsp, Sesame oil 1.25 tsp, Ginger 1.25 tsp.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner484 kcal · 30g protein · 10 min

Poached Eggs and Baked Beans on Wholemeal Toast

Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 484 kcal, 30g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 2, Reduced-sugar baked beans 250g, Wholemeal bread 2 slices.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Snack261 kcal · 30g protein · 5 min

Pea Protein Green Smoothie

Made with pea protein powder, oat milk, spinach. Ready in 5 min — 261 kcal, 30g protein.

Recipe
  1. Add Pea protein powder 35g, Oat milk 310ml, Spinach 35g, Banana half 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: £20–30/week for one person from Any UK supermarket.

Protein

  • Eggs 2
  • Green lentils 130g
  • Green lentils tinned 260g
  • Firm tofu 210g
  • Silken tofu 170g
  • Green lentils 120g dry
  • Tinned chickpeas 120g
  • Black beans tinned 260g

Carbs & Grains

  • Rolled oats 100g
  • Soba noodles 100g dry
  • Wholemeal bread 2 slices
  • Rice cakes 4
  • Brown rice 95g dry
  • Oatcakes 5
  • Wholemeal pasta 100g dry
  • Wholemeal roll 1

Vegetables

  • Edamame beans 125g
  • Cucumber half
  • Red pepper 1
  • Pea protein powder 35g
  • Spinach 35g
  • Courgette 1
  • Onion 1
  • Mushrooms 260g
  • Carrot 3
  • Sweet potato mash 320g
  • Frozen peas 115g
  • Baby spinach 170g
  • Tinned tomatoes 480g
  • Sweet potato 240g
  • Sweetcorn 80g
  • Cherry tomatoes 10
  • Cucumber quarter grated
  • Celery sticks 3

Dairy & Eggs

  • Oat milk 250ml
  • Peanut butter 1.25 tbsp
  • Cottage cheese 130g
  • Ricotta 115g
  • Halloumi 120g
  • Skyr 180g
  • Tinned coconut milk light 240ml
  • Semi-skimmed milk 120ml
  • Low-fat Greek yogurt 130g

Extras & Condiments

  • Banana 1
  • Chia seeds 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Reduced-sugar baked beans 250g
  • Banana half
  • Vegetable stock 650ml
  • Cumin 1.25 tsp
  • Roasted mixed veg 175g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Parmesan 25g
  • Garlic 2 cloves
  • Reduced-fat cheddar 45g
  • Miso paste 1.25 tbsp
  • Olive oil 1.25 tbsp
  • Walnuts 30g
  • Dried blueberries 25g
  • Mixed leaves 70g
  • Balsamic glaze 1.25 tsp
  • Mixed beans tinned 480g
  • Chilli powder 1.25 tsp
  • Cinnamon 0.5 tsp
  • Maple syrup 1.25 tsp
  • Mixed frozen veg 240g
  • Curry paste 35g
  • Salsa 65g
  • Coriander fresh
  • Lime juice
  • Reduced-fat feta 80g
  • Mixed herbs 1.25 tsp
  • 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 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?

Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.

Is this plan suitable for vegetarian eaters?

Yes. Every meal in this plan is vegetarian, using ingredients readily available from any UK supermarket.

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