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.
Vegetarian High-Protein Cheap Student Plan — 1,800 kcal
Students on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 81g of protein, built from ingredients stocked at any major UK supermarket for roughly £20–30/week. Meals lean on lower-fat vegetarian protein — egg whites, low-fat dairy, tofu and pulses — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketGeneric UK supermarket
GoalCheap Student
Weekly cost£20–30 estimate
Daily average across the 7 days
1,805 kcal81g protein221g carbs64g fat41g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person72g protein · 231g carbs per person
Breakfast550 kcal · 9g protein · 22g carbs · 5 min
Chia Seed Pudding with Mango
Made with chia seeds, coconut milk, mango chunks. Ready in 5 min — 550 kcal, 9g protein, 22g carbs.
Recipe
Ingredients
- 30g chia seeds
- 200ml coconut milk
- 90g mango chunks
- vanilla extract, to taste
Method
- Stir chia seeds and coconut milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add mango chunks and vanilla extract, to taste. Loosen with a splash of coconut milk if needed.
Lunch544 kcal · 22g protein · 103g carbs · 15 min
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 544 kcal, 22g protein, 103g carbs.
Recipe
Ingredients
- ¾ of a standard tin of black beans, drained
- 80g brown rice (dry weight)
- 60g sweetcorn
- 50g salsa
- coriander fresh, to taste
- lime juice, to taste
Check the label for: Celery. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Drain black beans; rinse the pulses under cold water.
- Arrange black beans, brown rice (dry weight), sweetcorn, coriander fresh and lime juice, to taste in a bowl and finish with salsa.
Dinner540 kcal · 26g protein · 105g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 540 kcal, 26g protein, 105g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 1 medium sweet potato
- 1 standard tin of tomatoes
- 3 generous handfuls spinach (about 90g)
- 1 tsp cumin
- 1 tsp paprika
Method
- Peel and chop medium sweet potato and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften medium sweet potato and tomatoes for 5-7 minutes.
- Stir in cumin and paprika, then add chickpeas and spinach and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack166 kcal · 15g protein · 1g carbs · 10 min
Hard-Boiled Eggs
Made with eggs. Ready in 10 min — 166 kcal, 15g protein, 1g carbs.
Recipe
Ingredients
- 2 eggs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Season to taste and serve.
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 57 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Vegetarian High-Protein 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
1800 kcal - 72g protein, 231g carbs, 67g fat, 51g fibre- Breakfast: Chia Seed Pudding with Mango (550 kcal, 9g protein, 22g carbs, 45g fat, 12g fibre per person)
- Lunch: Black Bean Burrito Bowl (544 kcal, 22g protein, 103g carbs, 3g fat, 16g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (540 kcal, 26g protein, 105g carbs, 8g fat, 23g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Tuesday
1798 kcal - 82g protein, 178g carbs, 82g fat, 38g fibre- Breakfast: Chia Seed Pudding with Mango (413 kcal, 7g protein, 16g carbs, 34g fat, 9g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (453 kcal, 31g protein, 44g carbs, 15g fat, 9g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (808 kcal, 33g protein, 117g carbs, 25g fat, 20g fibre per person)
- Snack: Hard-Boiled Eggs (124 kcal, 11g protein, 1g carbs, 8g fat, 0g fibre per person)
Wednesday
1807 kcal - 82g protein, 141g carbs, 100g fat, 29g fibre- Breakfast: Chia Seed Pudding with Mango (563 kcal, 10g protein, 22g carbs, 46g fat, 12g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (538 kcal, 28g protein, 75g carbs, 14g fat, 8g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (604 kcal, 40g protein, 39g carbs, 31g fat, 7g fibre per person)
- Snack: Almond Butter with Celery Sticks (102 kcal, 4g protein, 5g carbs, 9g fat, 2g fibre per person)
Thursday
1828 kcal - 67g protein, 244g carbs, 56g fat, 48g fibre- Breakfast: Chia Seed Pudding with Mango (512 kcal, 9g protein, 20g carbs, 42g fat, 11g fibre per person)
- Lunch: Black Bean Burrito Bowl (507 kcal, 21g protein, 96g carbs, 3g fat, 15g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (712 kcal, 34g protein, 124g carbs, 3g fat, 20g fibre per person)
- Snack: Almond Butter with Celery Sticks (97 kcal, 3g protein, 4g carbs, 8g fat, 2g fibre per person)
Friday
1800 kcal - 97g protein, 139g carbs, 91g fat, 28g fibre- Breakfast: Chia Seed Pudding with Mango (489 kcal, 8g protein, 19g carbs, 40g fat, 11g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (535 kcal, 36g protein, 51g carbs, 18g fat, 10g fibre per person)
- Dinner: Tofu Pad Thai (631 kcal, 40g protein, 68g carbs, 23g fat, 7g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
Saturday
1803 kcal - 89g protein, 287g carbs, 33g fat, 48g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (328 kcal, 12g protein, 65g carbs, 4g fat, 5g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (510 kcal, 26g protein, 71g carbs, 13g fat, 8g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (820 kcal, 38g protein, 150g carbs, 6g fat, 35g fibre per person)
- Snack: Hard-Boiled Eggs (145 kcal, 13g protein, 1g carbs, 10g fat, 0g fibre per person)
Sunday
1800 kcal - 78g protein, 326g carbs, 20g fat, 45g fibre- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (349 kcal, 13g protein, 69g carbs, 4g fat, 6g fibre per person)
- Lunch: Black Bean Burrito Bowl (548 kcal, 22g protein, 103g carbs, 3g fat, 16g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (801 kcal, 39g protein, 149g carbs, 4g fat, 21g fibre per person)
- Snack: Almond Butter with Celery Sticks (102 kcal, 4g protein, 5g carbs, 9g fat, 2g fibre per person)
Weekly shopping list
Protein
- Black beans 575g
- Tinned chickpeas 470g
- Eggs 10
- Green lentils 160g
- Silken tofu 280g
- Red lentils 210g
- Firm tofu 170g
Carbs & Grains
- Brown rice 600g
- Wholemeal 2 rolls
- Rice noodles 70g
Vegetables
- Sweet potato 240g
- Tinned tomatoes 3 x 400g tins (1070g required)
- Spinach 160g
- Cucumber 1 (92g required)
- Baby spinach 110g
- Onion 4
- Edamame beans 190g
- Cherry tomatoes 1 x 300g pack (132g required)
- Celery 11 sticks
- Butternut squash 360g
- Spring onion 3
- Red pepper 1
Dairy & Eggs
- Coconut milk 3 x 400ml tins (863ml required)
- Halloumi 130g
- Coconut milk light 1 x 400ml tin (141ml required)
- Reduced-fat feta 60g
- Semi-skimmed milk 1 x 1L carton (371ml required)
Fruit
- Mango chunks 440g
- Pomegranate seeds 50g
- Banana 2
Herbs & Spices
- Coriander, optional to taste x3
- Cumin 2 tsp
- Paprika 1 tsp
- Mixed herbs 1 tsp
- Garlic 5 cloves
- Chilli powder 1 tsp
- Ginger 1 tsp
- Garam masala 2 tsp
Condiments & Oils
- Salsa 140g
- Lemon dressing 24g
- Curry paste 21g
- Miso paste 2 tbsp
- Soy sauce 2 tbsp
- Olive oil 1 tsp
- Almond butter 3 tbsp
- Vegetable stock 2 cubes (makes 1L; 614ml required)
- Tamari 1.75 tbsp
- Honey 2 tsp
Tins & Jars
- Mixed beans 370g
Extras
- Chia seeds 130g
- Vanilla extract, optional to taste x5
- Sweetcorn 170g
- Lime juice, optional to taste x4
- Sesame seeds 2 tsp
- Beansprouts 85g
- Peanuts 17g
- Weetabix 4 biscuits
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
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
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 81g 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 the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from a generic UK supermarket.
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.