Asda Vegan Budget-Smart Weekly Cheap Student Plan — 1,500 kcal
Students on a tight budget. This 7-day plan targets 1,500 kcal/day and averages 72g of protein, built around Asda's Just Essentials (formerly Smartprice) for an estimated £30–50/week. Every meal already carries at least one lower-calorie swap — cauliflower rice, extra tofu or pulses instead of extra carbs, lighter plant milks — to keep calories down without cutting protein.
Plan summary
Individual days vary around these figures.
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Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric.
Recipe
Ingredients
- 150g firm tofu
- ½ pepper
- ¼ tsp turmeric
- ¼ tsp cumin
- ¾ tsp olive oil
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Chop the mixed peppers. Heat the olive oil in a non-stick pan and cook the peppers for 3-4 minutes, until softening.
- Crumble the firm tofu into the pan, add the turmeric and cumin, and cook the tofu, stirring, for 5-6 minutes until hot through and lightly golden.
- Season to taste and serve.
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper.
Recipe
Ingredients
- 70g green lentils
- 1 courgette
- 1 red pepper
- ¾ onion
- 375ml vegetable stock
- ¾ tsp cumin
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, courgette and red pepper into even pieces.
- Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile soften onion in a large pan over medium heat.
- Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light.
Recipe
Ingredients
- 1¼ standard tins of chickpeas, drained
- 4 generous handfuls baby spinach (about 100g)
- 150ml light coconut milk
- 150g tomatoes
- ¾ onion
- 1 tbsp plus 1 tsp curry paste
- 60g brown rice (dry weight)
Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften onion for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas, baby spinach and tomatoes and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–50/week for 1 person from Asda. Calories and macros remain per person, while shopping quantities are scaled for the household.
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 8 main meal spaces, then add the separate small tubs shown above.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Price and availability
- Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Plan Details and Assumptions
Asda Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for larger weekly shops, family-style staples, freezer options and value packs that can be portioned.
- Works well for 1800-2500 kcal plans where bigger carbohydrate and protein portions are needed.
- Check multipacks and frozen ranges before buying many single fresh items.
The Assumptions Behind This Plan
Every plan is built on four decisions. If one of them does not match your week, that is the part to change - the swaps below cover the common cases.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,500 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| Supermarket | Asda | Asda pages balance budget staples with broader family-friendly ranges and frozen options. |
| Budget | £30–50/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Shopping This Plan At Asda
Typically the cheapest of the big four on a like-for-like basket, with a genuinely low economy tier.
What Asda is good for here
- Just Essentials is usually the lowest-priced option in its category, which suits very cheap weeks.
- Good value on rice, pasta, oats and tinned pulses — the backbone of a budget prep plan.
Worth knowing before you shop
- Just Essentials lines sell out quickly and availability is inconsistent.
- Rewards pays into a wallet rather than reducing the shop at the till, so it will not lower this week's bill.
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 Asda's Just Essentials (formerly Smartprice) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- 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)
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
💪 Increase protein
- Swap a carb side for extra lean protein when a meal feels short on fullness
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
Frequently Asked Questions
How much does this cheap student plan cost per week?
This plan is designed for Asda and is estimated at £30–50 per week for one person at typical UK prices, depending on what you already have at home. Asda Rewards (cashback to a wallet rather than instant discounts) can reduce this further.
How much protein does this plan provide per day?
This plan averages 72g 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 1,500 kcal target — the difference here is that each meal already has a lower-calorie substitution built in, rather than leaving that to you.
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 1,500 kcal/day, the Asda 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Asda.
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