Monday
1500 kcal - 69g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (472 kcal, 13g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (496 kcal, 29g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (532 kcal, 27g protein)
Asda Vegan Budget-Smart Weekly Cheap Student Plan — 1,500 kcal
Free printable vegan UK cheap student meal plan for Asda: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketAsda
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forStudents on a tight budget
DietVegan
Estimated daily macros
Plan Quick Facts
Best forStudents on a tight budget
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
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
Asda Vegan Budget-Smart 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.
7-day meal plan
Tuesday
1500 kcal - 60g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (457 kcal, 13g protein)
- Lunch: Chickpea and Spinach Curry with Rice (527 kcal, 21g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (516 kcal, 26g protein)
Wednesday
1500 kcal - 66g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (468 kcal, 13g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (480 kcal, 22g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (552 kcal, 31g protein)
Thursday
1500 kcal - 64g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (483 kcal, 14g protein)
- Lunch: Baked Tofu and Tahini Buddha Bowl (496 kcal, 30g protein)
- Dinner: Chickpea and Sweet Potato Stew (521 kcal, 20g protein)
Friday
1500 kcal - 63g protein- Breakfast: Banana and Date Smoothie Bowl with Seeds (450 kcal, 13g protein)
- Lunch: Baked Falafel and Salad Pitta (519 kcal, 18g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (531 kcal, 32g protein)
Saturday
1500 kcal - 58g protein- Breakfast: Oat Porridge with Berries (432 kcal, 15g protein)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (554 kcal, 24g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (514 kcal, 19g protein)
Sunday
1500 kcal - 73g protein- Breakfast: Oat Porridge with Berries (394 kcal, 14g protein)
- Lunch: Edamame and Soba Noodle Salad (516 kcal, 27g protein)
- Dinner: Tofu Pad Thai (590 kcal, 32g protein)
Weekly shopping list
Protein
- Firm tofu 220g
- Green lentils tinned 240g
- Tinned chickpeas 235g
- Red lentils 120g
- Green lentils 135g dry
Carbs & Grains
- Low-sugar granola 25g
- Wholewheat noodles 95g dry
- Brown rice 95g dry
- Wholemeal roll 1
- Wholemeal pitta 1
- Rolled oats 110g
- Soba noodles 100g dry
- Rice noodles 100g dry
Vegetables
- Broccoli 120g
- Mushrooms 240g
- Onion 1
- Carrot 2
- Sweet potato mash 300g
- Baby spinach 115g
- Tinned tomatoes 235g
- Red pepper 1
- Celery 2 stalks
- Spring onion 2
- Sweet potato 310g
- Spinach 125g
- Tomato 1
- Cucumber 5 slices
- Edamame beans 125g
- Cucumber half
- Peanuts 25g
Dairy & Eggs
- Oat milk 120ml
- Tinned coconut milk light 230ml
- Butternut squash 550g
Extras & Condiments
- Banana 2
- Medjool dates 2
- Hemp seeds 1.25 tbsp
- Soy sauce 2.5 tbsp
- Ginger 1.25 tsp
- Garlic 2 cloves
- Vegetable stock 240ml
- Curry powder 2.25 tsp
- Mixed beans tinned 470g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Teriyaki sauce 50g
- Sesame seeds 1.25 tsp
- Roasted mixed veg 185g
- Tahini 25g
- Lemon juice
- Paprika 1.25 tsp
- Falafel 5 baked
- Hummus 45g
- Mixed leaves 45g
- Mixed frozen veg 230g
- Curry paste 35g
- Frozen mixed berries 110g
- Sesame oil 1.25 tsp
- Beansprouts 125g
- Tamari 2.5 tbsp
- Lime juice
Your 7-Day Meal Plan
Monday
1500 kcal69g protein
Breakfast472 kcal · 13g protein · 8 min
Banana and Date Smoothie Bowl with Seeds
Made with banana, medjool dates, oat milk. Ready in 8 min — 472 kcal, 13g protein.
Recipe
- Add Banana 2, Medjool dates 2, Oat milk 120ml, Hemp seeds 1.25 tbsp, Low-sugar granola 25g to a blender.
- Blend until smooth, adding a splash more milk or water if needed.
- Pour into a glass or shaker and serve cold.
Lunch496 kcal · 29g protein · 15 min
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 496 kcal, 29g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 220g, Wholewheat noodles 95g dry, Broccoli 120g, Soy sauce 2.5 tbsp, Ginger 1.25 tsp, Garlic 2 cloves.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner532 kcal · 27g protein · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 532 kcal, 27g protein.
Recipe
- Prepare the ingredients: Green lentils tinned 240g, Mushrooms 240g, Onion 1, Carrot 2, Sweet potato mash 300g, Vegetable stock 240ml.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Firm tofu 220g
- Green lentils tinned 240g
- Tinned chickpeas 235g
- Red lentils 120g
- Green lentils 135g dry
Carbs & Grains
- Low-sugar granola 25g
- Wholewheat noodles 95g dry
- Brown rice 95g dry
- Wholemeal roll 1
- Wholemeal pitta 1
- Rolled oats 110g
- Soba noodles 100g dry
- Rice noodles 100g dry
Vegetables
- Broccoli 120g
- Mushrooms 240g
- Onion 1
- Carrot 2
- Sweet potato mash 300g
- Baby spinach 115g
- Tinned tomatoes 235g
- Red pepper 1
- Celery 2 stalks
- Spring onion 2
- Sweet potato 310g
- Spinach 125g
- Tomato 1
- Cucumber 5 slices
- Edamame beans 125g
- Cucumber half
- Peanuts 25g
Dairy & Eggs
- Oat milk 120ml
- Tinned coconut milk light 230ml
- Butternut squash 550g
Extras & Condiments
- Banana 2
- Medjool dates 2
- Hemp seeds 1.25 tbsp
- Soy sauce 2.5 tbsp
- Ginger 1.25 tsp
- Garlic 2 cloves
- Vegetable stock 240ml
- Curry powder 2.25 tsp
- Mixed beans tinned 470g
- Chilli powder 1.25 tsp
- Cumin 1.25 tsp
- Teriyaki sauce 50g
- Sesame seeds 1.25 tsp
- Roasted mixed veg 185g
- Tahini 25g
- Lemon juice
- Paprika 1.25 tsp
- Falafel 5 baked
- Hummus 45g
- Mixed leaves 45g
- Mixed frozen veg 230g
- Curry paste 35g
- Frozen mixed berries 110g
- Sesame oil 1.25 tsp
- Beansprouts 125g
- Tamari 2.5 tbsp
- Lime juice
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.
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 Asda and typically costs £30–40 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Asda.
Feedback
Seen something off with this plan? Send a quick note and we will review it.