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 Budget-Smart 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: AsdaCalories: ~1800 kcal/dayBudget: £30–40Diet: All diets
7-day meal plan
Monday
1800 kcal - 174g protein
Breakfast: Eggs, Spinach and Mushroom on Toast (465 kcal, 34g protein)
Lunch: Tuna Niçoise Salad (527 kcal, 47g protein)
Dinner: Chicken Stir-Fry with Wholewheat Noodles (624 kcal, 56g protein)
Snack: Sliced Cooked Chicken Breast (184 kcal, 37g protein)
Tuesday
1800 kcal - 101g protein
Breakfast: Eggs, Spinach and Mushroom on Toast (499 kcal, 37g protein)
Lunch: Green Lentil and Roasted Sweet Potato Bowl (539 kcal, 24g protein)
Dinner: Three-Bean Vegetable Chilli with Brown Rice (578 kcal, 29g protein)
Snack: Tzatziki with Vegetable Dippers (184 kcal, 11g protein)
Wednesday
1800 kcal - 127g protein
Breakfast: Eggs, Spinach and Mushroom on Toast (415 kcal, 31g protein)
Lunch: Tuna and Sweetcorn Jacket Potato (502 kcal, 39g protein)
Dinner: Lamb Keema with Cauliflower Rice (578 kcal, 48g protein)
Snack: Banana and Peanut Butter on Rice Cakes (305 kcal, 9g protein)
Thursday
1800 kcal - 145g protein
Breakfast: Eggs, Spinach and Mushroom on Toast (472 kcal, 35g protein)
Lunch: Lentil and Roasted Vegetable Soup (447 kcal, 20g protein)
Dinner: Chicken and Coconut Milk Curry with Brown Rice (658 kcal, 60g protein)
Snack: Turkey Breast Slices with Rye Crackers (223 kcal, 30g protein)
Friday
1800 kcal - 135g protein
Breakfast: Eggs, Spinach and Mushroom on Toast (402 kcal, 30g protein)
Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (540 kcal, 51g protein)
Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (625 kcal, 49g protein)
Snack: Walnuts and Dried Blueberries (233 kcal, 5g protein)
Saturday
1800 kcal - 111g protein
Breakfast: Bircher Muesli with Grated Apple and Cinnamon (394 kcal, 13g protein)
Lunch: Grilled Chicken and Chickpea Power Salad (522 kcal, 47g protein)
Dinner: Salmon and Wholemeal Pasta with Spinach (618 kcal, 45g protein)
Snack: Banana and Almonds (266 kcal, 6g protein)
Sunday
1800 kcal - 107g protein
Breakfast: Bircher Muesli with Grated Apple and Cinnamon (433 kcal, 14g protein)
Lunch: Chicken and Orzo Soup (514 kcal, 47g protein)
Dinner: Tofu Pad Thai (561 kcal, 30g protein)
Snack: Reduced-Fat Cheddar on Oatcakes (292 kcal, 16g protein)
Weekly shopping list
Protein
Eggs 2
Tinned tuna in spring water 180g
Chicken breast 220g
Chicken breast 145g cooked
Green lentils 130g dry
Lean lamb mince 220g
Green lentils 125g
Turkey breast slices 100g
Turkey mince lean 190g
Chicken stock 105ml
Lean beef strips 210g
Tinned chickpeas 160g
Salmon fillet 190g
Firm tofu 235g
Carbs & Grains
Wholemeal bread 2 slices
New potatoes 185g
Wholewheat noodles 110g dry
Brown rice 105g dry
Baking potato 220g
Rice cakes 2
Rolled oats 65g
Wholemeal pasta 95g dry
Orzo pasta 70g dry
Rice noodles 95g dry
Oatcakes 5
Vegetables
Baby spinach 60g
Mushrooms 120g
Cherry tomatoes 10
Broccoli 185g
Sweet potato 260g
Tinned tomatoes 525g
Onion 1
Red pepper 1
Cucumber quarter grated
Carrot 1
Celery sticks 3
Sweetcorn 65g
Peas 85g
Courgette 1
Frozen peas 85g
Cucumber 55g
Celery 2 stalks
Spring onion 4
Peanuts 25g
Dairy & Eggs
Low-fat Greek yogurt 130g
Peanut butter 1 tbsp
Coconut milk light 250ml
Semi-skimmed milk 160ml
Low-fat natural yogurt 85g
Extras & Condiments
Olive oil 1.25 tsp
Green beans 100g
Olives 12
Soy sauce 2.5 tbsp
Sesame oil 1.25 tsp
Garlic 2 cloves
Tahini 25g
Lemon juice
Cumin 1.25 tsp
Mixed beans tinned 525g
Chilli powder 1.25 tsp
Garlic clove 3/4
Dill 1.25 tsp
Cauliflower 330g
Ginger 1 tsp
Garam masala 2.25 tsp
Banana 1
Vegetable stock 625ml
Curry paste 35g
Rye crackers 5
Mustard 1.25 tsp
Frozen stir-fry veg 210g
Walnuts 25g
Dried blueberries 20g
Apple 1 grated
Cinnamon 0.5 tsp
Mixed leaves 85g
Lemon dressing 15g
Almonds 20g
Parsley fresh
Beansprouts 115g
Tamari 2.25 tbsp
Lime juice
Reduced-fat cheddar 45g
Your 7-Day Meal Plan
Monday
1800 kcal174g protein
Breakfast465 kcal · 34g protein · 12 min
Eggs, Spinach and Mushroom on Toast
Made with eggs, baby spinach, mushrooms. Ready in 12 min — 465 kcal, 34g protein.
Recipe
Toast or warm the bread, bagel, wrap, or pitta if preferred.
Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch527 kcal · 47g protein · 15 min
Tuna Niçoise Salad
Made with tinned tuna in spring water, new potatoes, eggs. Ready in 15 min — 527 kcal, 47g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Tinned tuna in spring water 180g, New potatoes 185g, Eggs 1, Green beans 100g, Cherry tomatoes 10, Olives 12.
Cook or warm any protein or grains listed, then let them cool slightly.
Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner624 kcal · 56g protein · 20 min
Chicken Stir-Fry with Wholewheat Noodles
Made with chicken breast, wholewheat noodles, broccoli. Ready in 20 min — 624 kcal, 56g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
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)
🥦 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 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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
