What this plan is for
An Asda cheap student plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Very Cheap Batch Cook Cheap Student Plan - 1,800 kcal
Students on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 112g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £20–30/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalCheap Student
Weekly cost£20–30 estimate
Daily average across the 7 days
1,781 kcal112g protein223g carbs45g fat37g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1755 kcal per person105g protein · 236g carbs per person
Breakfast420 kcal · 10g protein · 50g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 420 kcal, 10g protein, 50g carbs.
Recipe
Ingredients
- 50g quinoa
- 175ml light coconut milk
- 70g mango chunks
- ½ tsp cinnamon
- ¾ tsp maple syrup
Method
- Put light coconut milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with quinoa, mango chunks, cinnamon and maple syrup.
Lunch509 kcal · 29g protein · 87g carbs · 15 min
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 509 kcal, 29g protein, 87g carbs.
Recipe
Ingredients
- 90g red lentils
- 1 carrot
- ¾ onion
- 2 celery stalks
- 1 wholemeal roll
- 425ml vegetable stock
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop carrot, onion and celery into even pieces.
- Heat a large pan over medium heat and soften carrot, onion and celery for 5-7 minutes.
- Stir in vegetable stock, then add red lentils and simmer gently until tender and thickened.
- Taste, season and serve with wholemeal roll on the side.
Dinner582 kcal · 44g protein · 92g carbs · 25 min
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 582 kcal, 44g protein, 92g carbs.
Recipe
Ingredients
- 175g Quorn mince
- 80g wholemeal pasta (dry weight)
- ¾ of a standard tin of tomatoes
- ¾ onion
- 3 garlic cloves
- ¾ tsp mixed herbs
Allergens in this meal: Cereals containing gluten. Check the label for: Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the quorn in a non-stick pan over medium heat until cooked through. Add tomatoes, onion and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in mixed herbs, and heat through before serving.
Snack244 kcal · 22g protein · 7g carbs · 5 min
Light Mozzarella and Tomato
Made with light mozzarella, beef tomato, basil leaves, optional to taste (excluded from nutrition estimate). Ready in 5 min — 244 kcal, 22g protein, 7g carbs.
Recipe
Ingredients
- 90g light mozzarella
- 1 beef tomato
- basil leaves, to taste
- ¾ tsp balsamic glaze
Allergens in this meal: Milk, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion light mozzarella, beef tomato and basil leaves, to taste as needed.
- Combine light mozzarella, beef tomato and basil leaves, to taste in a bowl or lidded container, adding balsamic glaze just before eating.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £20–30/week for 1 person from Asda. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 13 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 13 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.
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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.
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 | Asda | Asda pages balance budget staples with broader family-friendly ranges and frozen options. |
| Budget | £20–30/week estimate | Very cheap plans repeat staples and avoid niche products. |
| Prep style | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Quinoa and Coconut Milk Porridge with Mango for quick breakfasts.
- Cook and portion five lunches of Red Lentil and Vegetable Soup with Wholemeal Roll.
- Batch cook Quorn Mince Bolognese with Wholemeal Pasta and Teriyaki Tofu with Brown Rice and Broccoli as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Light Mozzarella and Tomato.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Asda Very Cheap Batch Cook 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
1755 kcal - 105g protein, 236g carbs, 40g fat, 47g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (420 kcal, 10g protein, 50g carbs, 19g fat, 6g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (509 kcal, 29g protein, 87g carbs, 3g fat, 16g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (582 kcal, 44g protein, 92g carbs, 7g fat, 24g fibre per person)
- Snack: Light Mozzarella and Tomato (244 kcal, 22g protein, 7g carbs, 11g fat, 1g fibre per person)
Tuesday
1801 kcal - 98g protein, 225g carbs, 50g fat, 31g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (412 kcal, 10g protein, 49g carbs, 18g fat, 6g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (502 kcal, 28g protein, 86g carbs, 3g fat, 15g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (648 kcal, 39g protein, 83g carbs, 19g fat, 9g fibre per person)
- Snack: Light Mozzarella and Tomato (239 kcal, 21g protein, 7g carbs, 10g fat, 1g fibre per person)
Wednesday
1755 kcal - 105g protein, 236g carbs, 40g fat, 47g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (420 kcal, 10g protein, 50g carbs, 19g fat, 6g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (509 kcal, 29g protein, 87g carbs, 3g fat, 16g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (582 kcal, 44g protein, 92g carbs, 7g fat, 24g fibre per person)
- Snack: Light Mozzarella and Tomato (244 kcal, 22g protein, 7g carbs, 11g fat, 1g fibre per person)
Thursday
1801 kcal - 98g protein, 225g carbs, 50g fat, 31g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (412 kcal, 10g protein, 49g carbs, 18g fat, 6g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (502 kcal, 28g protein, 86g carbs, 3g fat, 15g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (648 kcal, 39g protein, 83g carbs, 19g fat, 9g fibre per person)
- Snack: Light Mozzarella and Tomato (239 kcal, 21g protein, 7g carbs, 10g fat, 1g fibre per person)
Friday
1755 kcal - 105g protein, 236g carbs, 40g fat, 47g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (420 kcal, 10g protein, 50g carbs, 19g fat, 6g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (509 kcal, 29g protein, 87g carbs, 3g fat, 16g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (582 kcal, 44g protein, 92g carbs, 7g fat, 24g fibre per person)
- Snack: Light Mozzarella and Tomato (244 kcal, 22g protein, 7g carbs, 11g fat, 1g fibre per person)
Saturday
1801 kcal - 139g protein, 203g carbs, 46g fat, 25g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (473 kcal, 44g protein, 41g carbs, 15g fat, 7g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (495 kcal, 27g protein, 62g carbs, 14g fat, 4g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (565 kcal, 51g protein, 59g carbs, 13g fat, 9g fibre per person)
- Snack: Mini Protein Overnight Oats (268 kcal, 17g protein, 41g carbs, 4g fat, 5g fibre per person)
Sunday
1800 kcal - 137g protein, 203g carbs, 46g fat, 28g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (509 kcal, 47g protein, 46g carbs, 15g fat, 7g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (541 kcal, 29g protein, 67g carbs, 16g fat, 4g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (564 kcal, 48g protein, 67g carbs, 10g fat, 16g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (186 kcal, 13g protein, 23g carbs, 5g fat, 1g fibre per person)
Weekly shopping list
Protein
- Red lentils 440g
- Quorn mince 525g
- Beef tomato 4
- Firm tofu 350g
- Whey protein powder 45g
- Eggs 4
- Tinned mackerel in brine 220g
- Chicken breast 150g
- Turkey mince lean 190g
Carbs & Grains
- Quinoa 260g
- Wholemeal 4 rolls
- Wholemeal pasta 310g
- Brown rice 370g
- Wholemeal flour 90g
- Rolled oats 35g
- Rice 3 cakes
Vegetables
- Carrot 4
- Onion 7
- Celery 9 stalks
- Tinned tomatoes 4 x 400g tins (1230g required)
- Broccoli 350g
- Spring onion 4
- Cucumber 1 (300g required)
- Red onion 1
- Mushrooms 170g
- Mixed peppers 575g
Dairy & Eggs
- Coconut milk light 3 x 400ml tins (864ml required)
- Light mozzarella 440g
- Oat milk 1 x 1L carton (175ml required)
- Low-fat Greek yogurt 180g
- Low-fat crème fraîche 45g
- Skyr 85g
- Semi-skimmed milk 1 x 1L carton (83ml required)
- Cottage cheese 95g
Fruit
- Mango chunks 350g
- berries 110g
- Banana 1
Herbs & Spices
- Cinnamon 2.25 tsp
- Garlic 11 cloves
- Mixed herbs 2.75 tsp
- Basil, optional to taste x5
- Thyme 1 tsp
Condiments & Oils
- Vegetable stock 5 cubes (makes 2500ml; 2162ml required)
- Teriyaki sauce 70g
- Lemon dressing 30g
Extras
- Maple syrup 1.5 tbsp
- Balsamic glaze 1.5 tbsp
- Sesame seeds 1.75 tsp
Shopping This Plan At Asda
Typically the cheapest of the big four on a like-for-like basket, with a genuinely low economy tier.
Value rangeJust Essentials (formerly Smartprice)
Loyalty pricingAsda Rewards (cashback to a wallet rather than instant discounts)
What Asda is good for here
- Just Essentials is usually the lowest-priced option in its category, which suits very cheap weeks.
- Large multipack meat and frozen ranges that suit bulk batch cooking.
- 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
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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)
💪 Increase protein
- Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 £20–30 per week for one person, 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 112g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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 Asda shopping list, and your chosen household portion sizes.
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 beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Asda — no specialist equipment or advanced technique is needed.
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