What this plan is for
An Asda cheap student plan at 2,000 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Student Meal Plan — 2,000 kcal
Students on a tight budget. This 7-day plan targets 2,000 kcal/day and averages 130g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — 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
SupermarketAsda
GoalCheap Student
Weekly cost£30–40 estimate
Daily average across the 7 days
2,001 kcal130g protein254g carbs55g fat37g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2000 kcal per person113g protein · 283g carbs per person
Breakfast557 kcal · 12g protein · 110g carbs · 8 min
Banana and Date Smoothie Bowl with Seeds
Made with banana, medjool dates, oat milk. Ready in 8 min — 557 kcal, 12g protein, 110g carbs.
Recipe
Ingredients
- 2 bananas
- 2 Medjool dates
- 100ml oat milk
- 1 tbsp hemp seeds
- 20g low-sugar granola
Allergens in this meal: Cereals containing gluten. Check the label for: Milk, Tree nuts, Peanuts, Sesame, Soybeans, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Put bananas, Medjool dates and oat milk in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a bowl and top with hemp seeds and low-sugar granola, then serve cold.
Lunch346 kcal · 19g protein · 65g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 346 kcal, 19g protein, 65g carbs.
Recipe
Ingredients
- ¾ of a standard tin of cannellini beans, drained
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 200ml vegetable stock
- basil, to taste
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, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onion, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner724 kcal · 60g protein · 78g carbs · 40 min
Roast Chicken Breast with Potatoes and Greens
Made with chicken breast, white potatoes, carrot. Ready in 40 min — 724 kcal, 60g protein, 78g carbs.
Recipe
Ingredients
- 225g chicken breast
- 250g white potatoes
- 2 medium carrots
- ½ small head of broccoli (about 150g)
- 1 tbsp olive oil
- 3 garlic cloves
Method
- Heat the oven to 200°C (180°C fan).
- Cut white potatoes, medium carrots and small head of broccoli into even pieces, spread on a roasting tray and roast for 25-30 minutes, turning once, until tender and lightly browned.
- Roast the chicken breast until cooked through and piping hot, adding it to the tray so it finishes at the same time as the vegetables.
- Serve with olive oil and garlic, then season to taste.
Snack209 kcal · 3g protein · 22g carbs · 1 min
Apple with Walnuts
Made with apple, walnuts. Ready in 1 min — 209 kcal, 3g protein, 22g carbs.
Recipe
Ingredients
- 1 apple
- 20g walnuts
Allergens in this meal: Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion apple as needed.
- Combine apple and walnuts in a bowl or lidded container.
Snack164 kcal · 19g protein · 8g carbs · 3 min
Cottage Cheese with Cucumber
Made with cottage cheese, cucumber. Ready in 3 min — 164 kcal, 19g protein, 8g carbs.
Recipe
Ingredients
- 150g cottage cheese
- ½ cucumber
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Put cucumber in a bowl or lidded container, adding cottage cheese just before eating.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/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
Tins & Jars
Extras
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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.
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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 2,000 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 | £30–40/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. |
Printable meal plan PDF
Asda Student Meal Plan — 2,000 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
2000 kcal - 113g protein, 283g carbs, 54g fat, 52g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (557 kcal, 12g protein, 110g carbs, 12g fat, 13g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (346 kcal, 19g protein, 65g carbs, 2g fat, 20g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (724 kcal, 60g protein, 78g carbs, 20g fat, 13g fibre per person)
- Snack: Apple with Walnuts (209 kcal, 3g protein, 22g carbs, 13g fat, 5g fibre per person)
- Snack: Cottage Cheese with Cucumber (164 kcal, 19g protein, 8g carbs, 7g fat, 1g fibre per person)
Tuesday
1999 kcal - 134g protein, 262g carbs, 49g fat, 35g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (556 kcal, 11g protein, 110g carbs, 12g fat, 13g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (422 kcal, 43g protein, 37g carbs, 13g fat, 3g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (724 kcal, 59g protein, 91g carbs, 12g fat, 16g fibre per person)
- Snack: Almonds and Dried Cranberries (204 kcal, 5g protein, 18g carbs, 12g fat, 3g fibre per person)
- Snack: Skyr High-Protein Yogurt (93 kcal, 16g protein, 6g carbs, 0g fat, 0g fibre per person)
Wednesday
2002 kcal - 124g protein, 260g carbs, 57g fat, 35g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (492 kcal, 10g protein, 97g carbs, 11g fat, 11g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (364 kcal, 41g protein, 46g carbs, 3g fat, 4g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (741 kcal, 65g protein, 67g carbs, 22g fat, 11g fibre per person)
- Snack: Banana and Almonds (209 kcal, 5g protein, 28g carbs, 9g fat, 4g fibre per person)
- Snack: Apple with Walnuts (196 kcal, 3g protein, 22g carbs, 12g fat, 5g fibre per person)
Thursday
2000 kcal - 116g protein, 252g carbs, 63g fat, 35g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (503 kcal, 11g protein, 98g carbs, 11g fat, 11g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (602 kcal, 41g protein, 58g carbs, 20g fat, 12g fibre per person)
- Dinner: Chicken Stir-Fry with Wholewheat Noodles (598 kcal, 55g protein, 74g carbs, 11g fat, 7g fibre per person)
- Snack: Almond Butter with Celery Sticks (102 kcal, 4g protein, 5g carbs, 9g fat, 2g fibre per person)
- Snack: Almonds and Dried Cranberries (195 kcal, 5g protein, 17g carbs, 12g fat, 3g fibre per person)
Friday
2000 kcal - 110g protein, 301g carbs, 51g fat, 46g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (492 kcal, 10g protein, 97g carbs, 11g fat, 11g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (449 kcal, 23g protein, 70g carbs, 11g fat, 11g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (596 kcal, 50g protein, 84g carbs, 10g fat, 16g fibre per person)
- Snack: Mini Protein Overnight Oats (285 kcal, 19g protein, 43g carbs, 4g fat, 5g fibre per person)
- Snack: Peanut Butter with Celery Sticks (178 kcal, 8g protein, 7g carbs, 15g fat, 3g fibre per person)
Saturday
1998 kcal - 149g protein, 219g carbs, 56g fat, 37g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (409 kcal, 27g protein, 44g carbs, 12g fat, 4g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (435 kcal, 37g protein, 49g carbs, 10g fat, 7g fibre per person)
- Dinner: Lean Turkey Mince Stuffed Peppers (568 kcal, 49g protein, 67g carbs, 10g fat, 16g fibre per person)
- Snack: Sardines on Rye Crackers (273 kcal, 20g protein, 28g carbs, 8g fat, 6g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (313 kcal, 16g protein, 31g carbs, 16g fat, 4g fibre per person)
Sunday
2006 kcal - 164g protein, 202g carbs, 58g fat, 17g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (413 kcal, 27g protein, 44g carbs, 12g fat, 4g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (411 kcal, 41g protein, 37g carbs, 12g fat, 3g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (718 kcal, 61g protein, 75g carbs, 19g fat, 5g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
- Snack: Mini Protein Overnight Oats (298 kcal, 20g protein, 45g carbs, 4g fat, 5g fibre per person)
Weekly shopping list
Protein
- Chicken breast 575g
- Chicken tikka 290g
- Turkey mince lean 575g
- Tinned tuna in spring water 130g
- Green lentils 95g
- Smoked salmon 150g
- Lean beef strips 150g
- Tinned sardines in spring water 85g
- King prawns 190g
- Eggs 4
Carbs & Grains
- Low-sugar granola 95g
- White potatoes 250g
- Wholemeal 2 tortillas
- Wholemeal pasta 170g
- Baking potato 180g
- Wholewheat noodles 85g
- Soba noodles 75g
- Rolled oats 75g
- Brown rice 160g
Vegetables
- Tinned tomatoes 4 x 400g tins (1331g required)
- Onion 4
- Carrot 150g
- Broccoli 470g
- Cucumber 2 (490g required)
- Lettuce 80g
- Celery 8 sticks
- Edamame beans 90g
- Red pepper 1
- Sweet potato 410g
- Spinach 90g
- Mixed leaves 75g
- Red onion 1
- Mixed peppers 575g
- peas 75g
Dairy & Eggs
- Oat milk 1 x 1L carton (469ml required)
- Cottage cheese 150g
- Mint yogurt sauce 60g
- Skyr 330g
- Low-fat Greek yogurt 30g
- Reduced-fat crème fraîche 70g
- Halloumi 75g
- Semi-skimmed milk 1 x 1L carton (183ml required)
- Light cream cheese 75g
Fruit
- Banana 12
- Medjool 10 dates
- Apple 2
- Pomegranate seeds 30g
Herbs & Spices
- Garlic 17 cloves
- Basil, optional to taste
- Mixed herbs 1 tsp
- Ginger 1 tsp
- Paprika 1 tsp
Condiments & Oils
- Vegetable stock 1 cube (makes 500ml; 199ml required)
- Olive oil 1 tbsp
- Lemon dressing 14g
- Soy sauce 4.75 tbsp
- Sesame oil 1 tbsp
- Almond butter 1 tbsp
- Peanut butter 30g
- Balsamic dressing 14g
Tins & Jars
- Cannellini beans 200g
Extras
- Hemp seeds 4.75 tbsp
- Walnuts 40g
- Almonds 65g
- Dried cranberries 40g
- Sweetcorn 55g
- Reduced-fat cheddar 65g
- Wholemeal bagel 2
- Lemon juice 2 tsp
- Rye 4 crackers
- Oatcakes 4
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
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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. 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 130g of protein per day across the week, based on the meals actually selected — well above 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 2,000 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 2,000 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 beginners?
Yes. Recipes are rated Standard (20–30 min/day) and use ingredients available at Asda — no specialist equipment or advanced technique is needed.
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