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 Higher-Protein Weekly Cheap Student Plan — 2,000 kcal
Students on a tight budget. This 7-day plan targets 2,000 kcal/day and averages 121g 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
2,003 kcal121g protein238g carbs62g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
2034 kcal per person120g protein · 262g carbs per person
Breakfast370 kcal · 11g protein · 55g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 370 kcal, 11g protein, 55g carbs.
Recipe
Ingredients
- 50g rolled oats
- 1¾ tsp chia seeds
- 175ml oat milk
- 70g frozen mixed berries
- 1 tsp maple syrup
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, chia seeds and oat milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add frozen mixed berries and maple syrup. Loosen with a splash of oat milk if needed.
Lunch474 kcal · 29g protein · 79g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 474 kcal, 29g protein, 79g carbs.
Recipe
Ingredients
- 90g green lentils
- 1 courgette
- 1 red pepper
- 1 onion
- 450ml vegetable stock
- 1 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.
Dinner634 kcal · 57g protein · 80g carbs · 30 min
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn. Ready in 30 min — 634 kcal, 57g protein, 80g carbs.
Recipe
Ingredients
- 1 standard tin of tuna, drained
- 90g wholemeal pasta (dry weight)
- 90g sweetcorn
- ½ of a standard tin of tomatoes
- 30g reduced-fat cheddar
Allergens in this meal: Cereals containing gluten, Fish, Milk. Check the label for: Eggs. 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, prepare tuna, sweetcorn, tomatoes and reduced-fat cheddar and warm everything gently in a pan.
- Fold the cooked pasta through the pan, then tip everything into an ovenproof dish. Scatter reduced-fat cheddar evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Snack393 kcal · 19g protein · 24g carbs · 5 min
Smoked Mackerel Pâté on Oatcakes
Made with smoked mackerel fillet, light cream cheese, lemon juice. Ready in 5 min — 393 kcal, 19g protein, 24g carbs.
Recipe
Ingredients
- 75g smoked mackerel fillet
- 20g light cream cheese
- 1 tsp lemon juice
- 3 oatcakes
Allergens in this meal: Cereals containing gluten, Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion smoked mackerel fillet as needed.
- Top oatcakes with smoked mackerel fillet, light cream cheese and lemon juice and serve.
Snack163 kcal · 4g protein · 24g carbs · 1 min
Apple and Peanut Butter
Made with apple, peanut butter. Ready in 1 min — 163 kcal, 4g protein, 24g carbs.
Recipe
Ingredients
- 1 apple
- 1 tbsp peanut butter
Allergens in this meal: Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion apple as needed.
- Combine apple and peanut butter in a bowl or lidded container.
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.
0 of 87 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
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.
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.
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 Higher-Protein Weekly Cheap Student 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
2034 kcal - 120g protein, 262g carbs, 56g fat, 46g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (370 kcal, 11g protein, 55g carbs, 9g fat, 11g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (474 kcal, 29g protein, 79g carbs, 3g fat, 17g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (634 kcal, 57g protein, 80g carbs, 10g fat, 11g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (393 kcal, 19g protein, 24g carbs, 26g fat, 3g fibre per person)
- Snack: Apple and Peanut Butter (163 kcal, 4g protein, 24g carbs, 8g fat, 4g fibre per person)
Tuesday
2000 kcal - 147g protein, 222g carbs, 55g fat, 32g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (413 kcal, 12g protein, 62g carbs, 10g fat, 13g fibre per person)
- Lunch: Chicken and Sweet Potato Meal Prep Bowl (453 kcal, 46g protein, 48g carbs, 10g fat, 6g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (637 kcal, 62g protein, 75g carbs, 8g fat, 5g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (257 kcal, 17g protein, 24g carbs, 9g fat, 5g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (240 kcal, 10g protein, 13g carbs, 18g fat, 3g fibre per person)
Wednesday
2000 kcal - 109g protein, 208g carbs, 78g fat, 26g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (392 kcal, 12g protein, 58g carbs, 10g fat, 12g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (554 kcal, 30g protein, 69g carbs, 16g fat, 4g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (578 kcal, 38g protein, 39g carbs, 29g fat, 7g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (354 kcal, 8g protein, 40g carbs, 18g fat, 3g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (122 kcal, 21g protein, 2g carbs, 5g fat, 0g fibre per person)
Thursday
1999 kcal - 111g protein, 244g carbs, 67g fat, 33g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (391 kcal, 12g protein, 58g carbs, 10g fat, 12g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (365 kcal, 34g protein, 48g carbs, 7g fat, 8g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (776 kcal, 55g protein, 78g carbs, 27g fat, 6g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (255 kcal, 6g protein, 43g carbs, 8g fat, 4g fibre per person)
- Snack: Walnuts and Dried Blueberries (212 kcal, 4g protein, 17g carbs, 15g fat, 3g fibre per person)
Friday
1999 kcal - 136g protein, 232g carbs, 56g fat, 34g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (385 kcal, 11g protein, 57g carbs, 9g fat, 12g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (691 kcal, 38g protein, 73g carbs, 28g fat, 9g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (424 kcal, 46g protein, 44g carbs, 8g fat, 6g fibre per person)
- Snack: Pea Protein Green Smoothie (266 kcal, 24g protein, 31g carbs, 5g fat, 5g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (233 kcal, 17g protein, 27g carbs, 6g fat, 2g fibre per person)
Saturday
1981 kcal - 120g protein, 246g carbs, 56g fat, 40g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (250 kcal, 7g protein, 40g carbs, 7g fat, 7g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (459 kcal, 40g protein, 54g carbs, 9g fat, 5g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (854 kcal, 35g protein, 123g carbs, 27g fat, 21g fibre per person)
- Snack: Turkey Breast and Cream Cheese Roll-Up (205 kcal, 19g protein, 22g carbs, 4g fat, 6g fibre per person)
- Snack: Light Mozzarella and Tomato (213 kcal, 19g protein, 7g carbs, 9g fat, 1g fibre per person)
Sunday
2007 kcal - 103g protein, 251g carbs, 68g fat, 52g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (332 kcal, 9g protein, 47g carbs, 12g fat, 10g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (380 kcal, 22g protein, 32g carbs, 17g fat, 5g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (604 kcal, 44g protein, 96g carbs, 7g fat, 25g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (294 kcal, 15g protein, 29g carbs, 15g fat, 4g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (397 kcal, 13g protein, 47g carbs, 17g fat, 8g fibre per person)
Weekly shopping list
Protein
- Green lentils 90g
- Tinned tuna in spring water 240g
- Smoked mackerel fillet 70g
- Chicken breast 180g
- Tuna steak 200g
- Smoked salmon 60g
- Tinned mackerel in brine 120g
- Eggs 6
- King prawns 120g
- Cod fillet 170g
- Lean sirloin steak 210g
- Firm tofu 170g
- Tinned tuna 140g
- Pea protein powder 30g
- Tinned chickpeas 300g
- Turkey breast slices 60g
- Beef tomato 1
- Quorn mince 180g
Carbs & Grains
- Rolled oats 330g
- Wholemeal pasta 170g
- Brown rice 450g
- Wholemeal 1 roll
- Oat 4 biscuits
- Rice 2 cakes
- Low-sugar granola 30g
- Rye bread 4 slices
- Wholemeal bread 2 slices
Vegetables
- Courgette 2
- Red pepper 2
- Onion 3
- Tinned tomatoes 2 x 400g tins (675g required)
- Sweet potato 575g
- Baby spinach 180g
- Asparagus 150g
- Cucumber 1 (165g required)
- Red onion 1
- Spinach 85g
- Cherry tomatoes 1 x 300g pack (293g required)
- Romaine lettuce 40g
- mixed veg 140g
- Spring onion 4
- Mixed leaves 55g
- Avocado 1
- Edamame beans 60g
- Watercress 30g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1158ml required)
- Light cream cheese 70g
- Reduced-fat feta 60g
- Low-fat Greek yogurt 140g
- Coconut milk light 1 x 400ml tin (149ml required)
- Light mozzarella 75g
Fruit
- mixed berries 380g
- Apple 1
- Banana 2
- Dried blueberries 19g
Herbs & Spices
- Cumin 1 tsp
- Garlic powder 1 tsp
- Mixed herbs 2 tsp
- Paprika 1 tsp
- Chilli flakes, optional to taste x2
- Basil, optional to taste
- Garlic 3 cloves
Condiments & Oils
- Vegetable stock 1 cube (makes 500ml; 440ml required)
- Peanut butter 75g
- Olive oil 2.25 tbsp
- Soy sauce 1.75 tbsp
- Lemon dressing 30g
- Light mayo 35g
- Tahini 18g
- Honey 1.25 tbsp
- Sesame oil 0.75 tsp
- Curry paste 22g
- Mustard 1 tsp
Extras
- Chia seeds 55g
- Maple syrup 1.75 tbsp
- Sweetcorn 90g
- Reduced-fat cheddar 65g
- Lemon juice 2.75 tsp
- Oatcakes 7
- Lemon juice, optional to taste x3
- Rye 3 crackers
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Lemon 1
- Walnuts 23g
- Sesame seeds 1 tsp
- Balsamic glaze 0.75 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
- 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 121g 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 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.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.