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 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 calories, protein totals and the weekly shopping list.
Supermarket: AsdaCalories: ~2000 kcal/dayBudget: £30–40Diet: All diets
7-day meal plan
Monday
2000 kcal - 141g protein
Breakfast: Chia and Oat Overnight Pot with Berries (409 kcal, 14g protein)
Lunch: Green Lentil and Roasted Sweet Potato Bowl (453 kcal, 20g protein)
Dinner: Turkey Mince Bolognese with Wholemeal Pasta (641 kcal, 53g protein)
Snack: Chocolate Protein Shake (221 kcal, 39g protein)
Snack: Reduced-Fat Cheddar on Oatcakes (276 kcal, 15g protein)
Tuesday
2000 kcal - 135g protein
Breakfast: Chia and Oat Overnight Pot with Berries (430 kcal, 15g protein)
Lunch: Tuna and Sweetcorn Jacket Potato (535 kcal, 42g protein)
Dinner: King Prawn Egg Fried Brown Rice (558 kcal, 44g protein)
Snack: Mini Protein Overnight Oats (268 kcal, 26g protein)
Snack: Peanut Butter with Celery Sticks (209 kcal, 8g protein)
Wednesday
2000 kcal - 148g protein
Breakfast: Chia and Oat Overnight Pot with Berries (460 kcal, 16g protein)
Lunch: Lentil and Roasted Vegetable Soup (447 kcal, 20g protein)
Dinner: Chicken and Mushroom Wholemeal Pasta (696 kcal, 60g protein)
Snack: Lean Beef Jerky (161 kcal, 25g protein)
Snack: Turkey Breast and Cream Cheese Roll-Up (236 kcal, 27g protein)
Thursday
2000 kcal - 182g protein
Breakfast: Chia and Oat Overnight Pot with Berries (426 kcal, 15g protein)
Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (588 kcal, 55g protein)
Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (576 kcal, 58g protein)
Snack: Hard-Boiled Eggs (179 kcal, 14g protein)
Snack: Chocolate Protein Shake (231 kcal, 40g protein)
Friday
2000 kcal - 153g protein
Breakfast: Chia and Oat Overnight Pot with Berries (446 kcal, 16g protein)
Lunch: Grilled Chicken and Chickpea Power Salad (590 kcal, 53g protein)
Dinner: Three-Egg Omelette with Feta and Vegetables (506 kcal, 43g protein)
Snack: Frozen Edamame Beans with Sea Salt (181 kcal, 14g protein)
Snack: Mini Protein Overnight Oats (277 kcal, 27g protein)
Saturday
2000 kcal - 148g protein
Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (525 kcal, 25g protein)
Lunch: Chicken and Orzo Soup (550 kcal, 50g protein)
Dinner: Red Lentil Dahl with Brown Rice (563 kcal, 25g protein)
Snack: Prawn Cocktail in Lettuce Cups (200 kcal, 23g protein)
Snack: Lean Beef Jerky (162 kcal, 25g protein)
Sunday
2000 kcal - 139g protein
Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (505 kcal, 24g protein)
Lunch: Egg Mayo Sandwich on Wholemeal (468 kcal, 24g protein)
Dinner: Chicken and Lentil One-Pot Stew (625 kcal, 60g protein)
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?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
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.
