Asda One-Pan Cheap Student Plan — 2,000 kcal
Free 7-day cheap student meal plan for Asda. Targets ~2000 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Garlic Mushrooms with Poached Egg on Sourdough
Made with mushrooms, eggs, sourdough bread. Ready in 12 min — 360 kcal, 22g protein.
Tiger Prawn and Mango Salad
Made with king prawns, mango half, mixed leaves. Ready in 10 min — 340 kcal, 28g protein.
Chicken and Coconut Milk Curry with Brown Rice
Made with chicken breast, coconut milk light, tinned tomatoes. Ready in 25 min — 530 kcal, 48g protein.
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 230 kcal, 8g protein.
Apple and Peanut Butter
Made with apple, peanut butter. Ready in 1 min — 220 kcal, 6g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Eggs 2
- King prawns 150g
- Chicken breast 200g
- Turkey mince lean 200g
- Lean beef strips 180g
- Pork tenderloin 200g
- Silken tofu 150g
- Firm tofu 180g
- Cod fillet 200g
Carbs & Grains
- Sourdough bread 2 slices
- Brown rice 90g dry
- Low-sugar granola 30g
- Wholemeal pasta 100g dry
- Soba noodles 80g dry
- Rice cakes 2
- Wholewheat noodles 80g dry
Vegetables
- Mushrooms 150g
- Red onion quarter
- Tinned tomatoes 200g
- Onion 1
- Sweet potato 250g
- Spinach 100g
- Carrot 2
- Cucumber half
- Edamame beans 100g
- Sweetcorn 100g
- Parsnip 150g
- Celery sticks 2
- Cherry tomatoes 6
- Black pepper pinch
- Avocado half
- Baby spinach 150g
- Broccoli 100g
Dairy & Eggs
- Coconut milk light 200ml
- Peanut butter 1 tbsp
- Cottage cheese 150g
- Low-fat Greek yogurt 150g
- Ricotta 100g
Extras & Condiments
- Garlic 1 clove
- Olive oil 1 tsp
- Parsley pinch
- Mango half
- Mixed leaves 80g
- Lime juice
- Chilli flakes pinch
- Coriander fresh
- Curry paste 30g
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Apple 1
- Paprika 1 tsp
- Hummus 60g
- Frozen stir-fry veg 150g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Rosemary 1 tsp
- Honey 1 tsp
- Almonds 25g
- Dried cranberries 20g
- Miso paste 1 tbsp
- Cheddar reduced-fat 30g
- Ginger 1 tsp
- Dill 1 tsp
- Tahini dressing 20g
- Parmesan 15g
- Banana 1
- Rye crackers 4
- Mustard 1 tsp
Swaps & Suggestions
💰 Make it cheaper
- 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.
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.