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 Vegetarian One-Pan Cheap Student Plan — 1,800 kcal
Students on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 88g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals are built around ingredients that freeze well — frozen vegetables, frozen fruit, tofu and freezer-friendly bases — so a weekly shop keeps for longer and less goes to waste.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalCheap Student
Weekly cost£30–40 estimate
Daily average across the 7 days
1,801 kcal88g protein270g carbs44g fat44g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person72g protein · 268g carbs per person
Breakfast417 kcal · 9g protein · 82g carbs · 8 min
Banana and Date Smoothie Bowl with Seeds
Made with banana, medjool dates, oat milk. Ready in 8 min — 417 kcal, 9g protein, 82g carbs.
Recipe
Ingredients
- 2 bananas
- 2 Medjool dates
- 75ml oat milk
- ¾ tbsp hemp seeds
- 15g 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.
Lunch442 kcal · 19g protein · 52g carbs · 15 min
Soft Boiled Egg Buddha Bowl with Avocado
Made with eggs, brown rice, avocado. Ready in 15 min — 442 kcal, 19g protein, 52g carbs.
Recipe
Ingredients
- 2 soft-boiled eggs
- 60g brown rice (dry weight)
- ¼ avocado
- 1 generous handful mixed leaves (about 40g)
- 5 cherry tomatoes
- 1 tbsp tahini dressing
Allergens in this meal: Eggs, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop avocado, mixed leaves and cherry tomatoes, then cook them in a non-stick pan over medium heat until softened.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Season to taste and serve with brown rice (dry weight) and tahini dressing.
Dinner843 kcal · 35g protein · 122g carbs · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 843 kcal, 35g protein, 122g carbs.
Recipe
Ingredients
- 1¼ standard tins of chickpeas, drained
- 4 generous handfuls baby spinach (about 100g)
- 150ml light coconut milk
- 150g tomatoes
- ¾ onion
- 1 tbsp plus 1 tsp curry paste
- 60g brown rice (dry weight)
Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften onion and tomatoes for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and baby spinach and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack97 kcal · 9g protein · 12g carbs · 5 min
Tzatziki with Vegetable Dippers
Made with low-fat greek yogurt, cucumber, garlic clove. Ready in 5 min — 97 kcal, 9g protein, 12g carbs.
Recipe
Ingredients
- 70g low-fat Greek yogurt
- ¼ cucumber, grated
- 1 garlic clove
- 1 carrot
- 2 celery sticks
- ¾ tsp dill
Allergens in this meal: Celery, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion grated cucumber, garlic clove, carrot, celery sticks and dill as needed.
- Combine grated cucumber, garlic clove, carrot, celery sticks and dill in a bowl or lidded container, adding low-fat Greek yogurt 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.
0 of 72 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
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 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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 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 | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Asda Vegetarian One-Pan 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
1799 kcal - 72g protein, 268g carbs, 54g fat, 39g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (417 kcal, 9g protein, 82g carbs, 9g fat, 9g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (442 kcal, 19g protein, 52g carbs, 17g fat, 5g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (843 kcal, 35g protein, 122g carbs, 26g fat, 21g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (97 kcal, 9g protein, 12g carbs, 2g fat, 4g fibre per person)
Tuesday
1801 kcal - 83g protein, 228g carbs, 68g fat, 30g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (492 kcal, 10g protein, 97g carbs, 11g fat, 11g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (529 kcal, 38g protein, 65g carbs, 15g fat, 7g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (607 kcal, 28g protein, 59g carbs, 28g fat, 9g fibre per person)
- Snack: Peanut Butter with Celery Sticks (173 kcal, 7g protein, 7g carbs, 14g fat, 3g fibre per person)
Wednesday
1800 kcal - 94g protein, 240g carbs, 56g fat, 29g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (482 kcal, 10g protein, 96g carbs, 10g fat, 11g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (427 kcal, 22g protein, 67g carbs, 11g fat, 10g fibre per person)
- Dinner: Tofu Pad Thai (649 kcal, 41g protein, 70g carbs, 24g fat, 7g fibre per person)
- Snack: Light Mozzarella and Tomato (242 kcal, 21g protein, 7g carbs, 11g fat, 1g fibre per person)
Thursday
1801 kcal - 91g protein, 303g carbs, 30g fat, 57g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (493 kcal, 10g protein, 97g carbs, 11g fat, 11g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (481 kcal, 30g protein, 80g carbs, 3g fat, 17g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (618 kcal, 46g protein, 98g carbs, 7g fat, 25g fibre per person)
- Snack: Banana and Almonds (209 kcal, 5g protein, 28g carbs, 9g fat, 4g fibre per person)
Friday
1799 kcal - 83g protein, 303g carbs, 41g fat, 50g fibre- Breakfast: Banana and Date Smoothie Bowl with Seeds (546 kcal, 11g protein, 109g carbs, 11g fat, 12g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (567 kcal, 41g protein, 69g carbs, 16g fat, 8g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (542 kcal, 26g protein, 105g carbs, 8g fat, 23g fibre per person)
- Snack: Carrot Sticks with Hummus (144 kcal, 5g protein, 20g carbs, 6g fat, 7g fibre per person)
Saturday
1800 kcal - 96g protein, 252g carbs, 39g fat, 36g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (383 kcal, 11g protein, 57g carbs, 9g fat, 12g fibre per person)
- Lunch: Black Bean Burrito Bowl (528 kcal, 21g protein, 100g carbs, 3g fat, 16g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (658 kcal, 33g protein, 80g carbs, 21g fat, 7g fibre per person)
- Snack: Chocolate Protein Shake (231 kcal, 31g protein, 15g carbs, 6g fat, 1g fibre per person)
Sunday
1807 kcal - 96g protein, 299g carbs, 19g fat, 65g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (391 kcal, 12g protein, 58g carbs, 10g fat, 12g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (493 kcal, 30g protein, 82g carbs, 3g fat, 18g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (835 kcal, 39g protein, 153g carbs, 6g fat, 35g fibre per person)
- Snack: Skyr High-Protein Yogurt (88 kcal, 15g protein, 6g carbs, 0g fat, 0g fibre per person)
Weekly shopping list
Protein
- Eggs 5
- Tinned chickpeas 490g
- Firm tofu 525g
- Beef tomato 1
- Green lentils 190g
- Quorn mince 180g
- Black beans 190g
- Whey protein powder 30g
Carbs & Grains
- Low-sugar granola 90g
- Brown rice 350g
- Wholewheat noodles 150g
- Wholemeal pasta 160g
- Soba noodles 70g
- Rice noodles 70g
- Rolled oats 120g
Vegetables
- Avocado 1
- Mixed leaves 45g
- Cherry tomatoes 1 x 300g pack (77g required)
- Baby spinach 250g
- Tinned tomatoes 4 x 400g tins (1258g required)
- Onion 5
- Cucumber 1 (225g required)
- Carrot 3
- Celery 5 sticks
- Broccoli 190g
- Edamame beans 90g
- Red pepper 4
- Spring onion 5
- Courgette 2
- Sweet potato 240g
- Spinach 95g
- mixed veg 190g
Dairy & Eggs
- Oat milk 1 x 1L carton (799ml required)
- Coconut milk light 1 x 400ml tin (147ml required)
- Low-fat Greek yogurt 75g
- Ricotta 90g
- Parmesan 13g
- Light mozzarella 90g
- Semi-skimmed milk 1 x 1L carton (273ml required)
- Skyr 140g
Fruit
- Banana 10
- Medjool 9 dates
- mixed berries 150g
Herbs & Spices
- Garlic 9 cloves
- Dill 0.75 tsp
- Ginger 2.75 tsp
- Basil, optional to taste
- Cumin 1.25 tbsp
- Mixed herbs 1 tsp
- Paprika 1 tsp
- Coriander, optional to taste
- Chilli powder 1 tsp
Condiments & Oils
- Tahini dressing 15g
- Curry paste 22g
- Soy sauce 6.5 tbsp
- Olive oil 2.75 tsp
- Peanut butter 30g
- Sesame oil 1.75 tsp
- Tamari 1.75 tbsp
- Vegetable stock 2 cubes (makes 1L; 914ml required)
- Hummus 60g
- Salsa 50g
Tins & Jars
- Mixed beans 380g
Extras
- Hemp seeds 4.5 tbsp
- Beansprouts 90g
- Lime juice, optional to taste x2
- Peanuts 17g
- Balsamic glaze 1 tsp
- Almonds 18g
- Chia seeds 19g
- Maple syrup 2 tsp
- Sweetcorn 55g
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.
- 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
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Add frozen edamame to a rice or noodle dish for extra plant protein with no prep
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
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 88g 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 ingredients are chosen so a single shop keeps for the full week without a mid-week top-up.
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?
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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Asda.
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.