Students on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 115g of protein, built around Co-op's Honest Value (launched November 2024) for an estimated £40–65/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1817 kcal per person109g protein · 227g carbs per person
Breakfast492 kcal · 31g protein · 61g carbs · 15 min
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk.
Recipe
Ingredients
70g wholemeal flour
2 eggs
125ml semi-skimmed milk
90g low-fat yogurt
40g blueberries
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
Whisk wholemeal flour, eggs and semi-skimmed milk into a smooth batter and leave it to stand for 2 minutes.
Lightly grease a non-stick pan, then cook small pancakes for 1-2 minutes per side.
Serve with low-fat yogurt and blueberries.
Lunch485 kcal · 43g protein · 66g carbs · 25 min
Chicken and Orzo Soup
Made with chicken breast, orzo pasta, carrot.
Recipe
Ingredients
150g chicken breast
50g orzo pasta (dry weight)
1 carrot
2 celery stalks
1 onion
525ml chicken stock
parsley fresh, to taste
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Peel and chop the carrot, celery and onion.
Put them in a large pan with the chicken stock, bring to the boil, then add the chicken breast and simmer gently for 12-15 minutes, until cooked through.
Lift out the chicken and shred it. Add the orzo pasta to the pan and simmer for 8-10 minutes, until tender.
Return the chicken to the pan, season to taste and scatter over the parsley before serving.
Dinner644 kcal · 32g protein · 78g carbs · 15 min
Egg Fried Brown Rice with Frozen Vegetables
Made with eggs, brown rice, frozen mixed veg.
Recipe
Ingredients
3 eggs
80g brown rice (dry weight)
175g frozen mixed veg
1¾ tbsp soy sauce
1 tsp sesame oil
2 spring onions
Allergens in this meal: Cereals containing gluten, Eggs, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook the brown rice (dry weight) according to its packet instructions, then spread it on a plate to cool slightly.
Stir-fry frozen mixed veg and spring onions in a large non-stick pan for 3-4 minutes. Push them to one side, add the beaten eggs, and stir until softly set.
Add the cooled rice, stir in soy sauce and sesame oil, and toss over high heat until piping hot.
Snack196 kcal · 3g protein · 22g carbs · 1 min
Apple with Walnuts
Made with apple, walnuts.
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.
Estimated cost: £40–65/week for 1 person from Co-op. Calories and macros remain per person, while shopping quantities are scaled for the household.
0 of 55 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 16 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 16 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
Material
Glass or premium leak-resistant sets
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Appliance This Plan Assumes
This is a batch plan built around slow-cooked meals — the kind of cooking a slow cooker does unattended while you are out. A 3.5L bowl suits the portion counts here. If you already own one, you need nothing else for this plan.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Slow cookerBudget-to-mid range
Crock-Pot Slow Cooker, 3.5L
The classic entry-level Crock-Pot: two heat settings, a removable ceramic bowl for easy cleaning, and a size that suits most households cooking 3-5 portions at once.
Best forA standard household batch cooking stews, curries and casseroles
Good to knowNo timer or digital display on this entry model, so you set it and check back manually.
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
Prepare five portions of Wholemeal Pancakes with Low-Fat Yogurt for quick breakfasts.
Cook and portion five lunches of Chicken and Orzo Soup.
Batch cook Egg Fried Brown Rice with Frozen Vegetables and Pork Tenderloin with Apple and Sweet Potato as the main dinner bases, then alternate them Monday to Friday.
Portion snacks in advance: Apple with Walnuts, Smoked Mackerel Pâté on Oatcakes, Sardines on Rye Crackers, Walnuts and Dried Blueberries, and Roasted Spiced Chickpeas.
Cool everything quickly and get it into the fridge within one to two hours.
Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Convenience-led with smaller stores. Priced above the big four, but member pricing and the Honest Value range keep everyday staples reasonable.
Value rangeHonest Value (launched November 2024)
Loyalty pricingCo-op Membership (member pricing)
What Co-op is good for here
Honest Value covers fresh meat, produce and dairy rather than just cupboard goods.
Local store footprint makes topping up mid-week realistic when a plan slips.
Member pricing applies to many staples used across prep plans.
Worth knowing before you shop
Smaller stores carry less stock, so bulk buying for batch cooking is harder.
Non-member prices are noticeably higher on the same items.
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 Co-op's Honest Value (launched November 2024) 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
Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 Co-op and is estimated at £40–65 per week for one person at typical UK prices, depending on what you already have at home. Co-op Membership (member pricing) can reduce this further.
How much protein does this plan provide per day?
This plan averages 115g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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 Co-op shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Co-op — no specialist equipment or advanced technique is needed.
