Co-op Freezer-Friendly Cheap Student Plan — 1,800 kcal
Students on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 125g of protein, built around Co-op's Honest Value (launched November 2024) for an estimated £50–75/week. Meals are built around ingredients that freeze well — frozen fish, frozen vegetables, freezer-friendly bases — so a weekly shop keeps for longer and less goes to waste.
Plan summary
Individual days vary around these figures.
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Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
Avocado and Eggs on Wholemeal Toast
Made with avocado, eggs, wholemeal bread.
Recipe
Ingredients
- ½ avocado
- 2 eggs
- 2 slices of wholemeal bread
- 1 tsp lemon juice
- chilli flakes, to taste
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice avocado and set aside.
- Crack the eggs into a bowl, season lightly and whisk with a fork. Cook the eggs in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and lemon juice and chilli flakes, to taste.
Chicken, Broccoli and Brown Rice Prep Bowl
Made with chicken breast, broccoli, brown rice.
Recipe
Ingredients
- 175g chicken breast
- ¾ small head of broccoli (about 200g)
- 80g brown rice (dry weight)
- 2 garlic cloves
- 1 tbsp soy sauce
- 1 tsp olive oil
Allergens in this meal: Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Cook the chicken breast in a non-stick pan over medium heat until cooked through. Add garlic for the final minute and cook until fragrant. Rest briefly before slicing if needed.
- Slice or chop a small head of broccoli.
- Arrange chicken breast, a small head of broccoli and the cooked brown rice in a bowl and finish with soy sauce and olive oil.
Smoked Haddock and Potato Bake
Made with smoked haddock fillet, white potatoes, semi-skimmed milk.
Recipe
Ingredients
- 175g smoked haddock fillet
- 250g white potatoes
- 150ml semi-skimmed milk
- 1 onion
- 30g reduced-fat cheddar
- parsley fresh, to taste
Allergens in this meal: Fish, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Boil the white potatoes in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the smoked haddock fillet in a non-stick pan over medium heat until opaque and it flakes easily. Add onion and cook until tender.
- Slice the cooked white potatoes. Stir semi-skimmed milk and parsley fresh into the pan and season to taste. Tip the filling into an ovenproof dish and arrange the potato evenly over the top. Scatter reduced-fat cheddar evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Low-Fat Greek Yogurt with Berries
Made with low-fat greek yogurt, frozen mixed berries.
Recipe
Ingredients
- 150g low-fat Greek yogurt
- 80g frozen mixed berries
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt in a bowl.
- Top with frozen mixed berries.
- Eat straight away, or cover and chill for later the same day.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £50–75/week for 1 person from Co-op. Calories and macros remain per person, while shopping quantities are scaled for the household.
Protein
Carbs & Grains
Vegetables
Plant-Based Milks & Alternatives
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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.
Use 2 five-container glass packs to provide at least 10 main meal spaces, then add the separate small tubs shown above.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- 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.
Plan Details and Assumptions
Co-Op 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 local convenience shops, top-up baskets, simple staples and smaller household meal prep.
- Use flexible recipes because range and pack sizes can vary by store format and local availability.
- Keep the plan built around easy-to-find basics such as eggs, oats, tins, pasta, potatoes, wraps, yogurt and frozen veg where available.
The Assumptions Behind This Plan
Every plan is built on four decisions. If one of them does not match your week, that is the part to change - the swaps below cover the common cases.
| 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 | Co-op | Co-op pages suit local top-up shops, smaller baskets and flexible convenience staples. |
| Budget | £50–75/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. |
Shopping This Plan At Co-op
Convenience-led with smaller stores. Priced above the big four, but member pricing and the Honest Value range keep everyday staples reasonable.
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
- Compare Co-op's own-brand versions of the ingredients on this shopping list
- Compare the price per 100g or 100ml when choosing pack sizes for this week’s quantities
- Plan another use for any unused pack contents before buying extra ingredients
- Compare dried pulses with the tinned pulses on this list if you have time to soak and cook them
- Compare fresh and frozen salmon prices for the salmon meals in this plan
- Compare fresh and frozen berries for the berry meals in this plan
- Compare fresh and frozen chicken breast prices for the chicken meals in this plan
💪 Increase protein
- Keep a bag of frozen prawns or white fish fillets as a fast protein top-up on any meal
- Frozen chicken breast portions cost less than fresh and add protein without a special shop
- Add frozen edamame to a rice or noodle dish for extra plant protein with no prep
🥦 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 £50–75 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 125g 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 Co-op 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 Low (10–20 min/day) and use ingredients available at Co-op — no specialist equipment or advanced technique is needed.
Feedback
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