Monday
1500 kcal - 67g protein- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (442 kcal, 16g protein)
- Lunch: Tofu and Noodle Stir-Fry with Soy (549 kcal, 32g protein)
- Dinner: Butternut Squash and Lentil Soup with Bread (509 kcal, 19g protein)
Iceland Vegetarian Low-Fuss Weekly Cheap Student Plan — 1,500 kcal
Free printable vegetarian UK cheap student meal plan for Iceland: 7 days at ~1,500 kcal/day, £20–30/week estimate, macros and shopping list.
SupermarketIceland
Calorie target~1500 kcal/day
Weekly budget£20–30
Prep difficultyMinimal (under 10 min/day)
Best forStudents on a tight budget
DietVegetarian
Estimated daily macros
Plan Quick Facts
Best forStudents on a tight budget
Calories~1500 kcal/day
Budget£20–30/week estimate
Prep styleMinimal (under 10 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
Export This Meal Plan as a PDF
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
Iceland Vegetarian Low-Fuss Weekly Cheap Student Plan — 1,500 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.
7-day meal plan
Tuesday
1500 kcal - 74g protein- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (438 kcal, 16g protein)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (504 kcal, 37g protein)
- Dinner: Chickpea and Sweet Potato Stew (558 kcal, 21g protein)
Wednesday
1500 kcal - 66g protein- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (423 kcal, 15g protein)
- Lunch: Hummus and Roasted Vegetable Pitta (487 kcal, 18g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (590 kcal, 33g protein)
Thursday
1500 kcal - 72g protein- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (442 kcal, 16g protein)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (536 kcal, 24g protein)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (522 kcal, 32g protein)
Friday
1500 kcal - 76g protein- Breakfast: Weetabix with Semi-Skimmed Milk and Banana (393 kcal, 14g protein)
- Lunch: Green Lentil and Halloumi Bowl (583 kcal, 36g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (524 kcal, 26g protein)
Saturday
1500 kcal - 62g protein- Breakfast: Chia and Oat Overnight Pot with Berries (451 kcal, 16g protein)
- Lunch: Egg Mayo Sandwich on Wholemeal (476 kcal, 24g protein)
- Dinner: Mushroom and Pea Brown Rice Risotto (573 kcal, 22g protein)
Sunday
1500 kcal - 62g protein- Breakfast: Chia and Oat Overnight Pot with Berries (414 kcal, 15g protein)
- Lunch: Baked Falafel and Salad Pitta (504 kcal, 18g protein)
- Dinner: Spinach and Ricotta Wholemeal Pasta (582 kcal, 29g protein)
Weekly shopping list
Protein
- Firm tofu 240g
- Red lentils 135g
- Tinned chickpeas 270g
- Eggs 3
- Green lentils 120g cooked
- Green lentils tinned 240g
- Eggs 2 hard-boiled
Carbs & Grains
- Wholewheat noodles 105g dry
- Wholemeal roll 1
- Wholemeal pitta 1
- Brown rice 115g dry
- Wholemeal bread 3 slices
- Rolled oats 75g
- Wholemeal pasta 100g dry
Vegetables
- Broccoli 135g
- Onion 1
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 11
- Sweet potato 330g
- Tinned tomatoes 525g
- Spinach 135g
- Spring onion 3
- Carrot 1
- Celery 3 stalks
- Cucumber 70g
- Mushrooms 240g
- Sweet potato mash 300g
- Frozen peas 120g
- Tomato 1
- Baby spinach 170g
Dairy & Eggs
- Semi-skimmed milk 270ml
- Butternut squash 525g
- Cottage cheese 270g
- Halloumi 95g
- Oat milk 245ml
- Ricotta 110g
Extras & Condiments
- Weetabix 3 biscuits
- Banana 1
- Honey 1.25 tsp
- Soy sauce 2.75 tbsp
- Ginger 1.25 tsp
- Garlic 3 cloves
- Vegetable stock 925ml
- Mixed herbs 1.25 tsp
- Cumin 1.25 tsp
- Paprika 1.25 tsp
- Hummus 105g
- Teriyaki sauce 50g
- Sesame seeds 1.25 tsp
- Reduced-sugar baked beans 270g
- Pomegranate seeds 35g
- Lemon dressing 20g
- Chia seeds 2.5 tsp
- Frozen mixed berries 100g
- Maple syrup 1.25 tsp
- Light mayo 25g
- Watercress 35g
- Mustard 1.25 tsp
- Parmesan 25g
- Falafel 4 baked
- Mixed leaves 45g
- Olive oil 1 tbsp
Your 7-Day Meal Plan
Monday
1500 kcal67g protein
Breakfast442 kcal · 16g protein · 2 min
Weetabix with Semi-Skimmed Milk and Banana
Made with weetabix, semi-skimmed milk, banana. Ready in 2 min — 442 kcal, 16g protein.
Recipe
- Add the base ingredients to a bowl: Weetabix 3 biscuits, Semi-skimmed milk 270ml, Banana 1, Honey 1.25 tsp.
- Top with the fruit, nuts, seeds, or honey listed.
- Eat straight away, or cover and chill for later the same day.
Lunch549 kcal · 32g protein · 15 min
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 549 kcal, 32g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 240g, Wholewheat noodles 105g dry, Broccoli 135g, Soy sauce 2.75 tbsp, Ginger 1.25 tsp, Garlic 3 cloves.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner509 kcal · 19g protein · 30 min
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 509 kcal, 19g protein.
Recipe
- Prep the listed ingredients: Butternut squash 525g, Red lentils 135g, Onion 1, Garlic 3 cloves, Vegetable stock 925ml, Wholemeal roll 1.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Weekly Shopping List
Estimated cost: £20–30/week for one person from Iceland.
Protein
- Firm tofu 240g
- Red lentils 135g
- Tinned chickpeas 270g
- Eggs 3
- Green lentils 120g cooked
- Green lentils tinned 240g
- Eggs 2 hard-boiled
Carbs & Grains
- Wholewheat noodles 105g dry
- Wholemeal roll 1
- Wholemeal pitta 1
- Brown rice 115g dry
- Wholemeal bread 3 slices
- Rolled oats 75g
- Wholemeal pasta 100g dry
Vegetables
- Broccoli 135g
- Onion 1
- Courgette 1 roasted
- Red pepper 1 roasted
- Cherry tomatoes 11
- Sweet potato 330g
- Tinned tomatoes 525g
- Spinach 135g
- Spring onion 3
- Carrot 1
- Celery 3 stalks
- Cucumber 70g
- Mushrooms 240g
- Sweet potato mash 300g
- Frozen peas 120g
- Tomato 1
- Baby spinach 170g
Dairy & Eggs
- Semi-skimmed milk 270ml
- Butternut squash 525g
- Cottage cheese 270g
- Halloumi 95g
- Oat milk 245ml
- Ricotta 110g
Extras & Condiments
- Weetabix 3 biscuits
- Banana 1
- Honey 1.25 tsp
- Soy sauce 2.75 tbsp
- Ginger 1.25 tsp
- Garlic 3 cloves
- Vegetable stock 925ml
- Mixed herbs 1.25 tsp
- Cumin 1.25 tsp
- Paprika 1.25 tsp
- Hummus 105g
- Teriyaki sauce 50g
- Sesame seeds 1.25 tsp
- Reduced-sugar baked beans 270g
- Pomegranate seeds 35g
- Lemon dressing 20g
- Chia seeds 2.5 tsp
- Frozen mixed berries 100g
- Maple syrup 1.25 tsp
- Light mayo 25g
- Watercress 35g
- Mustard 1.25 tsp
- Parmesan 25g
- Falafel 4 baked
- Mixed leaves 45g
- Olive oil 1 tbsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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)
Frequently Asked Questions
How much does this cheap student plan cost per week?
This plan is designed for Iceland and typically costs £20–30 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.
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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Iceland.
Feedback
Seen something off with this plan? Send a quick note and we will review it.