Iceland Vegetarian Low-Fuss Weekly Cheap Student Plan — 1,800 kcal

Free printable vegetarian UK cheap student meal plan for Iceland: 7 days at ~1,800 kcal/day, £20–30/week estimate, macros and shopping list.

SupermarketIceland
Calorie target~1800 kcal/day
Weekly budget£20–30
Prep difficultyMinimal (under 10 min/day)
Best forStudents on a tight budget
DietVegetarian

Estimated daily macros

Protein
90g
Carbs
210g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forStudents on a tight budget
Calories~1800 kcal/day
Budget£20–30/week estimate
Prep styleMinimal (under 10 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegetarian
Not right for you? Take the quiz →

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 — 1,800 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.

Supermarket: IcelandCalories: ~1800 kcal/dayBudget: £20–30Diet: Vegetarian

7-day meal plan

Monday

1800 kcal - 96g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (466 kcal, 28g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (466 kcal, 31g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (570 kcal, 28g protein)
  • Snack: Almonds and Dried Cranberries (298 kcal, 9g protein)

Tuesday

1800 kcal - 77g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (432 kcal, 26g protein)
  • Lunch: Chickpea and Spinach Curry with Rice (540 kcal, 22g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (564 kcal, 22g protein)
  • Snack: Apple and Peanut Butter (264 kcal, 7g protein)

Wednesday

1800 kcal - 89g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (410 kcal, 25g protein)
  • Lunch: Edamame and Soba Noodle Salad (479 kcal, 25g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (592 kcal, 30g protein)
  • Snack: Mixed Nuts and Dried Fruit (319 kcal, 9g protein)

Thursday

1800 kcal - 84g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (456 kcal, 28g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (456 kcal, 20g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (558 kcal, 28g protein)
  • Snack: Dark Chocolate and Almonds (330 kcal, 8g protein)

Friday

1800 kcal - 97g protein
  • Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (441 kcal, 27g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (490 kcal, 29g protein)
  • Dinner: Tofu and Vegetable Curry with Brown Rice (563 kcal, 34g protein)
  • Snack: Banana and Almonds (306 kcal, 7g protein)

Saturday

1800 kcal - 121g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (478 kcal, 35g protein)
  • Lunch: Miso Tofu and Edamame Bowl (529 kcal, 35g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (529 kcal, 45g protein)
  • Snack: Apple with Walnuts (264 kcal, 6g protein)

Sunday

1800 kcal - 97g protein
  • Breakfast: Eggs, Spinach and Mushroom on Toast (456 kcal, 34g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (576 kcal, 26g protein)
  • Dinner: Tofu Pad Thai (576 kcal, 31g protein)
  • Snack: Almond Butter with Celery Sticks (192 kcal, 6g protein)

Weekly shopping list

Protein

  • Eggs 3
  • Green lentils tinned 260g
  • Tinned chickpeas 240g
  • Green lentils 125g
  • Firm tofu 220g
  • Silken tofu 190g

Carbs & Grains

  • Sourdough bread 3 slices
  • Brown rice 95g dry
  • Soba noodles 90g dry
  • Wholemeal pasta 105g dry
  • Wholemeal bread 3 slices
  • Wholemeal roll 1
  • Rice noodles 95g dry

Vegetables

  • Mushrooms 195g
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Onion 1
  • Carrot 3
  • Sweet potato mash 320g
  • Baby spinach 120g
  • Tinned tomatoes 240g
  • Frozen peas 120g
  • Edamame beans 115g
  • Cucumber half
  • Spinach 75g
  • Cherry tomatoes 10
  • Spring onion 4
  • Peanuts 25g
  • Celery sticks 5

Dairy & Eggs

  • Peanut butter 1.25 tbsp
  • Ricotta 115g
  • Tinned coconut milk light 245ml
  • Halloumi 120g
  • Almond butter 1.25 tbsp

Extras & Condiments

  • Garlic 1 clove
  • Olive oil 1.25 tsp
  • Parsley pinch
  • Mixed leaves 80g
  • Vegetable stock 260ml
  • Almonds 30g
  • Dried cranberries 25g
  • Curry powder 2.5 tsp
  • Parmesan 25g
  • Garlic 2 cloves
  • Apple 1
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Mixed nuts 35g
  • Raisins 25g
  • Cumin 1.25 tsp
  • Mixed beans tinned 500g
  • Chilli powder 1.25 tsp
  • Dark chocolate 70% 40g
  • Roasted mixed veg 185g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Mixed frozen veg 245g
  • Curry paste 35g
  • Banana 1
  • Miso paste 1.25 tbsp
  • Reduced-fat feta 75g
  • Mixed herbs 1.25 tsp
  • Walnuts 25g
  • Balsamic glaze 1.25 tsp
  • Beansprouts 120g
  • Tamari 2.5 tbsp
  • Lime juice

Your 7-Day Meal Plan

Monday

1800 kcal96g protein
Breakfast466 kcal · 28g protein · 12 min

Garlic Mushrooms with Poached Egg on Sourdough

Made with mushrooms, eggs, sourdough bread. Ready in 12 min — 466 kcal, 28g protein.

Recipe
  1. Prepare the ingredients: Mushrooms 195g, Eggs 3, Sourdough bread 3 slices, Garlic 1 clove, Olive oil 1.25 tsp, Parsley pinch.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Lunch466 kcal · 31g protein · 20 min

Vegetable Frittata Slice with Green Salad

Made with eggs, courgette, red pepper. Ready in 20 min — 466 kcal, 31g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Eggs 4, Courgette 1, Red pepper 1, Onion 3/4, Olive oil 1.25 tsp, Mixed leaves 80g.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner570 kcal · 28g protein · 40 min

Mushroom and Lentil Shepherd's Pie

Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 570 kcal, 28g protein.

Recipe
  1. Prepare the ingredients: Green lentils tinned 260g, Mushrooms 260g, Onion 1, Carrot 3, Sweet potato mash 320g, Vegetable stock 260ml.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack298 kcal · 9g protein · 1 min

Almonds and Dried Cranberries

Made with almonds, dried cranberries. Ready in 1 min — 298 kcal, 9g protein.

Recipe
  1. Lay out the ingredients: Almonds 30g, Dried cranberries 25g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £20–30/week for one person from Iceland.

Protein

  • Eggs 3
  • Green lentils tinned 260g
  • Tinned chickpeas 240g
  • Green lentils 125g
  • Firm tofu 220g
  • Silken tofu 190g

Carbs & Grains

  • Sourdough bread 3 slices
  • Brown rice 95g dry
  • Soba noodles 90g dry
  • Wholemeal pasta 105g dry
  • Wholemeal bread 3 slices
  • Wholemeal roll 1
  • Rice noodles 95g dry

Vegetables

  • Mushrooms 195g
  • Courgette 1
  • Red pepper 1
  • Onion 3/4
  • Onion 1
  • Carrot 3
  • Sweet potato mash 320g
  • Baby spinach 120g
  • Tinned tomatoes 240g
  • Frozen peas 120g
  • Edamame beans 115g
  • Cucumber half
  • Spinach 75g
  • Cherry tomatoes 10
  • Spring onion 4
  • Peanuts 25g
  • Celery sticks 5

Dairy & Eggs

  • Peanut butter 1.25 tbsp
  • Ricotta 115g
  • Tinned coconut milk light 245ml
  • Halloumi 120g
  • Almond butter 1.25 tbsp

Extras & Condiments

  • Garlic 1 clove
  • Olive oil 1.25 tsp
  • Parsley pinch
  • Mixed leaves 80g
  • Vegetable stock 260ml
  • Almonds 30g
  • Dried cranberries 25g
  • Curry powder 2.5 tsp
  • Parmesan 25g
  • Garlic 2 cloves
  • Apple 1
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Mixed nuts 35g
  • Raisins 25g
  • Cumin 1.25 tsp
  • Mixed beans tinned 500g
  • Chilli powder 1.25 tsp
  • Dark chocolate 70% 40g
  • Roasted mixed veg 185g
  • Tahini 25g
  • Lemon juice
  • Sesame seeds 1.25 tsp
  • Mixed frozen veg 245g
  • Curry paste 35g
  • Banana 1
  • Miso paste 1.25 tbsp
  • Reduced-fat feta 75g
  • Mixed herbs 1.25 tsp
  • Walnuts 25g
  • Balsamic glaze 1.25 tsp
  • Beansprouts 120g
  • Tamari 2.5 tbsp
  • Lime juice

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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.

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