Iceland Pescatarian Quick Shop Weekly Cheap Student Plan — 2,000 kcal

Free printable pescatarian UK cheap student meal plan for Iceland: 7 days at ~2,000 kcal/day, £20–30/week estimate, macros and shopping list.

SupermarketIceland
Calorie target~2000 kcal/day
Weekly budget£20–30
Prep difficultyLow (10–20 min/day)
Best forStudents on a tight budget
DietPescatarian

Estimated daily macros

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

Plan Quick Facts

Best forStudents on a tight budget
Calories~2000 kcal/day
Budget£20–30/week estimate
Prep styleLow (10–20 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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 Pescatarian Quick Shop Weekly Cheap Student Plan — 2,000 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: ~2000 kcal/dayBudget: £20–30Diet: Pescatarian

7-day meal plan

Monday

2000 kcal - 106g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (429 kcal, 10g protein)
  • Lunch: Chickpea and Tuna Salad (540 kcal, 47g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (595 kcal, 25g protein)
  • Snack: Almond Butter with Celery Sticks (221 kcal, 7g protein)
  • Snack: Hard-Boiled Eggs (215 kcal, 17g protein)

Tuesday

2000 kcal - 152g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (390 kcal, 9g protein)
  • Lunch: Tuna and Sweetcorn Jacket Potato (578 kcal, 45g protein)
  • Dinner: Baked Cod with New Potatoes and Green Beans (604 kcal, 55g protein)
  • Snack: Tuna on Rye Crackers (239 kcal, 28g protein)
  • Snack: Frozen Edamame Beans with Sea Salt (189 kcal, 15g protein)

Wednesday

2000 kcal - 104g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (403 kcal, 9g protein)
  • Lunch: Sardine and Wholemeal Pasta Salad (597 kcal, 42g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (506 kcal, 31g protein)
  • Snack: Roasted Spiced Chickpeas (260 kcal, 13g protein)
  • Snack: Peanut Butter with Celery Sticks (234 kcal, 9g protein)

Thursday

2000 kcal - 122g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (381 kcal, 9g protein)
  • Lunch: Edamame and Soba Noodle Salad (515 kcal, 27g protein)
  • Dinner: Baked Cod and Chickpea Stew (601 kcal, 56g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (282 kcal, 10g protein)
  • Snack: Low-Fat Greek Yogurt with Berries (221 kcal, 20g protein)

Friday

2000 kcal - 129g protein
  • Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (413 kcal, 9g protein)
  • Lunch: King Prawn and Avocado Salad (507 kcal, 37g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (587 kcal, 29g protein)
  • Snack: Skyr High-Protein Yogurt (200 kcal, 27g protein)
  • Snack: Sardines on Rye Crackers (293 kcal, 27g protein)

Saturday

2000 kcal - 129g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (409 kcal, 27g protein)
  • Lunch: Mackerel and Brown Rice Salad (552 kcal, 40g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (575 kcal, 29g protein)
  • Snack: Apple with Walnuts (232 kcal, 6g protein)
  • Snack: Pea Protein Green Smoothie (232 kcal, 27g protein)

Sunday

2000 kcal - 108g protein
  • Breakfast: Scrambled Eggs on Wholemeal Toast (477 kcal, 31g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (529 kcal, 23g protein)
  • Dinner: Chickpea and Sweet Potato Stew (542 kcal, 21g protein)
  • Snack: Smoked Mackerel Pâté on Oatcakes (271 kcal, 23g protein)
  • Snack: Tzatziki with Vegetable Dippers (181 kcal, 10g protein)

Weekly shopping list

Protein

  • Tinned tuna in spring water 200g
  • Tinned chickpeas 210g
  • Eggs 4
  • Cod fillet 250g
  • Tinned sardines 155g
  • King prawns 200g
  • Green lentils tinned 270g
  • Tinned sardines in spring water 120g
  • Tinned mackerel in brine 140g
  • Green lentils 130g dry
  • Smoked mackerel fillet 105g

Carbs & Grains

  • Rye bread 3 slices
  • Brown rice 125g dry
  • Baking potato 250g
  • New potatoes 310g
  • Wholemeal pasta 105g dry
  • Wholemeal bread 3 slices
  • Soba noodles 100g dry
  • Oatcakes 4

Vegetables

  • Avocado 3/4
  • Cherry tomatoes 8
  • Cucumber 3/4
  • Red onion 3/4
  • Spring onion 3
  • Celery sticks 6
  • Sweetcorn 75g
  • Frozen edamame beans 190g
  • Baby spinach 50g
  • Avocado half
  • Edamame beans 125g
  • Cucumber half
  • Red pepper 1
  • Tinned tomatoes 490g
  • Onion 1
  • Mushrooms 270g
  • Carrot 3
  • Sweet potato mash 330g
  • Red onion half
  • Pea protein powder 35g
  • Spinach 35g
  • Sweet potato 260g
  • Cucumber quarter grated

Dairy & Eggs

  • Almond butter 1.5 tbsp
  • Low-fat Greek yogurt 40g
  • Peanut butter 2.5 tbsp
  • Skyr 200g
  • Butter 6g
  • Semi-skimmed milk 35ml
  • Ricotta 110g
  • Oat milk 280ml
  • Light cream cheese 25g

Extras & Condiments

  • Lemon juice 1.5 tsp
  • Chilli flakes pinch
  • Lemon dressing 20g
  • Frozen mixed veg 280g
  • Soy sauce 2.75 tbsp
  • Sesame oil 1.5 tsp
  • Green beans 190g
  • Lemon 1
  • Olive oil 1.25 tsp
  • Parsley
  • Rye crackers 5
  • Sea salt pinch
  • Reduced-sugar baked beans 260g
  • Smoked paprika 1.25 tsp
  • Cumin 0.75 tsp
  • Ginger 1.25 tsp
  • Garlic 4 cloves
  • Paprika 1.25 tsp
  • Parsley fresh
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Frozen mixed berries 100g
  • Mixed leaves 105g
  • Vegetable stock 270ml
  • Parmesan 15g
  • Apple 1
  • Walnuts 20g
  • Banana half
  • Tahini 25g
  • Garlic clove 3/4
  • Dill 1.25 tsp

Your 7-Day Meal Plan

Monday

2000 kcal106g protein
Breakfast429 kcal · 10g protein · 5 min

Smashed Avocado on Rye Toast with Cherry Tomatoes

Made with rye bread, avocado, cherry tomatoes. Ready in 5 min — 429 kcal, 10g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Rye bread 3 slices, Avocado 3/4, Cherry tomatoes 8, Lemon juice 1.5 tsp, Chilli flakes pinch.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch540 kcal · 47g protein · 8 min

Chickpea and Tuna Salad

Made with tinned tuna in spring water, tinned chickpeas, cucumber. Ready in 8 min — 540 kcal, 47g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Tinned tuna in spring water 200g, Tinned chickpeas 210g, Cucumber 3/4, Red onion 3/4, Lemon dressing 20g.
  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.
Dinner595 kcal · 25g protein · 15 min

Egg Fried Brown Rice with Frozen Vegetables

Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 595 kcal, 25g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Eggs 4, Brown rice 125g dry, Frozen mixed veg 280g, Soy sauce 2.75 tbsp, Sesame oil 1.5 tsp, Spring onion 3.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack221 kcal · 7g protein · 3 min

Almond Butter with Celery Sticks

Made with almond butter, celery sticks. Ready in 3 min — 221 kcal, 7g protein.

Recipe
  1. Lay out the ingredients: Almond butter 1.5 tbsp, Celery sticks 6.
  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.
Snack215 kcal · 17g protein · 10 min

Hard-Boiled Eggs

Made with eggs. Ready in 10 min — 215 kcal, 17g protein.

Recipe
  1. Prepare the ingredients: Eggs 3.
  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.

Weekly Shopping List

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

Protein

  • Tinned tuna in spring water 200g
  • Tinned chickpeas 210g
  • Eggs 4
  • Cod fillet 250g
  • Tinned sardines 155g
  • King prawns 200g
  • Green lentils tinned 270g
  • Tinned sardines in spring water 120g
  • Tinned mackerel in brine 140g
  • Green lentils 130g dry
  • Smoked mackerel fillet 105g

Carbs & Grains

  • Rye bread 3 slices
  • Brown rice 125g dry
  • Baking potato 250g
  • New potatoes 310g
  • Wholemeal pasta 105g dry
  • Wholemeal bread 3 slices
  • Soba noodles 100g dry
  • Oatcakes 4

Vegetables

  • Avocado 3/4
  • Cherry tomatoes 8
  • Cucumber 3/4
  • Red onion 3/4
  • Spring onion 3
  • Celery sticks 6
  • Sweetcorn 75g
  • Frozen edamame beans 190g
  • Baby spinach 50g
  • Avocado half
  • Edamame beans 125g
  • Cucumber half
  • Red pepper 1
  • Tinned tomatoes 490g
  • Onion 1
  • Mushrooms 270g
  • Carrot 3
  • Sweet potato mash 330g
  • Red onion half
  • Pea protein powder 35g
  • Spinach 35g
  • Sweet potato 260g
  • Cucumber quarter grated

Dairy & Eggs

  • Almond butter 1.5 tbsp
  • Low-fat Greek yogurt 40g
  • Peanut butter 2.5 tbsp
  • Skyr 200g
  • Butter 6g
  • Semi-skimmed milk 35ml
  • Ricotta 110g
  • Oat milk 280ml
  • Light cream cheese 25g

Extras & Condiments

  • Lemon juice 1.5 tsp
  • Chilli flakes pinch
  • Lemon dressing 20g
  • Frozen mixed veg 280g
  • Soy sauce 2.75 tbsp
  • Sesame oil 1.5 tsp
  • Green beans 190g
  • Lemon 1
  • Olive oil 1.25 tsp
  • Parsley
  • Rye crackers 5
  • Sea salt pinch
  • Reduced-sugar baked beans 260g
  • Smoked paprika 1.25 tsp
  • Cumin 0.75 tsp
  • Ginger 1.25 tsp
  • Garlic 4 cloves
  • Paprika 1.25 tsp
  • Parsley fresh
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Frozen mixed berries 100g
  • Mixed leaves 105g
  • Vegetable stock 270ml
  • Parmesan 15g
  • Apple 1
  • Walnuts 20g
  • Banana half
  • Tahini 25g
  • Garlic clove 3/4
  • Dill 1.25 tsp

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 pescatarian eaters?

Yes. Every meal in this plan is pescatarian, using ingredients readily available from Iceland.

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