What this plan is for
A Lidl cheap student plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Lidl Vegan Cheap Student Plan — 1,800 kcal
Students on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 84g of protein, built around Lidl's Simply / own-brand core range for roughly £20–30/week. Protein comes from whole foods — pulses, tofu, tempeh, nuts and seeds — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketLidl
GoalCheap Student
Weekly cost£20–30 estimate
Daily average across the 7 days
1,799 kcal84g protein272g carbs43g fat48g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person93g protein · 308g carbs per person
Breakfast474 kcal · 13g protein · 79g carbs · 5 min
Banana and Oat Smoothie
Made with banana, rolled oats, oat milk. Ready in 5 min — 474 kcal, 13g protein, 79g carbs.
Recipe
Ingredients
- 1 banana
- 60g rolled oats
- 275ml oat milk
- 1 tsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put banana, rolled oats, oat milk and peanut butter in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
Lunch378 kcal · 21g protein · 71g carbs · 15 min
Cannellini Bean and Tomato Soup
Made with cannellini beans tinned, tinned tomatoes, onion. Ready in 15 min — 378 kcal, 21g protein, 71g carbs.
Recipe
Ingredients
- 1 standard tin of cannellini beans, drained
- 1 standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 225ml vegetable stock
- basil, to taste
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic and tomatoes into even pieces. Drain and rinse cannellini beans.
- Heat a large pan over medium heat and soften onion, garlic and tomatoes for 5-7 minutes.
- Stir in vegetable stock and basil, to taste, then add cannellini beans and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner635 kcal · 30g protein · 123g carbs · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 635 kcal, 30g protein, 123g carbs.
Recipe
Ingredients
- 1 standard tin of chickpeas, drained
- 2 medium sweet potatoes
- 1 standard tin of tomatoes
- 4 generous handfuls spinach (about 100g)
- 1 tsp cumin
- 1 tsp paprika
Method
- Peel and chop medium sweet potatoes and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften medium sweet potatoes and tomatoes for 5-7 minutes.
- Stir in cumin and paprika, then add chickpeas and spinach and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Snack312 kcal · 29g protein · 35g carbs · 5 min
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 312 kcal, 29g protein, 35g carbs.
Recipe
Ingredients
- 30g pea protein powder
- 275ml oat milk
- 1 generous handful spinach (about 30g)
- 1 banana
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put pea protein powder, oat milk, spinach and banana in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £20–30/week for 1 person from Lidl. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 45 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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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.
Choose a reusable multipack containing at least 10 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Lidl Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Choose flexible recipes because some limited-time ranges can rotate quickly.
- For batch cooking, buy the core protein and carbohydrate first, then adapt vegetables to what is available.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| 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 | Lidl | Lidl pages work best with simple staples, rotating offers and flexible protein swaps. |
| Budget | £20–30/week estimate | Very cheap plans repeat staples and avoid niche products. |
| Prep style | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Lidl Vegan Cheap Student Plan — 1,800 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
1799 kcal - 93g protein, 308g carbs, 28g fat, 65g fibre- Breakfast: Banana and Oat Smoothie (474 kcal, 13g protein, 79g carbs, 11g fat, 11g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (378 kcal, 21g protein, 71g carbs, 2g fat, 22g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (635 kcal, 30g protein, 123g carbs, 9g fat, 27g fibre per person)
- Snack: Pea Protein Green Smoothie (312 kcal, 29g protein, 35g carbs, 6g fat, 5g fibre per person)
Tuesday
1785 kcal - 71g protein, 280g carbs, 40g fat, 41g fibre- Breakfast: Banana and Oat Smoothie (372 kcal, 10g protein, 62g carbs, 9g fat, 9g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (431 kcal, 22g protein, 68g carbs, 11g fat, 10g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (655 kcal, 32g protein, 113g carbs, 3g fat, 19g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (327 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
Wednesday
1800 kcal - 104g protein, 249g carbs, 45g fat, 43g fibre- Breakfast: Banana and Oat Smoothie (433 kcal, 12g protein, 73g carbs, 10g fat, 10g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (342 kcal, 19g protein, 64g carbs, 2g fat, 20g fibre per person)
- Dinner: Tofu Pad Thai (743 kcal, 47g protein, 80g carbs, 27g fat, 8g fibre per person)
- Snack: Pea Protein Green Smoothie (282 kcal, 26g protein, 32g carbs, 6g fat, 5g fibre per person)
Thursday
1794 kcal - 72g protein, 290g carbs, 39g fat, 52g fibre- Breakfast: Banana and Oat Smoothie (353 kcal, 10g protein, 59g carbs, 8g fat, 8g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (409 kcal, 21g protein, 64g carbs, 10g fat, 10g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (728 kcal, 34g protein, 133g carbs, 5g fat, 31g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (304 kcal, 7g protein, 34g carbs, 16g fat, 3g fibre per person)
Friday
1801 kcal - 85g protein, 273g carbs, 44g fat, 51g fibre- Breakfast: Banana and Oat Smoothie (352 kcal, 10g protein, 59g carbs, 8g fat, 8g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (279 kcal, 16g protein, 52g carbs, 2g fat, 16g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (927 kcal, 38g protein, 133g carbs, 29g fat, 23g fibre per person)
- Snack: Pea Protein Green Smoothie (243 kcal, 21g protein, 29g carbs, 5g fat, 4g fibre per person)
Saturday
1815 kcal - 74g protein, 218g carbs, 72g fat, 31g fibre- Breakfast: Porridge with Walnuts and Cinnamon (428 kcal, 12g protein, 55g carbs, 16g fat, 9g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (356 kcal, 18g protein, 56g carbs, 9g fat, 9g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (754 kcal, 38g protein, 76g carbs, 33g fat, 11g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (277 kcal, 6g protein, 31g carbs, 14g fat, 2g fibre per person)
Sunday
1799 kcal - 90g protein, 286g carbs, 31g fat, 52g fibre- Breakfast: Porridge with Walnuts and Cinnamon (518 kcal, 15g protein, 66g carbs, 20g fat, 11g fibre per person)
- Lunch: Cannellini Bean and Tomato Soup (296 kcal, 17g protein, 55g carbs, 2g fat, 17g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (728 kcal, 35g protein, 135g carbs, 4g fat, 19g fibre per person)
- Snack: Pea Protein Green Smoothie (257 kcal, 23g protein, 30g carbs, 5g fat, 5g fibre per person)
Weekly shopping list
Protein
- Tinned chickpeas 625g
- Pea protein powder 120g
- Red lentils 200g
- Firm tofu 350g
Carbs & Grains
- Rolled oats 360g
- Soba noodles 200g
- Wholemeal 1 roll
- Oat 10 biscuits
- Rice noodles 80g
- Brown rice 260g
Vegetables
- Tinned tomatoes 7 x 400g tins (2622g required)
- Onion 7
- Sweet potato 280g
- Spinach 230g
- Edamame beans 250g
- Cucumber 2 (375g required)
- Red pepper 3
- Butternut squash 350g
- Spring onion 3
- Baby spinach 130g
- mixed veg 150g
Dairy & Eggs
- Oat milk 3 x 1L cartons (2574ml required)
- Coconut milk light 1 x 400ml tin (308ml required)
Fruit
- Banana 7
Herbs & Spices
- Garlic 16 cloves
- Basil, optional to taste x4
- Cumin 2 tsp
- Paprika 1.25 tsp
- Ginger 1.25 tbsp
- Chilli powder 1 tsp
- Cinnamon 1 tsp
- Garam masala 1.75 tsp
Condiments & Oils
- Peanut butter 65g
- Vegetable stock 3 cubes (makes 1500ml; 1368ml required)
- Soy sauce 2.5 tbsp
- Sesame oil 2.5 tsp
- Tamari 2 tbsp
- Curry paste 50g
Tins & Jars
- Cannellini beans 775g
- Mixed beans 330g
Extras
- Beansprouts 100g
- Lime juice, optional to taste
- Peanuts 20g
- Walnuts 35g
- Maple syrup 1.75 tsp
Shopping This Plan At Lidl
The other major discounter, closely matched with Aldi on basket price and similarly limited in range.
Value rangeSimply / own-brand core range
Loyalty pricingLidl Plus (app coupons and spend rewards)
What Lidl is good for here
- Strong bakery and fresh produce for the price point.
- Vemondo plant-based range makes vegan and vegetarian weeks cheaper than at most mainstream stores.
Worth knowing before you shop
- Middle-aisle stock is not reliable for weekly planning — treat it as a bonus, not a staple.
- Store-to-store availability varies more than at the big four.
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 Lidl's Simply / own-brand core range range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
💪 Increase protein
- Stir a scoop of plant protein into porridge, oats or a smoothie for an easy 20g
- Add extra firm tofu, tempeh or edamame to any bowl or stir-fry
- Keep tinned lentils, chickpeas and black beans in to bulk out a meal at low cost
Frequently Asked Questions
How much does this cheap student plan cost per week?
This plan is designed for Lidl and typically costs £20–30 per week for one person, depending on what you already have at home. Lidl Plus (app coupons and spend rewards) can reduce this further.
How much protein does this plan provide per day?
This plan averages 84g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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 Lidl 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Lidl.
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