Lidl Vegan Freezer-Friendly Cheap Student Plan — 1,800 kcal
Students on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 81g of protein, built around Lidl's Simply / own-brand core range for an estimated £30–55/week. Meals are built around ingredients that freeze well — frozen vegetables, edamame, frozen fruit and 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
Smashed Avocado on Rye Toast with Cherry Tomatoes
Made with rye bread, avocado, cherry tomatoes.
Recipe
Ingredients
- 2 slices of rye bread
- ½ avocado
- 5 cherry tomatoes
- ¾ tsp lemon juice
- chilli flakes, to taste
Allergens in this meal: Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm rye bread.
- Slice avocado and cherry tomatoes.
- Layer avocado, cherry tomatoes, lemon juice and chilli flakes, to taste evenly.
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach.
Recipe
Ingredients
- 80g green lentils (dry weight)
- ¾ medium sweet potato
- 2 generous handfuls baby spinach (about 50g)
- 1 tbsp tahini
- lemon juice, to taste
- ¾ tsp cumin
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned, then cool slightly.
- Simmer the green lentils (dry weight) in a pan with plenty of water for 15-20 minutes, until tender, then drain any excess liquid.
- Rinse and dry baby spinach.
- Arrange the cooked green lentils, medium sweet potato and baby spinach in a bowl and finish with tahini, lemon juice, to taste and cumin.
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, frozen mixed veg.
Recipe
Ingredients
- 150g firm tofu
- 80g chickpeas, drained
- 150g frozen mixed veg
- 150g light coconut milk
- 1 tbsp plus 2 tsp curry paste
- 60g brown rice (dry weight)
Allergens in this meal: Soybeans. Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Drain and rinse chickpeas.
- Heat a large non-stick pan over medium heat and brown the tofu for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and frozen mixed veg and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips.
Recipe
Ingredients
- 25g pumpkin seeds
- 10g dark chocolate chips
Check the label for: Milk, Tree nuts, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine pumpkin seeds and dark chocolate chips in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–55/week for 1 person from Lidl. Calories and macros remain per person, while shopping quantities are scaled for the household.
Protein
Carbs & Grains
Vegetables
Plant-Based Milks & Alternatives
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Container setup for this plan
This plan has about 18 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
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.
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 | Lidl | Lidl pages work best with simple staples, rotating offers and flexible protein swaps. |
| Budget | £30–55/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. |
Shopping This Plan At Lidl
The other major discounter, closely matched with Aldi on basket price and similarly limited in range.
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
- Compare Lidl'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 berries for the berry meals in this plan
💪 Increase protein
- Add frozen edamame to a rice or noodle dish for extra plant protein with no prep
- 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
Frequently Asked Questions
How much does this cheap student plan cost per week?
This plan is designed for Lidl and is estimated at £30–55 per week for one person at typical UK prices, 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 81g 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 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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