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 Freezer-Friendly Cheap Student Plan — 1,800 kcal
Students on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 80g of protein, built around Lidl's Simply / own-brand core range for roughly £20–30/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.
Your week at a glance
1 personPlan summary
SupermarketLidl
GoalCheap Student
Weekly cost£20–30 estimate
Daily average across the 7 days
1,797 kcal80g protein265g carbs47g fat49g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1798 kcal per person83g protein · 212g carbs per person
Breakfast299 kcal · 8g protein · 41g carbs · 5 min
Smashed Avocado on Rye Toast with Cherry Tomatoes
Made with rye bread, avocado, cherry tomatoes. Ready in 5 min — 299 kcal, 8g protein, 41g carbs.
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.
- Heat chilli flakes, to taste through in a pan or the microwave and slice avocado and cherry tomatoes.
- Layer avocado, cherry tomatoes, lemon juice and chilli flakes, to taste evenly.
Lunch509 kcal · 26g protein · 79g carbs · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 509 kcal, 26g protein, 79g carbs.
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 green lentils (dry weight), medium sweet potato, baby spinach, lemon juice, to taste and cumin in a bowl and finish with tahini.
Dinner804 kcal · 41g protein · 82g carbs · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, frozen mixed veg. Ready in 25 min — 804 kcal, 41g protein, 82g carbs.
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 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.
Snack186 kcal · 8g protein · 10g carbs · 1 min
Pumpkin Seeds with Dark Chocolate Chips
Made with pumpkin seeds, dark chocolate chips. Ready in 1 min — 186 kcal, 8g protein, 10g carbs.
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: £20–30/week for 1 person from Lidl. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Sponsored #ad - container setup
Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 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.
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.
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 Freezer-Friendly 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
1798 kcal - 83g protein, 212g carbs, 70g fat, 38g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (299 kcal, 8g protein, 41g carbs, 11g fat, 9g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (509 kcal, 26g protein, 79g carbs, 10g fat, 15g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (804 kcal, 41g protein, 82g carbs, 35g fat, 12g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (186 kcal, 8g protein, 10g carbs, 14g fat, 2g fibre per person)
Tuesday
1806 kcal - 84g protein, 282g carbs, 45g fat, 60g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (398 kcal, 11g protein, 60g carbs, 13g fat, 12g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (543 kcal, 34g protein, 90g carbs, 3g fat, 19g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (609 kcal, 29g protein, 118g carbs, 9g fat, 26g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (256 kcal, 10g protein, 14g carbs, 20g fat, 3g fibre per person)
Wednesday
1781 kcal - 82g protein, 242g carbs, 54g fat, 37g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (299 kcal, 8g protein, 41g carbs, 11g fat, 9g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (612 kcal, 33g protein, 65g carbs, 24g fat, 8g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (678 kcal, 33g protein, 126g carbs, 4g fat, 18g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (192 kcal, 8g protein, 10g carbs, 15g fat, 2g fibre per person)
Thursday
1800 kcal - 76g protein, 270g carbs, 45g fat, 49g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (366 kcal, 10g protein, 54g carbs, 12g fat, 11g fibre per person)
- Lunch: Hummus and Roasted Vegetable Pitta (391 kcal, 17g protein, 65g carbs, 10g fat, 12g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (798 kcal, 39g protein, 138g carbs, 4g fat, 23g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (245 kcal, 10g protein, 13g carbs, 19g fat, 3g fibre per person)
Friday
1800 kcal - 82g protein, 258g carbs, 49g fat, 41g fibre- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (365 kcal, 10g protein, 53g carbs, 12g fat, 11g fibre per person)
- Lunch: Black Bean Burrito Bowl (551 kcal, 22g protein, 104g carbs, 3g fat, 17g fibre per person)
- Dinner: Tofu Pad Thai (717 kcal, 46g protein, 77g carbs, 26g fat, 8g fibre per person)
- Snack: Apple and Peanut Butter (167 kcal, 4g protein, 24g carbs, 8g fat, 5g fibre per person)
Saturday
1801 kcal - 78g protein, 294g carbs, 35g fat, 55g fibre- Breakfast: Oat Porridge with Berries (470 kcal, 14g protein, 75g carbs, 10g fat, 12g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (555 kcal, 29g protein, 77g carbs, 14g fat, 9g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (604 kcal, 31g protein, 118g carbs, 3g fat, 29g fibre per person)
- Snack: Apple and Peanut Butter (172 kcal, 4g protein, 24g carbs, 8g fat, 5g fibre per person)
Sunday
1794 kcal - 78g protein, 297g carbs, 31g fat, 60g fibre- Breakfast: Oat Porridge with Berries (392 kcal, 12g protein, 62g carbs, 8g fat, 10g fibre per person)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (541 kcal, 28g protein, 84g carbs, 11g fat, 16g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (727 kcal, 34g protein, 133g carbs, 5g fat, 31g fibre per person)
- Snack: Apple and Peanut Butter (134 kcal, 4g protein, 18g carbs, 7g fat, 3g fibre per person)
Weekly shopping list
Protein
- Green lentils 470g
- Firm tofu 500g
- Tinned chickpeas 290g
- Red lentils 200g
- Black beans 200g
- Silken tofu 150g
Carbs & Grains
- Rye bread 10 slices
- Brown rice 420g
- Wholemeal 1 pitta
- Wholemeal 1 roll
- Rice noodles 80g
- Rolled oats 150g
Vegetables
- Avocado 3
- Cherry tomatoes 2 x 300g packs (476g required)
- Sweet potato 600g
- Baby spinach 95g
- mixed veg 280g
- Courgette 2
- Red pepper 3
- Onion 5
- Tinned tomatoes 3 x 400g tins (917g required)
- Spinach 140g
- Butternut squash 420g
- Spring onion 3
- Edamame beans 100g
- Mushrooms 200g
- Carrot 2
- Sweet potato mash 250g
Dairy & Eggs
- Tinned coconut milk light 1 x 400ml tin (155ml required)
- Oat milk 1 x 1L carton (544ml required)
Fruit
- Apple 3
- mixed berries 150g
Herbs & Spices
- Chilli flakes, optional to taste x5
- Cumin 1.5 tbsp
- Paprika 1.25 tsp
- Garlic 5 cloves
- Ginger 1 tsp
- Garam masala 1.75 tsp
- Coriander, optional to taste
- Chilli powder 1 tsp
Condiments & Oils
- Tahini 50g
- Curry paste 23g
- Vegetable stock 3 cubes (makes 1500ml; 1453ml required)
- Hummus 85g
- Salsa 50g
- Tamari 2 tbsp
- Peanut butter 45g
- Miso paste 1 tbsp
- Soy sauce 1 tbsp
Tins & Jars
- Mixed beans 330g
Extras
- Lemon juice 1.75 tbsp
- Lemon juice, optional to taste x3
- Pumpkin seeds 110g
- Dark chocolate chips 55g
- Sesame seeds 2 tsp
- Sweetcorn 60g
- Lime juice, optional to taste x2
- Beansprouts 95g
- Peanuts 19g
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
- 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 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 80g 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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