Monday
1500 kcal - 87g protein- Breakfast: Tofu Scramble with Peppers (406 kcal, 31g protein)
- Lunch: Vegetable Frittata Slice with Green Salad (505 kcal, 34g protein)
- Dinner: Chickpea and Sweet Potato Stew (589 kcal, 22g protein)
Morrisons Tinned & Frozen Weekly Cheap Student Plan — 1,500 kcal
Free printable UK cheap student meal plan for Morrisons: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketMorrisons
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyMinimal (under 10 min/day)
Best forStudents on a tight budget
DietAll diets
Estimated daily macros
Plan Quick Facts
Best forStudents on a tight budget
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleMinimal (under 10 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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
Morrisons Tinned & Frozen Weekly Cheap Student Plan — 1,500 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.
7-day meal plan
Tuesday
1500 kcal - 122g protein- Breakfast: Tofu Scramble with Peppers (304 kcal, 23g protein)
- Lunch: Baked Salmon and Quinoa Power Bowl (546 kcal, 44g protein)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (650 kcal, 55g protein)
Wednesday
1500 kcal - 91g protein- Breakfast: Tofu Scramble with Peppers (363 kcal, 28g protein)
- Lunch: Baked Falafel and Salad Pitta (562 kcal, 20g protein)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (575 kcal, 43g protein)
Thursday
1500 kcal - 103g protein- Breakfast: Tofu Scramble with Peppers (335 kcal, 25g protein)
- Lunch: Grilled Halloumi and Roasted Vegetable Salad (554 kcal, 25g protein)
- Dinner: Chicken Tagine with Wholemeal Couscous (611 kcal, 53g protein)
Friday
1500 kcal - 71g protein- Breakfast: Tofu Scramble with Peppers (382 kcal, 29g protein)
- Lunch: Hummus and Roasted Vegetable Pitta (500 kcal, 18g protein)
- Dinner: Mushroom and Pea Brown Rice Risotto (618 kcal, 24g protein)
Saturday
1500 kcal - 115g protein- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (441 kcal, 40g protein)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (552 kcal, 44g protein)
- Dinner: Tofu and Vegetable Curry with Brown Rice (507 kcal, 31g protein)
Sunday
1500 kcal - 126g protein- Breakfast: Smoked Mackerel Scrambled Eggs on Toast (462 kcal, 42g protein)
- Lunch: Lean Beef Mince Lettuce Wraps (438 kcal, 42g protein)
- Dinner: Grilled Mackerel with Warm Potato Salad (600 kcal, 42g protein)
Weekly shopping list
Protein
- Firm tofu 280g
- Eggs 4
- Tinned chickpeas 280g
- Salmon fillet 155g
- Quorn mince 250g
- Chicken thighs 250g
- Smoked mackerel fillet 90g
- Lean beef strips 175g
- Lean beef mince 210g
- Mackerel fillet 210g
Carbs & Grains
- Brown rice 95g dry
- Wholemeal pitta 1
- Wholemeal pasta 115g dry
- Wholemeal bread 2 slices
- New potatoes 290g
Vegetables
- Mixed peppers 140g
- Courgette 1
- Red pepper 1
- Onion 3/4
- Sweet potato 350g
- Tinned tomatoes 550g
- Spinach 140g
- Baby spinach 65g
- Cucumber 50g
- Tomato 1
- Onion 1
- Courgette 1 roasted
- Red pepper 1 roasted
- Mushrooms 260g
- Frozen peas 130g
- Red onion half
- Romaine lettuce leaves 5
- Spring onion 2
Dairy & Eggs
- Halloumi 115g
- Butter 6g
- Tinned coconut milk light 220ml
Extras & Condiments
- Turmeric 0.75 tsp
- Cumin 0.75 tsp
- Olive oil 1.5 tsp
- Mixed leaves 85g
- Paprika 1.5 tsp
- Quinoa 85g dry
- Lemon dressing 15g
- Pumpkin seeds 10g
- Lean sirloin steak 230g
- Falafel 5 baked
- Hummus 50g
- Garlic 4 cloves
- Mixed herbs 1.25 tsp
- Balsamic glaze 1.25 tsp
- Wholemeal couscous 90g dry
- Ras el hanout 2.25 tsp
- Lemon 1
- Vegetable stock 800ml
- Parmesan 25g
- Lemon juice 1 tsp
- Balsamic dressing 15g
- Mixed frozen veg 220g
- Curry paste 35g
- Soy sauce 1.25 tbsp
- Ginger 1.25 tsp
- Mustard dressing 25g
- Watercress 45g
Your 7-Day Meal Plan
Monday
1500 kcal87g protein
Breakfast406 kcal · 31g protein · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 406 kcal, 31g protein.
Recipe
- Prepare the ingredients: Firm tofu 280g, Mixed peppers 140g, Turmeric 0.75 tsp, Cumin 0.75 tsp, Olive oil 1.5 tsp.
- Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
- Serve with the listed bread, vegetables, or toppings.
Lunch505 kcal · 34g protein · 20 min
Vegetable Frittata Slice with Green Salad
Made with eggs, courgette, red pepper. Ready in 20 min — 505 kcal, 34g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Eggs 4, Courgette 1, Red pepper 1, Onion 3/4, Olive oil 1.5 tsp, Mixed leaves 85g.
- Cook or warm any protein or grains listed, then let them cool slightly.
- Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner589 kcal · 22g protein · 25 min
Chickpea and Sweet Potato Stew
Made with tinned chickpeas, sweet potato, tinned tomatoes. Ready in 25 min — 589 kcal, 22g protein.
Recipe
- Prep the listed ingredients: Tinned chickpeas 280g, Sweet potato 350g, Tinned tomatoes 550g, Spinach 140g, Cumin 1.5 tsp, Paprika 1.5 tsp.
- Cook the protein and firmer vegetables in a pan for 5-8 minutes.
- Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Morrisons.
Protein
- Firm tofu 280g
- Eggs 4
- Tinned chickpeas 280g
- Salmon fillet 155g
- Quorn mince 250g
- Chicken thighs 250g
- Smoked mackerel fillet 90g
- Lean beef strips 175g
- Lean beef mince 210g
- Mackerel fillet 210g
Carbs & Grains
- Brown rice 95g dry
- Wholemeal pitta 1
- Wholemeal pasta 115g dry
- Wholemeal bread 2 slices
- New potatoes 290g
Vegetables
- Mixed peppers 140g
- Courgette 1
- Red pepper 1
- Onion 3/4
- Sweet potato 350g
- Tinned tomatoes 550g
- Spinach 140g
- Baby spinach 65g
- Cucumber 50g
- Tomato 1
- Onion 1
- Courgette 1 roasted
- Red pepper 1 roasted
- Mushrooms 260g
- Frozen peas 130g
- Red onion half
- Romaine lettuce leaves 5
- Spring onion 2
Dairy & Eggs
- Halloumi 115g
- Butter 6g
- Tinned coconut milk light 220ml
Extras & Condiments
- Turmeric 0.75 tsp
- Cumin 0.75 tsp
- Olive oil 1.5 tsp
- Mixed leaves 85g
- Paprika 1.5 tsp
- Quinoa 85g dry
- Lemon dressing 15g
- Pumpkin seeds 10g
- Lean sirloin steak 230g
- Falafel 5 baked
- Hummus 50g
- Garlic 4 cloves
- Mixed herbs 1.25 tsp
- Balsamic glaze 1.25 tsp
- Wholemeal couscous 90g dry
- Ras el hanout 2.25 tsp
- Lemon 1
- Vegetable stock 800ml
- Parmesan 25g
- Lemon juice 1 tsp
- Balsamic dressing 15g
- Mixed frozen veg 220g
- Curry paste 35g
- Soy sauce 1.25 tbsp
- Ginger 1.25 tsp
- Mustard dressing 25g
- Watercress 45g
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
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)
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this cheap student plan cost per week?
This plan is designed for Morrisons and typically costs £30–40 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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.