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
Sainsbury's Quick Shop Weekly Cheap Student Plan — 1,800 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: Sainsbury'sCalories: ~1800 kcal/dayBudget: £40–55Diet: All diets
7-day meal plan
Monday
1800 kcal - 130g protein
Breakfast: Avocado and Eggs on Wholemeal Toast (458 kcal, 22g protein)
Lunch: Mackerel and Brown Rice Salad (508 kcal, 37g protein)
Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (631 kcal, 53g protein)
Snack: Almonds and Dried Cranberries (234 kcal, 7g protein)
Weekly shopping list
Protein
Eggs 2
Tinned mackerel in brine 125g
Smoked salmon 60g
Tinned tuna in spring water 180g
Tinned chickpeas 185g
Quorn mince 250g
Chicken thighs 235g
Turkey breast slices 110g
Pork tenderloin 200g
Firm tofu 225g
King prawns 210g
Mackerel fillet 210g
Chicken breast 180g
Salmon fillet 180g
Carbs & Grains
Wholemeal bread 2 slices
Brown rice 80g dry
Wholemeal pasta 110g dry
Wholemeal tortilla 1
Rolled oats 105g
New potatoes 290g
Vegetables
Avocado half
Cucumber half
Red onion half
Courgette 1
Red pepper 1
Tinned tomatoes 500g
Onion 1
Baby spinach 35g
Mushrooms 220g
Frozen peas 110g
Parsnip 110g
Carrot 110g
Sweet potato 110g
Spring onion 4
Broccoli 200g
Dairy & Eggs
Light cream cheese 30g
Skyr 185g
Tinned coconut milk light 225ml
Peanut butter 1 tbsp
Oat milk 350ml
Cottage cheese 175g
Extras & Condiments
Lemon juice 1 tsp
Chilli flakes pinch
Lemon dressing 15g
Lean sirloin steak 220g
Olive oil 1 tbsp
Rye crackers 3
Garlic 4 cloves
Mixed herbs 1.25 tsp
Quinoa 85g dry
Dill 1 tsp
Mixed leaves 65g
Wholemeal couscous 85g dry
Ras el hanout 2.25 tsp
Lemon 1
Apple 1
Walnuts 20g
Mustard 1 tsp
Vegetable stock 675ml
Parmesan 20g
Dark chocolate 70% 35g
Almonds 20g
Mixed frozen veg 225g
Curry paste 35g
Banana 1
Mustard dressing 25g
Watercress 45g
Soy sauce 1 tbsp
Dried cranberries 20g
Your 7-Day Meal Plan
Monday
1800 kcal130g protein
Breakfast458 kcal · 22g protein · 10 min
Avocado and Eggs on Wholemeal Toast
Made with avocado half, eggs, wholemeal bread. Ready in 10 min — 458 kcal, 22g protein.
Recipe
Toast or warm the bread, bagel, wrap, or pitta if preferred.
Prepare the filling ingredients: Avocado half, Eggs 2, Wholemeal bread 2 slices, Lemon juice 1 tsp, Chilli flakes pinch.
Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch508 kcal · 37g protein · 15 min
Mackerel and Brown Rice Salad
Made with tinned mackerel in brine, brown rice, cucumber half. Ready in 15 min — 508 kcal, 37g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Tinned mackerel in brine 125g, Brown rice 80g dry, Cucumber half, Red onion half, Lemon dressing 15g.
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.
Dinner631 kcal · 53g protein · 20 min
Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg
Made with lean sirloin steak, brown rice, courgette. Ready in 20 min — 631 kcal, 53g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
Meanwhile, prepare the remaining ingredients: Lean sirloin steak 220g, Brown rice 90g dry, Courgette 1, Red pepper 1, Olive oil 1 tbsp.
Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack203 kcal · 18g protein · 5 min
Smoked Salmon with Cream Cheese Crackers
Made with smoked salmon, light cream cheese, rye crackers. Ready in 5 min — 203 kcal, 18g protein.
Recipe
Lay out the ingredients: Smoked salmon 60g, Light cream cheese 30g, Rye crackers 3.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
Eggs 2
Tinned mackerel in brine 125g
Smoked salmon 60g
Tinned tuna in spring water 180g
Tinned chickpeas 185g
Quorn mince 250g
Chicken thighs 235g
Turkey breast slices 110g
Pork tenderloin 200g
Firm tofu 225g
King prawns 210g
Mackerel fillet 210g
Chicken breast 180g
Salmon fillet 180g
Carbs & Grains
Wholemeal bread 2 slices
Brown rice 80g dry
Wholemeal pasta 110g dry
Wholemeal tortilla 1
Rolled oats 105g
New potatoes 290g
Vegetables
Avocado half
Cucumber half
Red onion half
Courgette 1
Red pepper 1
Tinned tomatoes 500g
Onion 1
Baby spinach 35g
Mushrooms 220g
Frozen peas 110g
Parsnip 110g
Carrot 110g
Sweet potato 110g
Spring onion 4
Broccoli 200g
Dairy & Eggs
Light cream cheese 30g
Skyr 185g
Tinned coconut milk light 225ml
Peanut butter 1 tbsp
Oat milk 350ml
Cottage cheese 175g
Extras & Condiments
Lemon juice 1 tsp
Chilli flakes pinch
Lemon dressing 15g
Lean sirloin steak 220g
Olive oil 1 tbsp
Rye crackers 3
Garlic 4 cloves
Mixed herbs 1.25 tsp
Quinoa 85g dry
Dill 1 tsp
Mixed leaves 65g
Wholemeal couscous 85g dry
Ras el hanout 2.25 tsp
Lemon 1
Apple 1
Walnuts 20g
Mustard 1 tsp
Vegetable stock 675ml
Parmesan 20g
Dark chocolate 70% 35g
Almonds 20g
Mixed frozen veg 225g
Curry paste 35g
Banana 1
Mustard dressing 25g
Watercress 45g
Soy sauce 1 tbsp
Dried cranberries 20g
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.
Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
Switch to own-brand products across the board
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 Sainsbury's and typically costs £40–55 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.
