Monday
1500 kcal - 72g protein- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (391 kcal, 9g protein)
- Lunch: Baked Tofu and Tahini Buddha Bowl (504 kcal, 30g protein)
- Dinner: Tofu Pad Thai (605 kcal, 33g protein)
Tesco Vegan Budget-Smart Weekly Cheap Student Plan — 1,500 kcal
Free printable vegan UK cheap student meal plan for Tesco: 7 days at ~1,500 kcal/day, £30–40/week estimate, macros and shopping list.
SupermarketTesco
Calorie target~1500 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forStudents on a tight budget
DietVegan
Estimated daily macros
Plan Quick Facts
Best forStudents on a tight budget
Calories~1500 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietVegan
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
Tesco Vegan Budget-Smart 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 - 52g protein- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (391 kcal, 9g protein)
- Lunch: Baked Falafel and Salad Pitta (567 kcal, 20g protein)
- Dinner: Chickpea and Spinach Coconut Curry (542 kcal, 23g protein)
Wednesday
1500 kcal - 58g protein- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (397 kcal, 9g protein)
- Lunch: Green Lentil and Roasted Sweet Potato Bowl (526 kcal, 23g protein)
- Dinner: Red Lentil Dahl with Brown Rice (577 kcal, 26g protein)
Thursday
1500 kcal - 65g protein- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (397 kcal, 9g protein)
- Lunch: Edamame and Soba Noodle Salad (539 kcal, 28g protein)
- Dinner: Mushroom and Lentil Shepherd's Pie (564 kcal, 28g protein)
Friday
1500 kcal - 63g protein- Breakfast: Smashed Avocado on Rye Toast with Cherry Tomatoes (434 kcal, 10g protein)
- Lunch: Cannellini Bean and Tomato Soup (449 kcal, 22g protein)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (617 kcal, 31g protein)
Saturday
1500 kcal - 81g protein- Breakfast: Chia and Oat Overnight Pot with Berries (444 kcal, 16g protein)
- Lunch: Miso Tofu and Edamame Bowl (504 kcal, 34g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (552 kcal, 31g protein)
Sunday
1500 kcal - 56g protein- Breakfast: Chia and Oat Overnight Pot with Berries (474 kcal, 17g protein)
- Lunch: Hummus and Roasted Vegetable Pitta (487 kcal, 18g protein)
- Dinner: Chickpea and Sweet Potato Stew (539 kcal, 21g protein)
Weekly shopping list
Protein
- Firm tofu 225g
- Tinned chickpeas 500g
- Green lentils 130g dry
- Red lentils 155g
- Green lentils tinned 260g
- Silken tofu 180g
Carbs & Grains
- Rye bread 3 slices
- Brown rice 100g dry
- Rice noodles 100g dry
- Wholemeal pitta 1
- Soba noodles 105g dry
- Rolled oats 70g
Vegetables
- Avocado 3/4
- Cherry tomatoes 8
- Spring onion 4
- Peanuts 25g
- Tomato 1
- Cucumber 5 slices
- Baby spinach 190g
- Tinned tomatoes 250g
- Onion 1
- Sweet potato 260g
- Edamame beans 130g
- Cucumber 3/4
- Red pepper 1
- Mushrooms 260g
- Carrot 3
- Sweet potato mash 320g
- Broccoli 240g
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 40g
Dairy & Eggs
- Coconut milk light 250ml
- Oat milk 240ml
Extras & Condiments
- Lemon juice 1.25 tsp
- Chilli flakes pinch
- Roasted mixed veg 190g
- Tahini 25g
- Sesame seeds 1.25 tsp
- Beansprouts 125g
- Tamari 2.5 tbsp
- Lime juice
- Falafel 5 baked
- Hummus 50g
- Mixed leaves 50g
- Curry paste 40g
- Cumin 1.25 tsp
- Garlic 4 cloves
- Ginger 1.25 tsp
- Garam masala 2.5 tsp
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Vegetable stock 260ml
- Cannellini beans tinned 280g
- Basil
- Mixed beans tinned 550g
- Chilli powder 1.5 tsp
- Chia seeds 2.5 tsp
- Frozen mixed berries 95g
- Maple syrup 1.25 tsp
- Miso paste 1.25 tbsp
- Teriyaki sauce 50g
- Paprika 1.25 tsp
Your 7-Day Meal Plan
Monday
1500 kcal72g protein
Breakfast391 kcal · 9g protein · 5 min
Smashed Avocado on Rye Toast with Cherry Tomatoes
Made with rye bread, avocado, cherry tomatoes. Ready in 5 min — 391 kcal, 9g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Rye bread 3 slices, Avocado 3/4, Cherry tomatoes 8, Lemon juice 1.25 tsp, Chilli flakes pinch.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch504 kcal · 30g protein · 20 min
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 504 kcal, 30g protein.
Recipe
- Wash and chop the salad or vegetable ingredients: Firm tofu 225g, Brown rice 100g dry, Roasted mixed veg 190g, Tahini 25g, Lemon juice, Sesame seeds 1.25 tsp.
- 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.
Dinner605 kcal · 33g protein · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 605 kcal, 33g protein.
Recipe
- Prepare the ingredients: Firm tofu 250g, Rice noodles 100g dry, Beansprouts 125g, Spring onion 4, Tamari 2.5 tbsp, Lime juice, Peanuts 25g.
- Cook the main protein or vegetables in a pan over medium heat until cooked through.
- Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Tesco.
Protein
- Firm tofu 225g
- Tinned chickpeas 500g
- Green lentils 130g dry
- Red lentils 155g
- Green lentils tinned 260g
- Silken tofu 180g
Carbs & Grains
- Rye bread 3 slices
- Brown rice 100g dry
- Rice noodles 100g dry
- Wholemeal pitta 1
- Soba noodles 105g dry
- Rolled oats 70g
Vegetables
- Avocado 3/4
- Cherry tomatoes 8
- Spring onion 4
- Peanuts 25g
- Tomato 1
- Cucumber 5 slices
- Baby spinach 190g
- Tinned tomatoes 250g
- Onion 1
- Sweet potato 260g
- Edamame beans 130g
- Cucumber 3/4
- Red pepper 1
- Mushrooms 260g
- Carrot 3
- Sweet potato mash 320g
- Broccoli 240g
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 40g
Dairy & Eggs
- Coconut milk light 250ml
- Oat milk 240ml
Extras & Condiments
- Lemon juice 1.25 tsp
- Chilli flakes pinch
- Roasted mixed veg 190g
- Tahini 25g
- Sesame seeds 1.25 tsp
- Beansprouts 125g
- Tamari 2.5 tbsp
- Lime juice
- Falafel 5 baked
- Hummus 50g
- Mixed leaves 50g
- Curry paste 40g
- Cumin 1.25 tsp
- Garlic 4 cloves
- Ginger 1.25 tsp
- Garam masala 2.5 tsp
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Vegetable stock 260ml
- Cannellini beans tinned 280g
- Basil
- Mixed beans tinned 550g
- Chilli powder 1.5 tsp
- Chia seeds 2.5 tsp
- Frozen mixed berries 95g
- Maple syrup 1.25 tsp
- Miso paste 1.25 tbsp
- Teriyaki sauce 50g
- Paprika 1.25 tsp
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)
Frequently Asked Questions
How much does this cheap student plan cost per week?
This plan is designed for Tesco 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 vegan eaters?
Yes. Every meal in this plan is vegan, using ingredients readily available from Tesco.
Feedback
Seen something off with this plan? Send a quick note and we will review it.