Tesco Tinned & Frozen Weekly Cheap Student Plan — 1,800 kcal

Free printable UK cheap student meal plan for Tesco: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketTesco
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyMinimal (under 10 min/day)
Best forStudents on a tight budget
DietAll diets

Estimated daily macros

Protein
100g
Carbs
225g
Fats
70g
Fibre
25g

Plan Quick Facts

Best forStudents on a tight budget
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleMinimal (under 10 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Not right for you? Take the quiz →

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 Tinned & Frozen 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: TescoCalories: ~1800 kcal/dayBudget: £30–40Diet: All diets

7-day meal plan

Monday

1800 kcal - 132g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (495 kcal, 39g protein)
  • Lunch: Soft Boiled Egg Buddha Bowl with Avocado (561 kcal, 31g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (509 kcal, 31g protein)
  • Snack: Turkey Breast Slices with Rye Crackers (235 kcal, 31g protein)

Tuesday

1800 kcal - 120g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (438 kcal, 35g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (473 kcal, 28g protein)
  • Dinner: Miso Glazed Salmon with Soba Noodles (635 kcal, 51g protein)
  • Snack: Walnuts and Dried Blueberries (254 kcal, 6g protein)

Wednesday

1800 kcal - 124g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (465 kcal, 37g protein)
  • Lunch: Vegetable Frittata Slice with Green Salad (441 kcal, 29g protein)
  • Dinner: Smoked Haddock and Potato Bake (588 kcal, 51g protein)
  • Snack: Banana and Almonds (306 kcal, 7g protein)

Thursday

1800 kcal - 146g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (400 kcal, 32g protein)
  • Lunch: Baked Salmon and Quinoa Power Bowl (547 kcal, 44g protein)
  • Dinner: Roast Chicken Breast with Potatoes and Greens (590 kcal, 55g protein)
  • Snack: Reduced-Fat Cheddar on Oatcakes (263 kcal, 15g protein)

Friday

1800 kcal - 90g protein
  • Breakfast: High-Protein Yogurt with Homemade Granola (475 kcal, 38g protein)
  • Lunch: Baked Falafel and Salad Pitta (563 kcal, 20g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (537 kcal, 23g protein)
  • Snack: Peanut Butter with Celery Sticks (225 kcal, 9g protein)

Saturday

1800 kcal - 130g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (416 kcal, 32g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (588 kcal, 27g protein)
  • Dinner: Tuna and Sweet Potato Fishcakes with Salad (563 kcal, 44g protein)
  • Snack: Turkey Breast and Cream Cheese Roll-Up (233 kcal, 27g protein)

Sunday

1800 kcal - 125g protein
  • Breakfast: Skyr with Walnuts, Honey and Banana (453 kcal, 35g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (507 kcal, 19g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (573 kcal, 24g protein)
  • Snack: Chocolate Protein Shake (267 kcal, 47g protein)

Weekly shopping list

Protein

  • Eggs 3 soft-boiled
  • Eggs 3
  • Turkey breast slices 105g
  • Firm tofu 210g
  • Salmon fillet 210g
  • Chicken breast 230g
  • Tinned tuna 180g
  • Egg 1
  • Tinned chickpeas 525g

Carbs & Grains

  • Low-sugar granola 50g
  • Brown rice 105g dry
  • Wholemeal bread 3 slices
  • Wholewheat noodles 90g dry
  • Soba noodles 105g dry
  • White potatoes 310g
  • Oatcakes 4
  • Wholemeal pitta 1

Vegetables

  • Avocado 3/4
  • Cherry tomatoes 8
  • Broccoli 115g
  • Courgette 1
  • Red pepper 1
  • Onion half
  • Onion 1
  • Baby spinach 65g
  • Cucumber 55g
  • Carrot 160g
  • Tomato 1
  • Spring onion 3
  • Celery sticks 5
  • Sweet potato 245g mashed
  • Cucumber slices 5
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 40g
  • Tinned tomatoes 270g

Dairy & Eggs

  • Skyr 260g
  • Semi-skimmed milk 185ml
  • Peanut butter 2.5 tbsp
  • Halloumi 120g
  • Light cream cheese 35g
  • Coconut milk light 270ml

Extras & Condiments

  • Frozen berries 105g
  • Mixed leaves 80g
  • Tahini dressing 25g
  • Reduced-sugar baked beans 260g
  • Rye crackers 5
  • Mustard 1.25 tsp
  • Soy sauce 2.25 tbsp
  • Ginger 1.25 tsp
  • Garlic 2 cloves
  • Miso paste 1.25 tbsp
  • Pak choi 175g
  • Sesame seeds 1.25 tsp
  • Walnuts 30g
  • Dried blueberries 25g
  • Olive oil 1.25 tsp
  • Smoked haddock fillet 220g
  • Reduced-fat cheddar 35g
  • Parsley fresh
  • Banana 1
  • Almonds 25g
  • Quinoa 85g dry
  • Lemon dressing 15g
  • Pumpkin seeds 10g
  • Falafel 5 baked
  • Hummus 50g
  • Frozen mixed veg 250g
  • Sesame oil 1.25 tsp
  • Honey 1.25 tsp
  • Balsamic glaze 1.25 tsp
  • Curry paste 40g
  • Whey protein powder 40g

Your 7-Day Meal Plan

Monday

1800 kcal132g protein
Breakfast495 kcal · 39g protein · 5 min

High-Protein Yogurt with Homemade Granola

Made with skyr, low-sugar granola, frozen berries. Ready in 5 min — 495 kcal, 39g protein.

Recipe
  1. Add the base ingredients to a bowl: Skyr 260g, Low-sugar granola 50g, Frozen berries 105g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch561 kcal · 31g protein · 15 min

Soft Boiled Egg Buddha Bowl with Avocado

Made with eggs, brown rice, avocado. Ready in 15 min — 561 kcal, 31g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Eggs 3 soft-boiled, Brown rice 105g dry, Avocado 3/4, Mixed leaves 80g, Cherry tomatoes 8, Tahini dressing 25g.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner509 kcal · 31g protein · 10 min

Poached Eggs and Baked Beans on Wholemeal Toast

Made with eggs, reduced-sugar baked beans, wholemeal bread. Ready in 10 min — 509 kcal, 31g protein.

Recipe
  1. Toast or warm the bread, bagel, wrap, or pitta if preferred.
  2. Prepare the filling ingredients: Eggs 3, Reduced-sugar baked beans 260g, Wholemeal bread 3 slices.
  3. Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Snack235 kcal · 31g protein · 3 min

Turkey Breast Slices with Rye Crackers

Made with turkey breast slices, rye crackers, mustard. Ready in 3 min — 235 kcal, 31g protein.

Recipe
  1. Lay out the ingredients: Turkey breast slices 105g, Rye crackers 5, Mustard 1.25 tsp.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Tesco.

Protein

  • Eggs 3 soft-boiled
  • Eggs 3
  • Turkey breast slices 105g
  • Firm tofu 210g
  • Salmon fillet 210g
  • Chicken breast 230g
  • Tinned tuna 180g
  • Egg 1
  • Tinned chickpeas 525g

Carbs & Grains

  • Low-sugar granola 50g
  • Brown rice 105g dry
  • Wholemeal bread 3 slices
  • Wholewheat noodles 90g dry
  • Soba noodles 105g dry
  • White potatoes 310g
  • Oatcakes 4
  • Wholemeal pitta 1

Vegetables

  • Avocado 3/4
  • Cherry tomatoes 8
  • Broccoli 115g
  • Courgette 1
  • Red pepper 1
  • Onion half
  • Onion 1
  • Baby spinach 65g
  • Cucumber 55g
  • Carrot 160g
  • Tomato 1
  • Spring onion 3
  • Celery sticks 5
  • Sweet potato 245g mashed
  • Cucumber slices 5
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 40g
  • Tinned tomatoes 270g

Dairy & Eggs

  • Skyr 260g
  • Semi-skimmed milk 185ml
  • Peanut butter 2.5 tbsp
  • Halloumi 120g
  • Light cream cheese 35g
  • Coconut milk light 270ml

Extras & Condiments

  • Frozen berries 105g
  • Mixed leaves 80g
  • Tahini dressing 25g
  • Reduced-sugar baked beans 260g
  • Rye crackers 5
  • Mustard 1.25 tsp
  • Soy sauce 2.25 tbsp
  • Ginger 1.25 tsp
  • Garlic 2 cloves
  • Miso paste 1.25 tbsp
  • Pak choi 175g
  • Sesame seeds 1.25 tsp
  • Walnuts 30g
  • Dried blueberries 25g
  • Olive oil 1.25 tsp
  • Smoked haddock fillet 220g
  • Reduced-fat cheddar 35g
  • Parsley fresh
  • Banana 1
  • Almonds 25g
  • Quinoa 85g dry
  • Lemon dressing 15g
  • Pumpkin seeds 10g
  • Falafel 5 baked
  • Hummus 50g
  • Frozen mixed veg 250g
  • Sesame oil 1.25 tsp
  • Honey 1.25 tsp
  • Balsamic glaze 1.25 tsp
  • Curry paste 40g
  • Whey protein powder 40g

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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 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 beginners?

Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.

Related Meal Plans

Aldi Cheap Student Meal Plan — 1,800 kcalLidl Cheap Student Meal Plan — 1,800 kcalTesco Weight Loss Meal Plan — 1,500 kcalTesco Batch Cook Weight Loss Plan — 1,500 kcal
Find a better match →Browse all 1000 plans

Feedback

Seen something off with this plan? Send a quick note and we will review it.