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 Cook-Once Weekly Cheap Student Plan — 2,000 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: ~2000 kcal/dayBudget: £30–40Diet: All diets
7-day meal plan
Monday
2000 kcal - 118g protein
Breakfast: Weetabix with Semi-Skimmed Milk and Banana (379 kcal, 14g protein)
Lunch: Tuna and Edamame Brown Rice Bowl (540 kcal, 46g protein)
Dinner: Tofu Pad Thai (552 kcal, 30g protein)
Snack: Dark Chocolate and Almonds (299 kcal, 7g protein)
Dinner: Turkey Mince Bolognese with Wholemeal Pasta (663 kcal, 55g protein)
Snack: Cottage Cheese with Cucumber (149 kcal, 21g protein)
Snack: Apple with Walnuts (240 kcal, 6g protein)
Thursday
2000 kcal - 117g protein
Breakfast: Weetabix with Semi-Skimmed Milk and Banana (381 kcal, 14g protein)
Lunch: Tuna Niçoise Salad (497 kcal, 44g protein)
Dinner: King Prawn Egg Fried Brown Rice (555 kcal, 44g protein)
Snack: Almonds and Dried Cranberries (266 kcal, 8g protein)
Snack: Dark Chocolate and Almonds (301 kcal, 7g protein)
Friday
2000 kcal - 106g protein
Breakfast: Weetabix with Semi-Skimmed Milk and Banana (377 kcal, 14g protein)
Lunch: Green Lentil and Roasted Sweet Potato Bowl (469 kcal, 21g protein)
Dinner: Chicken and Mushroom Wholemeal Pasta (640 kcal, 55g protein)
Snack: Pumpkin Seeds with Dark Chocolate Chips (263 kcal, 9g protein)
Snack: Apple and Peanut Butter (251 kcal, 7g protein)
Saturday
2000 kcal - 121g protein
Breakfast: Kefir with Berries and Chia Seeds (347 kcal, 14g protein)
Lunch: Tuna and Sweetcorn Jacket Potato (639 kcal, 50g protein)
Dinner: Chickpea and Sweet Potato Stew (583 kcal, 22g protein)
Snack: Carrot Sticks with Hummus (250 kcal, 10g protein)
Snack: Cottage Cheese with Cucumber (181 kcal, 25g protein)
Sunday
2000 kcal - 125g protein
Breakfast: Kefir with Berries and Chia Seeds (323 kcal, 13g protein)
Lunch: Lentil and Roasted Vegetable Soup (464 kcal, 21g protein)
Dinner: Three-Egg Omelette with Feta and Vegetables (542 kcal, 46g protein)
Snack: Protein Yogurt with Low-Sugar Granola (374 kcal, 36g protein)
Snack: Almonds and Dried Cranberries (297 kcal, 9g protein)
Weekly shopping list
Protein
Tinned tuna in spring water 165g
Firm tofu 230g
Smoked salmon 70g
Chicken breast 175g
Lean stewing beef 235g
Beef stock 350ml
Turkey mince lean 230g
Eggs 1
King prawns 230g
Green lentils 115g dry
Tinned chickpeas 280g
Green lentils 130g
Carbs & Grains
Brown rice 90g dry
Rice noodles 90g dry
Wholemeal tortilla 1
Wholemeal pasta 105g dry
New potatoes 175g
Baking potato 280g
Wholemeal roll 1
Low-sugar granola 40g
Vegetables
Edamame beans 90g
Spring onion 2
Peanuts 25g
Romaine lettuce 70g
Sweet potato 290g
Tinned tomatoes 470g
Onion 1
Carrot 2
Baby spinach 70g
Cucumber half
Cherry tomatoes 9
Frozen peas 90g
Mushrooms 230g
Sweetcorn 85g
Spinach 140g
Cucumber 3/4
Courgette 1
Red pepper 1
Dairy & Eggs
Semi-skimmed milk 230ml
Light cream cheese 35g
Peanut butter 1.25 tbsp
Skyr 175g
Cottage cheese 170g
Low-fat Greek yogurt 40g
Extras & Condiments
Weetabix 2 biscuits
Banana 1
Honey 1.25 tsp
Soy sauce 1.25 tbsp
Sesame oil 1.25 tsp
Beansprouts 115g
Tamari 2.25 tbsp
Lime juice
Dark chocolate 70% 35g
Almonds 25g
Rye crackers 3
Light Caesar dressing 25g
Parmesan 10g
Garlic 3 cloves
Apple 1
Olive oil 1.25 tsp
Garlic powder 1.25 tsp
Mixed herbs 1.25 tsp
Walnuts 25g
Green beans 90g
Olives 12
Dried cranberries 25g
Tahini 25g
Lemon juice
Cumin 1.25 tsp
Low-fat crème fraîche 55g
Thyme 1.25 tsp
Pumpkin seeds 35g
Dark chocolate chips 15g
Plain kefir 280ml
Frozen mixed berries 140g
Chia seeds 1.5 tbsp
Paprika 1.5 tsp
Hummus 85g
Vegetable stock 650ml
Reduced-fat feta 75g
Your 7-Day Meal Plan
Monday
2000 kcal118g protein
Breakfast379 kcal · 14g protein · 2 min
Weetabix with Semi-Skimmed Milk and Banana
Made with weetabix, semi-skimmed milk, banana. Ready in 2 min — 379 kcal, 14g protein.
Recipe
Add the base ingredients to a bowl: Weetabix 2 biscuits, Semi-skimmed milk 230ml, Banana 1, Honey 1.25 tsp.
Top with the fruit, nuts, seeds, or honey listed.
Eat straight away, or cover and chill for later the same day.
Lunch540 kcal · 46g protein · 12 min
Tuna and Edamame Brown Rice Bowl
Made with tinned tuna in spring water, brown rice, edamame beans. Ready in 12 min — 540 kcal, 46g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Tinned tuna in spring water 165g, Brown rice 90g dry, Edamame beans 90g, Soy sauce 1.25 tbsp, Sesame oil 1.25 tsp, Spring onion 2.
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.
Dinner552 kcal · 30g protein · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 552 kcal, 30g protein.
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
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.
