Student Meal Plan: Cheap, Easy Meals for a Week
Student cooking needs to be cheap, fast and possible with a pan, a pot and maybe a microwave. This week uses a short list of staples and cooks two portions at dinner so the second becomes the next day's lunch.
Your 7-day plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Oats with milk and banana | Egg and cheese toastie | One-pot chili con carne with rice (cook double) |
| Tuesday | Toast with peanut butter | Leftover chili with rice | Pasta with tuna, sweetcorn and tomato |
| Wednesday | Oats with apple | Leftover tuna pasta | Vegetable fried rice with egg |
| Thursday | Yogurt and banana | Baked beans on toast | Chickpea and spinach curry with rice (cook double) |
| Friday | Oats with peanut butter | Leftover curry | Homemade wraps with chicken, peppers and cheese |
| Saturday | Pancakes | Leftover chicken wrap | Spaghetti with lentil Bolognese (cook double) |
| Sunday | Scrambled eggs on toast | Leftover Bolognese | Jacket potatoes with cheese and beans |
Grocery list
Produce
- Bananas
- Apples
- Onions
- Garlic
- Bell peppers
- Spinach (frozen is fine)
- Frozen mixed vegetables
- Potatoes
Protein
- Minced beef (or extra lentils)
- Chicken breasts
- Canned tuna
- Eggs
Dairy
- Milk
- Yogurt
- Cheddar
Pantry
- Rolled oats
- Rice
- Pasta
- Spaghetti
- Red lentils
- Canned chickpeas
- Kidney beans
- Baked beans
- Canned tomatoes
- Canned sweetcorn
- Curry paste
- Chili spices
- Peanut butter
- Flour
- Soy sauce
Bakery
- Sliced bread
- Tortillas
Tips for this week
- Always cook dinner for two: tomorrow's lunch is done.
- Buy store-brand staples and frozen vegetables to cut costs.
- Split bulk packs (rice, pasta, oats) with flatmates.
- Lentils and beans are cheap protein: use them to replace part of the meat.
Free printable weekly menu
Download a one-page sample menu with the full grocery list. No email required.
A weekly menu newsletter is coming soon. Email us to be notified
Want a plan made just for you?
MyMenu generates a personalized weekly meal plan and grocery list from your tastes, allergies, diet and household size.
Download on the App StoreFrequently asked questions
What is the cheapest way for students to eat well?
Plan a week ahead, cook from staples like oats, rice, pasta, lentils, beans and eggs, and turn dinners into lunches.
What equipment do I need?
A saucepan, a frying pan, a sharp knife, a chopping board and some containers. An oven or microwave is useful for jacket potatoes.
Can I make this plan vegetarian?
Yes: replace beef with lentils, tuna with chickpeas and chicken with beans or eggs.
More meal plans
- Budget Family Meal Plan for a Week (Family of 4)
- Quick 30-Minute Dinners: A Week of Easy Meals
- Batch Cooking Meal Plan: Cook Once on Sunday, Eat All Week
Scale recipes for your household or convert units with our free tools. See all tools · Meal plans