Seven Healthy Dinners from One Shopping List

Eat Well All Week with One Affordable Food Shop

Eating well at university doesn’t have to be expensive, complicated or time-consuming. With a little planning, one simple shopping list can give you seven different evening meals.

This meal plan is designed to help you spend less on your food shop, reduce waste and make the daily“What am I having for dinner?” decision much easier. By using the same ingredients across several meals, you'll also be less likely to find forgotten vegetables at the back of the fridge.

The Shopping List

Here’s what you’ll need for seven evening meals.

Fresh ingredients

• 2 onions
• 1 garlic bulb
• 3 peppers
• 1 broccoli
• 2 carrots
• 1 cucumber
• 1 bag of spinach
• 1 pack of mushrooms
• 4 tomatoes
• 1 lemon

Protein

• 500g chicken breast or vegetarian chicken-style alternative
• 2 tins chickpeas
• 1 tin kidney beans
• 6 eggs

Carbohydrates

• Rice
• Wholemeal pasta
• Tortilla wraps
• Potatoes

Store cupboard essentials

• 2 tins chopped tomatoes
• Curry powder
• Mixed herbs
• Paprika
• Olive oil
• Salt and pepper

Dinner 1: Chicken & Vegetable Stir-Fry

Start the week with a quick, colourful meal.

You’ll use

• Chicken
• Pepper
• Broccoli
• Garlic
• Rice

Method

1. Cook the rice according to the packet instructions.
2. Fry the sliced chicken until thoroughly cooked.
3. Add the chopped vegetables and garlic.
4. Stir-fry until the vegetables are cooked to your liking.
5. Season and serve with the rice.

What’s in it? Chicken provides protein, while broccoli and peppers add vegetables to the meal.

Dinner 2: Chickpea & Spinach Curry

A warming vegetarian meal that’s simple to make.

You’ll use

• Chickpeas
• Onion
• Garlic
• Spinach
• Tinned chopped tomatoes
• Rice

Method

1. Fry the onion and garlic until soft.
2. Add curry powder and cook for another minute.
3. Stir in the chickpeas and chopped tomatoes.
4. Simmer until the sauce has thickened.
5. Add the spinach and cook until wilted.
6. Serve with rice.

What’s in it? Chickpeas provide both fibre and plant-based protein.

Dinner 3: Loaded Jacket Potatoes

Perfect when you want something filling without lots of preparation.

You’ll use

• Potatoes
• Kidney beans
• Tinned chopped tomatoes
• Spinach

Method

1. Bake the potatoes until crisp on the outside and fluffy inside.
2. Heat the kidney beans with some of the tinned chopped tomatoes.
3. Spoon the mixture over the potatoes.
4. Add some fresh spinach.

What’s in it? Potatoes provide carbohydrates, while kidney beans add fibre and plant-based protein.

Dinner 4: Chicken & Vegetable Pasta

An easy pasta dinner packed with vegetables.

You’ll use

• Chicken
• Wholemeal pasta
• Mushrooms
• Pepper
• Spinach

Method

1. Cook the pasta according to the packet instructions.
2. Fry the chicken until thoroughly cooked.
3. Add the mushrooms and pepper.
4. Stir through the spinach until wilted.
5. Mix with the pasta and season.

What’s in it? This meal combines wholemeal pasta, vegetables and a source of protein.

Dinner 5: Veggie Wrap Night

A quick dinner with very little washing up. Always a bonus.

You’ll use

• Tortilla wraps
• Chickpeas
• Cucumber
• Tomato
• Spinach
• Lemon

Method

1. Warm the wraps.
2. Lightly mash the chickpeas with a squeeze of lemon juice.
3. Add cucumber, tomato and spinach.
4. Roll up and enjoy.

What’s in it? Chickpeas provide protein and fibre, alongside plenty of fresh vegetables.

Dinner 6: Vegetable Frittata

Perfect for using up vegetables before they disappear into the depths of the fridge.

You’ll use

• Eggs
• Mushrooms
• Pepper
• Spinach
• Onion

Method

1. Cook the vegetables in an ovenproof frying pan.
2. Beat the eggs and pour them over the vegetables.
3. Cook for a few minutes on the hob.
4. Finish under the grill until the egg is cooked through.

What’s in it? Eggs provide protein, while the vegetables help you use up ingredients already in your fridge.

Dinner 7: Roasted Veg & Lemon Rice Bowl

Finish the week by turning whatever is left into dinner.

You’ll use

• Remaining vegetables
• Rice
• Lemon
• Any remaining chickpeas or chicken

Method

1. Chop and roast your remaining vegetables.
2. Cook the rice according to the packet instructions.
3. Add a squeeze of lemon juice and seasoning to the rice.
4. Top with the roasted vegetables and any remaining protein.

What’s in it? A flexible meal that helps use up ingredients rather than letting them go to waste.

Top Tips for Student Meal Planning

• Choose ingredients that can work in several different meals.
• Store leftovers safely and use or freeze them appropriately.
• Batch cook when it makes sense to save yourself time later.
• Keep a few herbs and spices in your cupboard so the same ingredients can taste completely different.
• Check your fridge and cupboards before you go shopping. You may already have some of the ingredients you need.

💚 Try This Today

Before your next food shop, plan three evening meals that use some of the same ingredients.

For example, one bag of spinach could go into a curry, pasta dish and frittata rather than being bought for one recipe and forgotten about.

A little planning can help you spend less, waste less food and take some of the stress out of deciding what to cook.

Shopping in Southampton?

Looking for affordable ingredients? Check out our guide to supermarkets in Southampton to find food shops near your halls.

Final Thoughts

Eating well at university doesn’t require an expensive weekly shop or advanced cooking skills.

Choosing versatile ingredients that can be used across several different meals makes planning easier, helps reduce food waste and gives you fewer dinner decisions to make during a busy week.

One shopping list. Seven dinners. Much less wondering what on earth to cook tonight.