Cheap High Protein Meal Plan UK — Budget 7-Day Fat Loss Guide
Example 7-Day Cheap High Protein Meal Plan
Below is a sample week. Each day is planned to hit approximately 1,550 calories with a strong protein focus. Calorie and protein figures are estimates; weigh ingredients if you need precision. Use the meal-plan finder to get a better-matched version.
Monday
200 g 0% Greek yogurt, one scoop protein powder, mixed berries, and 15 g chia seeds.
Recipe
Ingredients
- 200g 0% Greek yogurt
- 30g protein powder
- 80g mixed berries
- 15g chia seeds
Allergens in this meal: Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put 0% Greek yogurt in a bowl.
- Top with protein powder, mixed berries and chia seeds.
- Eat straight away, or cover and chill for later the same day.
Two tins of tuna with three hard-boiled egg whites, mixed leaves, cucumber, and lemon dressing.
Recipe
Ingredients
- 2 tins of tuna, drained (about 300g total)
- 3 eggs whites
- 3 generous handfuls mixed leaves (about 80g)
- ¼ cucumber (about 100g)
- 1 tbsp lemon dressing
Allergens in this meal: Eggs, Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop mixed leaves and cucumber, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Season to taste and serve with tuna, whites and lemon dressing.
Two chicken breasts served over 100 g cooked green lentils with a side of steamed broccoli and asparagus.
Recipe
Ingredients
- 300g chicken breast
- 100g cooked lentils
- ½ small head of broccoli (about 150g)
- 100g asparagus
Method
- Slice or chop small head of broccoli and asparagus and have everything else to hand.
- Cook the chicken breast in a non-stick pan over medium heat until cooked through.
- Add cooked lentils and warm through, then taste and serve.
200 g low-fat cottage cheese with sliced cucumber and black pepper.
Recipe
Ingredients
- 200g cottage cheese
- ¼ cucumber (about 100g)
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Put cucumber in a bowl or lidded container, adding cottage cheese just before eating.
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Sample Weekly Shopping List
Here is a sample shopping list to cover this 7-day plan. Estimated cost: £25–35 per week.
Protein
Carbs
Vegetables
Dairy
Fruit
Herbs
Condiments
Extras
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More plan and cost details
Plan at a glance
| Calories | ~1,550/day |
|---|---|
| Protein | ~183g/day |
| Weekly cost | £25–35 per week |
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High protein eating does not have to be expensive. The cheapest sources of protein in UK supermarkets — tinned tuna, eggs, chicken breast, low-fat cottage cheese, and 0% fat Greek yogurt — are also among the most effective for fat loss. This 7-day plan delivers 140–170 g of protein per day at around 1,500–1,600 calories, with an estimated weekly shop cost of £25–35. Built for people who want to lose fat efficiently without spending a fortune on food.
Want this meal plan personalised?
Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.
Why Choose a Cheap High Protein Meal Plan?
Cost per gram of protein is the key metric for budget high-protein eating. Tinned tuna provides 24 g of protein for around 60–70p per can — about 3p per gram of protein. Eggs deliver 6 g of protein for under 30p each. Chicken breast provides 31 g per 100 g for around 55–70p per 100 g. These three foods alone can cover most of your protein needs for the week at very low cost, supplemented by Greek yogurt and cottage cheese for variety and additional protein density.
Tips for Success
- Stock up on tinned tuna in spring water — buy 8–10 cans at once to have protein available for any meal without needing to cook.
- Hard-boil a smaller batch of eggs at the start of the week, keep them chilled, and use them within 2 days for this plan or cook a second batch midweek.
- Chicken breast bought in 1 kg+ packs is significantly cheaper per serving than smaller packs. Batch-cook the whole kilogram on Sunday.
- Low-fat cottage cheese is consistently one of the cheapest protein-dense foods in UK supermarkets at around 80–90p per 300 g pot (36 g of protein).
- Red lentils (500 g for around 80p) provide both protein and fibre — far more per pound spent than any meat. Add them to soups, curries, and stews to reduce cost without reducing nutrition.
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Our AI generator creates a personalised Cheap High Protein meal plan tailored to your preferred UK supermarket, dietary requirements, and cooking time. Free, no sign-up needed.
Generate My Cheap High Protein Plan →Meal plans are for general information only. Calories and protein are estimates. For medical conditions, pregnancy, eating disorders, or clinical dietary needs, speak to a qualified healthcare professional.
Frequently Asked Questions
What are the cheapest high-protein foods in UK supermarkets?
In order of protein per pound spent: red lentils, tinned tuna, eggs, chicken breast (1 kg+ packs), low-fat cottage cheese, and 0% fat Greek yogurt. These five foods can cover your protein needs for around £15–20 per week.
How do I get 140g of protein cheaply?
A sample cheap day: Greek yogurt bowl at breakfast (35 g), two tins of tuna salad at lunch (50 g), chicken breast at dinner (45 g), cottage cheese as snack (20 g). Total: 150 g at very low cost.
Is cheap protein as good as expensive protein?
Yes — tinned tuna has the same amino acid profile as fresh tuna. Eggs are one of the highest-quality protein sources regardless of price. Protein quality matters (complete amino acids), not cost. All proteins listed here are nutritionally excellent.
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