| Calories | ~1,550/day |
|---|---|
| Protein | ~161g/day |
| Weekly cost | £25–35 per week |
Not quite right? Generate a personalised version in 30 seconds →
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.
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.
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.
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 free generator to get a freshly personalised version.
200 g 0% Greek yogurt, one scoop protein powder, mixed berries, and 15 g chia seeds.
Two tins of tuna with three hard-boiled egg whites, mixed leaves, cucumber, and lemon dressing.
Two chicken breasts served over 100 g cooked green lentils with a side of steamed broccoli and asparagus.
200 g low-fat cottage cheese with sliced cucumber and black pepper.
Five egg whites and one yolk, spinach, mushrooms, and cherry tomatoes cooked as an omelette.
Grilled chicken breast sliced over 80 g cooked quinoa with edamame, cucumber, and tahini dressing.
Salmon fillet baked with lemon and herbs, served with a bunch of roasted asparagus and a small side of brown rice.
One scoop protein powder mixed with water, plus 20 g almonds.
50 g oats, one scoop vanilla protein powder, skimmed milk, and banana slices.
Ground turkey and red lentil soup with spinach and mild spices.
Marinated chicken tikka skewers grilled and served with cauliflower rice and raita.
150 g 0% Greek yogurt with 15 g walnuts and a teaspoon of honey.
Three-egg scramble with 75 g smoked salmon and a handful of spinach.
Tinned tuna, one boiled egg, green beans, cherry tomatoes, and olives over mixed leaves.
200 g lean beef strips stir-fried with broccoli, peppers, and a low-sodium soy sauce. Small portion of brown rice.
200 g edamame pods, lightly salted.
Three small pancakes made with one egg, one scoop protein powder, oat flour, and a mashed banana.
Grilled chicken breast, 100 g drained chickpeas, cucumber, spinach, and lemon-garlic dressing.
Baked cod fillet on a bed of 100 g cooked green lentils with roasted tomatoes and a squeeze of lemon.
200 g low-fat cottage cheese with a few chunks of tinned pineapple in juice.
Two eggs (grilled), two lean turkey rashers, mushrooms, tomatoes, and no toast.
King prawns over 80 g quinoa with avocado, cucumber, and a ginger-soy dressing.
200 g lean turkey burger patty in a wholemeal bun with lettuce, tomato, and Greek yogurt sauce.
One scoop whey protein mixed with water.
Two poached eggs on a bed of wilted spinach on wholemeal toast — no hollandaise.
Diced chicken breast slow-simmered with carrots, celery, and lentils.
Roast skinless chicken breast with parsnips, carrots, and green beans. Lean high-protein Sunday roast.
150 g 0% Greek yogurt with mixed berries.
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.
Here is a sample shopping list to cover this 7-day plan. Estimated cost: £25–35 per week.
Keep meals organised with freezer-safe meal prep labels for dates, portions, calories, protein, and reheating notes.
View meal prep labels →Useful if you batch cook, freeze meals, or prep multiple portions.
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.
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.
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.
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.