What this plan is for
A Generic UK supermarket cheap high protein plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Cheap High Protein Meal Plan — 1,800 kcal
Maximum protein on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 138g of protein, built from ingredients stocked at any major UK supermarket for roughly £20–30/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketGeneric UK supermarket
GoalCheap High Protein
Weekly cost£20–30 estimate
Daily average across the 7 days
1,799 kcal138g protein181g carbs58g fat26g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person126g protein · 191g carbs per person
Breakfast468 kcal · 26g protein · 45g carbs · 8 min
Turmeric Scrambled Eggs on Rye Toast
Made with eggs, rye bread, turmeric. Ready in 8 min — 468 kcal, 26g protein, 45g carbs.
Recipe
Ingredients
- 3 eggs
- 2 slices of rye bread
- ½ tsp turmeric
- black pepper, to taste
- 4g butter
- 1 generous handful baby spinach (about 30g)
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop black pepper, to taste and baby spinach, 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.
- Toast rye bread, then serve with the eggs and turmeric and butter.
Lunch587 kcal · 42g protein · 63g carbs · 20 min
Grilled Chicken, Brown Rice and Roasted Peppers
Made with chicken breast, brown rice, mixed peppers. Ready in 20 min — 587 kcal, 42g protein, 63g carbs.
Recipe
Ingredients
- 150g chicken breast
- 70g brown rice (dry weight)
- ¾ pepper
- ¾ tbsp olive oil
- 2 garlic cloves
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the chicken breast in a non-stick pan over medium heat until cooked through. Meanwhile roast pepper and garlic at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Fold the cooked rice through the pan, stir in olive oil, and heat through before serving.
Dinner522 kcal · 42g protein · 57g carbs · 35 min
Pork Tenderloin with Apple and Sweet Potato
Made with pork tenderloin, sweet potato, apple. Ready in 35 min — 522 kcal, 42g protein, 57g carbs.
Recipe
Ingredients
- 175g pork tenderloin
- 1 medium sweet potato
- 1 apple
- ¾ tsp rosemary
- ¾ tbsp olive oil
- 2 garlic cloves
Method
- Cut the medium sweet potato into even chunks and boil in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the pork tenderloin in a non-stick pan over medium heat until cooked through. Add garlic and apple and cook until tender.
- Serve the medium sweet potato with pork tenderloin, apple, garlic, olive oil and rosemary, then season to taste.
Snack222 kcal · 16g protein · 26g carbs · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 222 kcal, 16g protein, 26g carbs.
Recipe
Ingredients
- 125g low-fat Greek yogurt
- 30g low-sugar granola
- ¾ tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt and low-sugar granola in a bowl.
- Top with honey.
- Eat straight away, or cover and chill for later the same day.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £20–30/week for 1 person from Generic UK supermarket. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 10 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Generic UK Supermarket Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Use common UK staples first: oats, rice, potatoes, pasta, eggs, tins, frozen vegetables, yogurt and lean protein.
- Keep branded products optional so the plan still works at Tesco, Aldi, Lidl, Asda, Sainsbury's, Morrisons, Iceland, Waitrose, Ocado, M&S or Co-op.
- Check cupboard items before shopping because sauces, oil, spices, oats and rice are often already at home.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Generic UK supermarket | Generic UK pages use widely available supermarket ingredients and average-price assumptions. |
| Budget | £20–30/week estimate | Very cheap plans repeat staples and avoid niche products. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Cheap High Protein Meal Plan — 1,800 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
1799 kcal - 126g protein, 191g carbs, 60g fat, 21g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (468 kcal, 26g protein, 45g carbs, 20g fat, 6g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (587 kcal, 42g protein, 63g carbs, 17g fat, 4g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (522 kcal, 42g protein, 57g carbs, 17g fat, 9g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (222 kcal, 16g protein, 26g carbs, 6g fat, 2g fibre per person)
Tuesday
1799 kcal - 148g protein, 173g carbs, 57g fat, 34g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (610 kcal, 34g protein, 58g carbs, 27g fat, 8g fibre per person)
- Lunch: Chickpea and Tuna Salad (444 kcal, 57g protein, 40g carbs, 7g fat, 10g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (562 kcal, 36g protein, 66g carbs, 16g fat, 15g fibre per person)
- Snack: Cottage Cheese with Cucumber (183 kcal, 21g protein, 9g carbs, 7g fat, 1g fibre per person)
Wednesday
1800 kcal - 143g protein, 184g carbs, 54g fat, 28g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (468 kcal, 26g protein, 45g carbs, 20g fat, 6g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (407 kcal, 35g protein, 46g carbs, 10g fat, 6g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (731 kcal, 64g protein, 66g carbs, 22g fat, 11g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (194 kcal, 18g protein, 27g carbs, 2g fat, 5g fibre per person)
Thursday
1780 kcal - 123g protein, 175g carbs, 63g fat, 15g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (435 kcal, 25g protein, 39g carbs, 20g fat, 5g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (550 kcal, 39g protein, 59g carbs, 16g fat, 4g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (664 kcal, 48g protein, 66g carbs, 23g fat, 5g fibre per person)
- Snack: Lean Beef Jerky (131 kcal, 11g protein, 11g carbs, 4g fat, 1g fibre per person)
Friday
1799 kcal - 157g protein, 201g carbs, 42g fat, 28g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (528 kcal, 29g protein, 52g carbs, 23g fat, 7g fibre per person)
- Lunch: Chickpea and Tuna Salad (385 kcal, 49g protein, 35g carbs, 6g fat, 9g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (586 kcal, 59g protein, 69g carbs, 9g fat, 7g fibre per person)
- Snack: Mini Protein Overnight Oats (300 kcal, 20g protein, 45g carbs, 4g fat, 5g fibre per person)
Saturday
1799 kcal - 149g protein, 164g carbs, 59g fat, 29g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (443 kcal, 30g protein, 45g carbs, 14g fat, 4g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (505 kcal, 44g protein, 56g carbs, 12g fat, 8g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (695 kcal, 58g protein, 48g carbs, 29g fat, 15g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (156 kcal, 17g protein, 15g carbs, 4g fat, 2g fibre per person)
Sunday
1814 kcal - 123g protein, 177g carbs, 71g fat, 27g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (399 kcal, 26g protein, 44g carbs, 12g fat, 4g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (599 kcal, 42g protein, 64g carbs, 18g fat, 4g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (656 kcal, 40g protein, 57g carbs, 34g fat, 12g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (160 kcal, 15g protein, 12g carbs, 7g fat, 7g fibre per person)
Weekly shopping list
Protein
- Eggs 16
- Chicken breast 650g
- Pork tenderloin 180g
- Tinned tuna in spring water 300g
- Tinned chickpeas 320g
- Lean beef strips 320g
- Turkey breast slices 70g
- Lean sirloin steak 180g
- Lean beef jerky 35g
- Smoked salmon 160g
- Lean lamb mince 220g
- Salmon fillet 160g
Carbs & Grains
- Rye bread 10 slices
- Brown rice 280g
- Low-sugar granola 30g
- Wholemeal bread 3 slices
- Wholemeal pasta 80g
- White potatoes 240g
- Rolled oats 40g
Vegetables
- Baby spinach 140g
- Mixed peppers 390g
- Sweet potato 750g
- Cucumber 2 (489g required)
- Red onion 2
- Mixed leaves 160g
- Broccoli 350g
- Courgette 1
- Red pepper 1
- Onion 2
- Peas 90g
- edamame beans 140g
Dairy & Eggs
- Butter 23g
- Low-fat Greek yogurt 300g
- Cottage cheese 170g
- Reduced-fat crème fraîche 70g
- Semi-skimmed milk 1 x 1L carton (238ml required)
- Skyr 95g
- Light cream cheese 80g
Fruit
- Apple 1
- Banana 1
- mixed berries 90g
Herbs & Spices
- Turmeric 2.5 tsp
- Black pepper, optional to taste x5
- Garlic 12 cloves
- Rosemary 1 tsp
- Parsley, optional to taste
- Ginger 1.25 tsp
- Garam masala 2.25 tsp
- Dill 1 tsp
Condiments & Oils
- Olive oil 5.25 tbsp
- Honey 1 tsp
- Lemon dressing 35g
- Balsamic dressing 30g
- Mustard 1 tsp
Tins & Jars
- Reduced-sugar baked beans 230g
Extras
- Reduced-fat cheddar 55g
- Rye 4 crackers
- Smoked haddock fillet 180g
- Wholemeal bagel 2
- Lemon juice 2 tsp
- Cauliflower 330g
- Lemon 1
- Sea salt, optional to taste
Shopping This Plan At Generic UK supermarket
Built from ingredients stocked by every major UK supermarket, using average UK pricing rather than one retailer.
Value rangeOwn-brand equivalents at any major retailer
What Generic UK supermarket is good for here
- Ingredients are chosen from staples that most UK supermarkets carry, so the plan should work wherever you shop, though ranges still vary by store.
- Easy to swap to a specific retailer later without changing the meals.
- Costs reflect a mid-market average rather than the cheapest or priciest store.
Worth knowing before you shop
- Shopping entirely at a discounter will usually come in below the estimate; a premium store above it.
- No loyalty-scheme pricing is assumed.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy own-brand rolled oats, rice, pasta and tins — nutritionally identical to branded, at any supermarket
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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)
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 high protein plan cost per week?
This plan is designed for a generic UK supermarket and typically costs £20–30 per week for one person, depending on what you already have at home. Buying in bulk and choosing own-brand items can reduce this further.
How much protein does this plan provide per day?
This plan averages 138g of protein per day across the week, based on the meals actually selected — well above general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic cheap high protein plan?
Plenty of cheap high protein plans share the same 1,800 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
Can I print this cheap high protein meal plan or save it as a PDF?
Yes. Use the export / print PDF button on the plan page. The printable version summarises all 7 days at 1,800 kcal/day, the generic UK supermarket shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Most recipes in this plan scale well and reheat easily. Soups, stews, and grain dishes are ideal for making in larger batches to save time midweek.
Is this plan suitable for beginners?
Yes. Recipes are rated Standard (20–30 min/day) and use ingredients available at a generic UK supermarket — no specialist equipment or advanced technique is needed.
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