Maximum protein on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 139g of protein, built from ingredients stocked at any major UK supermarket for an estimated £65–100/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.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1804 kcal per person138g protein · 184g carbs per person
Breakfast549 kcal · 31g protein · 52g carbs · 8 min
Turmeric Scrambled Eggs on Rye Toast
Made with eggs, rye bread, turmeric.
Recipe
Ingredients
3 eggs
2 slices of rye bread
½ tsp turmeric
black pepper, to taste
5g 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 baby spinach, then cook them in butter in a non-stick pan over medium heat until softened.
Beat the eggs in a bowl with turmeric, then add them to the pan and cook over medium heat, stirring gently until softly set.
Toast rye bread, then serve with the eggs and black pepper, to taste.
Lunch417 kcal · 42g protein · 37g carbs · 10 min
Chicken Tikka Wholemeal Wrap
Made with chicken tikka, wholemeal tortilla, mint yogurt sauce.
Recipe
Ingredients
150g chicken tikka
1 wholemeal tortilla
2 tbsp mint yogurt sauce
1 generous handful lettuce (about 40g)
50g cucumber
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
Toast or warm wholemeal tortilla.
Slice chicken tikka and cucumber.
Layer chicken tikka, mint yogurt sauce, lettuce and cucumber evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner591 kcal · 47g protein · 66g carbs · 35 min
Pork Tenderloin with Apple and Sweet Potato
Made with pork tenderloin, sweet potato, apple.
Recipe
Ingredients
200g pork tenderloin
1 medium sweet potato
1 apple
1 tsp rosemary
1 tbsp olive oil
2 garlic cloves
Method
Heat the oven to 200°C (180°C fan).
Cut the sweet potato into chunks and the apple into wedges, toss with the olive oil, crushed garlic and rosemary, and roast for 25-30 minutes.
Meanwhile, brown the pork tenderloin all over in a hot non-stick pan, then add it to the tray for the final 15-20 minutes, until cooked through with no pink juices.
Rest the pork for 5 minutes, then slice and serve with the sweet potato and apple.
Snack247 kcal · 18g protein · 29g carbs · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey.
Recipe
Ingredients
150g low-fat Greek yogurt
30g low-sugar granola
1 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.
Estimated cost: £65–100/week for 1 person from Generic UK supermarket. Calories and macros remain per person, while 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
Sponsored #ad - container setup
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.
Use 2 five-container glass packs to provide at least 10 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
Material
Glass
Price and availability
Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
The One Tool This Plan Assumes
The protein and calorie figures on this plan are calculated from weighed portions. Estimating by eye is where most high-protein plans quietly drift, so a set of digital scales is the difference between following this plan and approximating it. Any scale works — this is simply a cheap, accurate one.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Kitchen scaleBudget
Salter Arc Digital Kitchen Scale
A slim, add-and-weigh digital scale with a 3kg capacity, useful for portioning rice, protein and vegetables precisely rather than guessing by eye.
Best forWeighing portions accurately for calorie or macro tracking
Good to knowNo liquid measurement mode; for sauces and liquids, a scale with an Aquatronic function is more useful.
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 is estimated at £65–100 per week for one person at typical UK prices, 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 139g 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.
