Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
Printable meal plan PDF
Budget-Smart Weekly Cheap High Protein Plan — 1,800 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.
Supermarket: Any UK supermarketCalories: ~1800 kcal/dayBudget: £20–30Diet: All diets
7-day meal plan
Monday
1800 kcal - 130g protein
Breakfast: Egg White Omelette with Peppers (280 kcal, 36g protein)
Lunch: Tofu and Noodle Stir-Fry with Soy (499 kcal, 29g protein)
Dinner: Turkey Mince Bolognese with Wholemeal Pasta (705 kcal, 58g protein)
Snack: Dark Chocolate and Almonds (316 kcal, 7g protein)
Tuesday
1800 kcal - 136g protein
Breakfast: Egg White Omelette with Peppers (321 kcal, 42g protein)
Lunch: Vegetable Frittata Slice with Green Salad (502 kcal, 33g protein)
Dinner: King Prawn Egg Fried Brown Rice (670 kcal, 53g protein)
Snack: Apple and Peanut Butter (307 kcal, 8g protein)
Wednesday
1800 kcal - 174g protein
Breakfast: Egg White Omelette with Peppers (288 kcal, 38g protein)
Lunch: Baked Salmon and Quinoa Power Bowl (650 kcal, 53g protein)
Dinner: Chicken and Mushroom Wholemeal Pasta (700 kcal, 60g protein)
Snack: Cottage Cheese with Cucumber (162 kcal, 23g protein)
Thursday
1800 kcal - 131g protein
Breakfast: Egg White Omelette with Peppers (294 kcal, 38g protein)
Lunch: Baked Falafel and Salad Pitta (574 kcal, 20g protein)
Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (638 kcal, 64g protein)
Snack: Almonds and Dried Cranberries (294 kcal, 9g protein)
Friday
1800 kcal - 128g protein
Breakfast: Egg White Omelette with Peppers (305 kcal, 40g protein)
Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
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)
Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk
💪 Increase protein
Add a scoop of unflavoured whey or plant protein to porridge or smoothies
Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
Add a hard-boiled egg as an afternoon snack on rest days
Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)
🥦 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 any UK supermarket and typically costs £20–30 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
Can I swap meals I don't like?
Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.
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 the full 7-day meal plan and includes the weekly shopping list.
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
