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.
Budget-Smart Weekly Cheap High Protein Plan — 1,800 kcal
Maximum protein on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 157g of protein, built from ingredients stocked at any major UK supermarket for roughly £20–30/week. Every meal already carries at least one lower-calorie swap — egg whites instead of whole eggs, cauliflower rice, extra lean protein instead of extra carbs — to keep calories down without cutting protein.
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
1,801 kcal157g protein180g carbs50g fat28g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1802 kcal per person131g protein · 180g carbs per person
Breakfast535 kcal · 45g protein · 35g carbs · 12 min
Poached Eggs with Smoked Salmon on Toast
Made with eggs, smoked salmon, wholemeal bread. Ready in 12 min — 535 kcal, 45g protein, 35g carbs.
Recipe
Ingredients
- 2 eggs
- 100g smoked salmon
- 2 slices of wholemeal bread
- 1 tsp lemon juice
Allergens in this meal: Cereals containing gluten, Eggs, Fish. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and smoked salmon and lemon juice.
Lunch520 kcal · 32g protein · 86g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 520 kcal, 32g protein, 86g carbs.
Recipe
Ingredients
- 100g green lentils
- 1 courgette
- 1 red pepper
- 1 onion
- 500ml vegetable stock
- 1 tsp cumin
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, courgette and red pepper into even pieces.
- Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile soften onion in a large pan over medium heat.
- Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner583 kcal · 41g protein · 45g carbs · 20 min
Grilled Mackerel with Warm Potato Salad
Made with mackerel fillet, new potatoes, spring onion. Ready in 20 min — 583 kcal, 41g protein, 45g carbs.
Recipe
Ingredients
- 175g mackerel fillet
- 250g new potatoes
- 3 spring onions
- lemon juice, to taste
- 1 tbsp plus 1 tsp mustard dressing
- 1 generous handful watercress (about 40g)
Allergens in this meal: Fish, Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Boil the new potatoes in lightly salted water until tender, then drain and cool slightly.
- Cook the mackerel fillet in a non-stick pan over medium heat until opaque and it flakes easily. Rest briefly before slicing if needed. Add spring onions for the final minute and cook until fragrant.
- Rinse watercress, then slice or chop spring onions.
- Arrange mackerel fillet, new potatoes, lemon juice, to taste and watercress in a bowl and finish with mustard dressing. Keep the dressing separate if packing ahead.
Snack164 kcal · 13g protein · 14g carbs · 1 min
Lean Beef Jerky
Made with lean beef jerky. Ready in 1 min — 164 kcal, 13g protein, 14g carbs.
Recipe
Ingredients
- 50g lean beef jerky
Check the label for: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- No preparation needed — eat as it comes.
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
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 macros and the weekly shopping list.
7-day meal plan
Monday
1802 kcal - 131g protein, 180g carbs, 55g fat, 28g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (535 kcal, 45g protein, 35g carbs, 22g fat, 5g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (520 kcal, 32g protein, 86g carbs, 3g fat, 18g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (583 kcal, 41g protein, 45g carbs, 26g fat, 4g fibre per person)
- Snack: Lean Beef Jerky (164 kcal, 13g protein, 14g carbs, 4g fat, 1g fibre per person)
Tuesday
1801 kcal - 156g protein, 182g carbs, 45g fat, 18g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (469 kcal, 40g protein, 30g carbs, 19g fat, 4g fibre per person)
- Lunch: Lean Beef Stir-Fry with Brown Rice (595 kcal, 45g protein, 65g carbs, 15g fat, 5g fibre per person)
- Dinner: Chicken Fajita Bowl with Brown Rice (623 kcal, 52g protein, 85g carbs, 7g fat, 9g fibre per person)
- Snack: Prawn Cocktail in Lettuce Cups (114 kcal, 19g protein, 2g carbs, 4g fat, 0g fibre per person)
Wednesday
1810 kcal - 172g protein, 188g carbs, 48g fat, 27g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (592 kcal, 50g protein, 39g carbs, 24g fat, 5g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (201 kcal, 31g protein, 21g carbs, 2g fat, 4g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (842 kcal, 71g protein, 119g carbs, 15g fat, 17g fibre per person)
- Snack: Cottage Cheese with Cucumber (175 kcal, 20g protein, 9g carbs, 7g fat, 1g fibre per person)
Thursday
1801 kcal - 171g protein, 183g carbs, 42g fat, 34g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (541 kcal, 46g protein, 35g carbs, 22g fat, 5g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (428 kcal, 48g protein, 54g carbs, 3g fat, 5g fibre per person)
- Dinner: Cod and Chickpea Stew (568 kcal, 59g protein, 70g carbs, 8g fat, 19g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (264 kcal, 18g protein, 24g carbs, 9g fat, 5g fibre per person)
Friday
1795 kcal - 154g protein, 174g carbs, 60g fat, 33g fibre- Breakfast: Poached Eggs with Smoked Salmon on Toast (546 kcal, 47g protein, 35g carbs, 23g fat, 5g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (413 kcal, 39g protein, 54g carbs, 8g fat, 9g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (644 kcal, 51g protein, 71g carbs, 21g fat, 11g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (192 kcal, 17g protein, 14g carbs, 8g fat, 8g fibre per person)
Saturday
1800 kcal - 159g protein, 194g carbs, 43g fat, 31g fibre- Breakfast: Light Full English Breakfast (434 kcal, 37g protein, 31g carbs, 18g fat, 7g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (431 kcal, 37g protein, 49g carbs, 10g fat, 7g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (665 kcal, 60g protein, 83g carbs, 10g fat, 12g fibre per person)
- Snack: Pea Protein Green Smoothie (270 kcal, 25g protein, 31g carbs, 5g fat, 5g fibre per person)
Sunday
1801 kcal - 158g protein, 160g carbs, 58g fat, 22g fibre- Breakfast: Light Full English Breakfast (477 kcal, 41g protein, 32g carbs, 20g fat, 7g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (591 kcal, 43g protein, 72g carbs, 17g fat, 8g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (451 kcal, 49g protein, 47g carbs, 9g fat, 6g fibre per person)
- Snack: Light Mozzarella and Tomato (282 kcal, 25g protein, 9g carbs, 12g fat, 1g fibre per person)
Weekly shopping list
Protein
- Eggs 15
- Smoked salmon 575g
- Green lentils 100g
- Mackerel fillet 180g
- Lean beef jerky 40g
- Lean beef strips 310g
- Chicken breast 180g
- King prawns 270g
- Chicken thighs 240g
- Tinned chickpeas 320g
- Tinned tuna in spring water 290g
- Cod fillet 400g
- Pork tenderloin 220g
- Back bacon 4 rashers
- Pea protein powder 30g
- Firm tofu 180g
- Tinned tuna 150g
- Beef tomato 1
Carbs & Grains
- Wholemeal bread 12 slices
- New potatoes 250g
- Brown rice 140g
- Wholemeal couscous 85g
- Baking potato 210g
- Wholemeal pasta 95g
- Wholewheat noodles 80g
Vegetables
- Courgette 1
- Red pepper 1
- Onion 4
- Spring onion 5
- Watercress 40g
- Mixed peppers 180g
- Romaine lettuce 35g
- Mixed leaves 220g
- Red onion 1
- Tinned tomatoes 3 x 400g tins (807g required)
- Cucumber 1 (150g required)
- Sweet potato 825g
- edamame beans 160g
- Mushrooms 160g
- Spinach 30g
- Broccoli 100g
Dairy & Eggs
- Low-fat Greek yogurt 60g
- Cottage cheese 160g
- Light cream cheese 35g
- Oat milk 1 x 1L carton (229ml required)
- Light mozzarella 100g
Fruit
- Mango 1
- Apple 1
- Banana 1
Herbs & Spices
- Cumin 1 tsp
- Chilli flakes, optional to taste
- Coriander, optional to taste
- Garlic 7 cloves
- Paprika 2.25 tsp
- Parsley, optional to taste
- Rosemary 1.25 tsp
- Ginger 1 tsp
- Basil, optional to taste
Condiments & Oils
- Vegetable stock 1 cube (makes 500ml; 498ml required)
- Mustard dressing 20g
- Soy sauce 3.75 tbsp
- Sesame oil 1 tsp
- Light mayo 13g
- Olive oil 1.5 tbsp
- Olive oil spray, optional light coating x2
- Balsamic dressing 14g
- Lemon dressing 15g
Tins & Jars
- Reduced-sugar baked beans 200g
Extras
- Lemon juice 1.75 tbsp
- Lemon juice, optional to taste x2
- stir-fry veg 140g
- Fajita spice 1.75 tsp
- Lime juice, optional to taste
- Ras el hanout 2.25 tsp
- Lemon 2
- Sweetcorn 160g
- Rye 3 crackers
- Sea salt, optional to taste
- Reduced-fat cheddar 30g
- Balsamic glaze 1 tsp
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
- Use 0% fat Greek yogurt or quark in place of standard yogurt for more protein at a similar calorie cost
- Add a hard-boiled egg or egg white as an afternoon snack instead of a higher-calorie option
- Swap a carb side for extra lean protein when a meal feels short on fullness
🥦 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 157g 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 each meal already has a lower-calorie substitution built in, rather than leaving that to you.
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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