Maximum protein on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 150g of protein, built around Asda's Just Essentials (formerly Smartprice) for an estimated £55–90/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
1798 kcal per person165g protein · 184g carbs per person
Breakfast426 kcal · 37g protein · 14g carbs · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric.
Recipe
Ingredients
225g firm tofu
¾ pepper
½ tsp turmeric
½ tsp cumin
1¼ tsp olive oil
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Chop the mixed peppers. Heat the olive oil in a non-stick pan and cook the peppers for 3-4 minutes, until softening.
Crumble the firm tofu into the pan, add the turmeric and cumin, and cook the tofu, stirring, for 5-6 minutes until hot through and lightly golden.
Season to taste and serve.
Lunch500 kcal · 50g protein · 46g carbs · 10 min
Chicken Tikka Wholemeal Wrap
Made with chicken tikka, wholemeal tortilla, mint yogurt sauce.
Recipe
Ingredients
175g chicken tikka
1 wholemeal tortilla
2 tbsp plus 1 tsp mint yogurt sauce
2 generous handfuls lettuce (about 50g)
60g 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.
Dinner581 kcal · 57g protein · 90g carbs · 20 min
Thai-Style Prawn and Noodle Stir-Fry
Made with king prawns, wholewheat noodles, pak choi.
Recipe
Ingredients
225g king prawns
100g wholewheat noodles (dry weight)
175g pak choi
1 tbsp plus 2 tsp sweet chilli sauce
1¼ tbsp soy sauce
lime juice, to taste
Allergens in this meal: Cereals containing gluten, Crustaceans, Soybeans. Check the label for: Eggs, Fish. Worked out from generic ingredient names — always read the product label.
Method
Cook the noodles according to their packet instructions, then drain if needed.
Heat a wok or large frying pan over high heat and stir-fry the king prawns for 3-4 minutes, until browned and cooked through.
Add pak choi and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
Stir in sweet chilli sauce and soy sauce, toss to coat and serve with the noodles.
Snack291 kcal · 21g protein · 34g carbs · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey.
Recipe
Ingredients
175g low-fat Greek yogurt
30g low-sugar granola
1¼ 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: £55–90/week for 1 person from Asda. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Fruit
Herbs & Spices
Condiments & Oils
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 9 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.
Typically the cheapest of the big four on a like-for-like basket, with a genuinely low economy tier.
Value rangeJust Essentials (formerly Smartprice)
Loyalty pricingAsda Rewards (cashback to a wallet rather than instant discounts)
What Asda is good for here
Just Essentials is usually the lowest-priced option in its category, which suits very cheap weeks.
Large multipack meat and frozen ranges that suit bulk batch cooking.
Good value on rice, pasta, oats and tinned pulses — the backbone of a budget prep plan.
Worth knowing before you shop
Just Essentials lines sell out quickly and availability is inconsistent.
Rewards pays into a wallet rather than reducing the shop at the till, so it will not lower this week's bill.
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 Asda's Just Essentials (formerly Smartprice) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
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 Asda and is estimated at £55–90 per week for one person at typical UK prices, depending on what you already have at home. Asda Rewards (cashback to a wallet rather than instant discounts) can reduce this further.
How much protein does this plan provide per day?
This plan averages 150g 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 Asda 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 Asda — no specialist equipment or advanced technique is needed.
