Maximum protein on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 141g of protein, built around Iceland's Iceland own label for an estimated £60–95/week. Meals are built around ingredients that freeze well — frozen fish, frozen vegetables, freezer-friendly bases — so a weekly shop keeps for longer and less goes to waste.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person177g protein · 223g carbs per person
Breakfast244 kcal · 32g protein · 22g carbs · 10 min
Egg White Omelette with Peppers
Made with egg whites, mixed peppers, onion.
Recipe
Ingredients
8 egg whites
1 pepper
¾ onion
olive oil spray, as needed
1¼ tsp mixed herbs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
Slice or chop pepper and onion, then cook them in a non-stick pan over medium heat until softened.
Beat the eggs in a bowl with mixed herbs and season lightly, then pour into the pan and cook over medium heat until just set, folding it over to serve.
Season to taste and serve.
Lunch719 kcal · 65g protein · 96g carbs · 25 min
Chicken and Orzo Soup
Made with chicken breast, orzo pasta, carrot.
Recipe
Ingredients
225g chicken breast
80g orzo pasta (dry weight)
1 carrot
3 celery stalks
1¼ onions
800ml chicken stock
parsley fresh, to taste
Allergens in this meal: Celery, Cereals containing gluten. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Peel and chop the carrot, celery and onion.
Put them in a large pan with the chicken stock, bring to the boil, then add the chicken breast and simmer gently for 12-15 minutes, until cooked through.
Lift out the chicken and shred it. Add the orzo pasta to the pan and simmer for 8-10 minutes, until tender.
Return the chicken to the pan, season to taste and scatter over the parsley before serving.
Dinner539 kcal · 51g protein · 64g carbs · 30 min
Tuna and Sweet Potato Fishcakes with Salad
Made with tinned tuna, sweet potato, spring onion.
Recipe
Ingredients
1½ standard tins of tuna, drained
2 medium sweet potatoes, cooked and mashed
3 spring onions
1 egg
3 generous handfuls mixed leaves (about 80g)
1 tbsp plus 1 tsp lemon dressing
Allergens in this meal: Eggs, Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
Have the medium sweet potatoes, cooked and mashed ready, and leave it to cool if it is still warm.
Drain the tuna, then mix it with the mashed potato, spring onions and the egg. Season to taste.
Shape the mixture into evenly sized fishcakes. Cook in a lightly oiled non-stick pan for 3-4 minutes per side, until golden and hot through.
Serve with mixed leaves and lemon dressing.
Snack299 kcal · 29g protein · 41g carbs · 5 min
Tuna on Rye Crackers
Made with tinned tuna in spring water, rye crackers, lemon juice.
Recipe
Ingredients
1 standard tin of tuna, drained
6 rye crackers
1¼ tsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish. Worked out from generic ingredient names — always read the product label.
Method
Drain tuna.
Top rye crackers with tuna and lemon juice and serve.
Estimated cost: £60–95/week for 1 person from Iceland. 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.
A frozen specialist rather than a full weekly shop — strongest as a top-up for the freezer half of a plan.
Value rangeIceland own label
Loyalty pricingBonus Card
What Iceland is good for here
Frozen protein and vegetables at low cost with effectively no waste, which suits prep-ahead weeks.
Frozen portions make calorie control easier because pack sizes are consistent.
Useful for freezer-friendly plans where batches are cooked and stored rather than eaten fresh.
Worth knowing before you shop
Limited fresh produce and store-cupboard range — most plans need a second shop elsewhere.
Freezer space is the practical constraint, not budget.
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 Iceland's Iceland own label 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
Keep a bag of frozen prawns or white fish fillets as a fast protein top-up on any meal
Frozen chicken breast portions cost less than fresh and add protein without a special shop
Add frozen edamame to a rice or noodle dish for extra plant protein with no prep
🥦 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 Iceland and is estimated at £60–95 per week for one person at typical UK prices, depending on what you already have at home. Bonus Card can reduce this further.
How much protein does this plan provide per day?
This plan averages 141g 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 ingredients are chosen so a single shop keeps for the full week without a mid-week top-up.
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 Iceland 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 Low (10–20 min/day) and use ingredients available at Iceland — no specialist equipment or advanced technique is needed.
