Maximum protein on a tight budget. This 7-day plan targets 1,500 kcal/day and averages 120g of protein, built around Lidl's Simply / own-brand core range 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
1498 kcal per person127g protein · 172g carbs per person
Breakfast236 kcal · 23g protein · 27g carbs · 3 min
Greek Yogurt with Mixed Berries
Made with low-fat greek yogurt, frozen mixed berries, honey.
Recipe
Ingredients
225g low-fat Greek yogurt
100g frozen mixed berries
1 tsp honey
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
Put low-fat Greek yogurt in a bowl.
Top with frozen mixed berries and honey.
Eat straight away, or cover and chill for later the same day.
Lunch762 kcal · 54g protein · 82g carbs · 20 min
Grilled Chicken, Brown Rice and Roasted Peppers
Made with chicken breast, brown rice, mixed peppers.
Recipe
Ingredients
200g chicken breast
90g brown rice (dry weight)
1 pepper
1 tbsp olive oil
2 garlic cloves
Method
Heat the oven to 200°C (180°C fan). Slice the mixed peppers, toss with half the olive oil and the crushed garlic, and roast for 25-30 minutes.
Meanwhile, cook the brown rice according to its packet instructions.
Brush the chicken breast with the remaining oil and cook under a hot grill or on a griddle pan for 6-8 minutes per side, until cooked through. Rest briefly, then slice.
Serve the chicken over the rice with the roasted peppers.
Dinner500 kcal · 50g protein · 63g carbs · 25 min
Baked Cod with New Potatoes and Green Beans
Made with cod fillet, new potatoes, green beans.
Recipe
Ingredients
225g cod fillet
275g new potatoes
175g green beans
1 lemon
1 tsp olive oil
parsley, to taste
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
Heat the oven to 200°C (180°C fan). Boil the new potatoes in lightly salted water for 15-20 minutes, until tender.
Meanwhile, put the cod fillet in a small baking dish, drizzle with the olive oil and a squeeze of lemon, and bake for 12-15 minutes, until it flakes easily.
Cook the green beans in boiling water for 4-5 minutes, then drain.
Serve with the parsley scattered over and the rest of the lemon in wedges.
Estimated cost: £55–90/week for 1 person from Lidl. Calories and macros remain per person, while shopping quantities are scaled for the household.
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Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 11 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.
The other major discounter, closely matched with Aldi on basket price and similarly limited in range.
Value rangeSimply / own-brand core range
Loyalty pricingLidl Plus (app coupons and spend rewards)
What Lidl is good for here
Strong bakery and fresh produce for the price point.
Vemondo plant-based range makes vegan and vegetarian weeks cheaper than at most mainstream stores.
Frequent Lidl Plus coupons on meat and dairy, which are the costliest part of a high-protein shop.
Worth knowing before you shop
Middle-aisle stock is not reliable for weekly planning — treat it as a bonus, not a staple.
Store-to-store availability varies more than at the big four.
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 Lidl's Simply / own-brand core range 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 Lidl and is estimated at £55–90 per week for one person at typical UK prices, depending on what you already have at home. Lidl Plus (app coupons and spend rewards) can reduce this further.
How much protein does this plan provide per day?
This plan averages 120g of protein per day across the week, based on the meals actually selected — in line with 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 1,500 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 1,500 kcal/day, the Lidl 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 Lidl — no specialist equipment or advanced technique is needed.
