Maximum protein on a tight budget. This 7-day plan targets 1,800 kcal/day and averages 156g of protein, built around Lidl's Simply / own-brand core range for an estimated £65–100/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
1784 kcal per person179g protein · 146g carbs per person
Breakfast526 kcal · 46g protein · 34g carbs · 15 min
Light Full English Breakfast
Made with back bacon rashers, eggs, reduced-sugar baked beans.
Recipe
Ingredients
2 back bacon rashers
2 eggs
100g reduced-sugar baked beans
90g mushrooms
1 slice of wholemeal bread
olive oil spray, as needed
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Celery, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
Cook back bacon rashers in a non-stick pan until browned and cooked through.
Add mushrooms to the pan and cook until softened; warm the reduced-sugar baked beans gently in a small saucepan.
Cook the eggs to your liking and toast wholemeal bread.
Serve everything together while hot.
Lunch543 kcal · 46g protein · 75g carbs · 15 min
Garlic Prawn and Brown Rice Bowl
Made with king prawns, brown rice, garlic.
Recipe
Ingredients
200g king prawns
90g brown rice (dry weight)
3 garlic cloves
lemon juice, to taste
2 generous handfuls baby spinach (about 70g)
1 tsp olive oil
Allergens in this meal: Crustaceans. Worked out from generic ingredient names — always read the product label.
Method
Cook the rice according to its packet instructions, then drain and cool slightly.
Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque. Add garlic for the final minute and cook until fragrant.
Rinse and dry baby spinach.
Arrange king prawns, the cooked brown rice and baby spinach in a bowl and finish with olive oil and lemon juice, to taste.
Dinner513 kcal · 64g protein · 30g carbs · 25 min
Chicken Tikka with Cauliflower Rice and Raita
Made with chicken breast, tikka paste, cauliflower.
Recipe
Ingredients
225g chicken breast
2 tbsp plus 1 tsp tikka paste
½ medium cauliflower (about 325g)
90g low-fat yogurt
60g cucumber
1 tsp mint
Allergens in this meal: Milk. Check the label for: Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
Stir low-fat yogurt, cucumber and mint together to make the raita, then chill while you cook.
Coat the chicken breast with the tikka paste, then cook in a non-stick pan over medium heat until cooked through.
Grate or pulse the medium cauliflower into rice-sized pieces. Cook in a dry pan for 4-5 minutes, stirring, until just tender.
Serve the chicken over the cauliflower rice with the cold raita on the side.
Snack202 kcal · 23g protein · 7g carbs · 5 min
Smoked Salmon on Cucumber Slices
Made with smoked salmon, cucumber.
Recipe
Ingredients
100g smoked salmon
1 cucumber
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
Slice or portion cucumber as needed.
Combine smoked salmon and cucumber in a bowl or lidded container.
Estimated cost: £65–100/week for 1 person from Lidl. 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 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 8 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 £65–100 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 156g 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 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.
