high protein
High-protein budget meal plan UK (a week for one, about £35)
Eating more protein does not have to mean expensive shakes and steak. The cheapest protein in a UK supermarket is chicken thighs, mince, eggs, tinned fish, beans and lentils, and this plan is built on them.
One pot of turkey chilli covers three dinners, a pack of chicken thighs covers two, and eggs, cottage cheese and Greek-style yoghurt fill the gaps. There are oats and yoghurt in the shop for breakfasts too.
Everything comes to about £35 for the week. If you need more, add another dozen eggs or a second pack of chicken thighs; they are the cheapest way to scale it up.
A week of meals
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Monday
Sweet chilli chicken rice bowl
Half the chicken thighs roasted and sliced over rice with broccoli and a drizzle of sweet chilli sauce.
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Tuesday
Turkey chilli with rice
500g turkey mince, kidney beans, chopped tomatoes, onion, pepper and chilli powder. Makes three portions.
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Wednesday
Tuna, egg and new potato salad
Two boiled eggs, a tin of tuna, warm new potatoes and spinach.
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Thursday
Chicken and chickpea curry
The rest of the chicken thighs with a tin of chickpeas, curry paste and chopped tomatoes, with rice.
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Friday
Turkey chilli jacket potato
Tuesday's chilli over a baked potato with a big spoon of cottage cheese.
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Saturday
Tuna and egg fried rice
The second tin of tuna, two eggs, pepper and leftover rice in one pan.
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Sunday
Ham and cheese omelette
Three eggs, ham and cheddar with spinach on the side. The last chilli portion goes in the freezer.
Your shopping list
Grouped by aisle so you walk the shop once. Prices reflect a typical UK supermarket basic range.
Meat & fish
- Chicken thighs 1kg £3.00
- Turkey mince 500g £3.50
- Tuna 2 tins £1.70
- Sliced ham 125g £1.00
Dairy & eggs
- Eggs 12 £2.60
- Cottage cheese 300g £1.10
- Greek-style yoghurt 500g £1.20
- Mature cheddar 400g £2.90
- Semi-skimmed milk 2 pints £1.25
Fresh fruit & veg
- Onions 1kg £0.95
- Peppers 3-pack £1.10
- Broccoli £0.70
- New potatoes 750g £1.10
- Baking potatoes 4-pack £0.90
- Spinach 240g £1.00
- Garlic bulb £0.40
- Bananas 5 £0.80
Cupboard staples
- Long-grain rice 1kg £1.00
- Kidney beans 1 tin £0.45
- Chickpeas 1 tin £0.50
- Chopped tomatoes 3 tins £1.35
- Curry paste £1.20
- Chilli powder £0.75
- Porridge oats 1kg £0.90
- Sweet chilli sauce £0.90
Prices are guides and may vary by store and region.
A few tips
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1
Compare protein by the price per kilo on the shelf label, not the pack price. Chicken thighs and turkey mince usually beat breast fillets by a long way.
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2
Tinned fish, eggs and beans keep for ages, so stock up when they are on offer.
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3
Cook the chilli and the rice in big batches and portion them straight away. A ready meal in the fridge beats a takeaway on a tired night.
Your own plan
Want a plan built for your family?
These ready-made plans are a great starting point. For a plan that fits your exact budget, your dietary needs and the kids' fussy bits, make your own in about five minutes.
No card needed. Cancel any time.
More plans: Tesco meal plan for a family of 4 (about £55 a week), Cheap weekly meal plan UK (under £50 for a family of 4), Budget meal plan for a family of 4 (£60 a week), Aldi meal plan, £50 a week (UK family of 4)