Budget high-protein meal plan
Prep a week of high-protein meals without breaking the bank by using this seven-day meal plan that includes meat, vegetarian and vegan options
Looking for ways to boost your protein intake while sticking to a budget? We've planned out seven days of low-cost, high-protein meals, so you can prepare for the week ahead without any fuss.
These protein-rich recipes are suitable for everyone – from flavour-packed curries and speedy noodles, to filling pasta bakes – and any leftovers can be enjoyed for lunch the following day.
Find more high-protein meal inspiration with our high-protein recipes, high-protein dinner recipes and cheap high-protein meals.
For cost-effective recipes that take everyday ingredients to new heights, visit our budget hub, featuring budget salads, budget comfort food and budget 'superfood' swaps.
You can also find more cost-effective meal plans in our meal plan hub.
Monday: Super-green tofu curry
Start the week meat-free with a super-green tofu and spinach curry that you can prep in minutes. This low-cost vegan curry is loaded with health benefits, as it's high in protein and fibre, while still being low in calories. Serve with wild rice and a scattering of coriander, if you like.
Try more high-protein vegan recipes
Tuesday: Tuna & sweetcorn fish cakes
Canned fish and sweetcorn are storecupboard lifesavers when you need to rustle up a simple family meal. In this healthy, budget-friendly supper, a mixture of mashed potatoes, sweetcorn, tuna and parsley are shaped to make fishcakes, which are then coated in breadcrumbs and fried until crispy and golden.
Find more healthy fish cake recipes
Wednesday: Herby fish fingers with Chinese-style rice
This healthy, gluten-free dinner supplies a balance of carbs and protein, making it perfect for refuelling. Making your own fish fingers may sound complicated, but the process is easy: cut the fish into chunky strips, coat in beaten egg and coriander, then fry for a couple of minutes on each side until golden. Remove the fish from the pan, tip in the chilli-flecked rice with any remaining egg, and stir.
Browse our collection of low-calorie meals and gluten-free dinners
Thursday: Miso noodles with fried eggs
This quick and healthy veggie dinner has a base of wholemeal noodles for a filling, fibre-rich supper. It makes brilliant use of accessible kitchen basics, such as frozen peas, garlic, eggs and spices, and it's packed with four of your five-a-day, plus vitamin C and iron.
See more budget-friendly noodle recipes
Friday: Super-healthy salmon burgers
Kick-start the weekend with these flavourful salmon burgers packed with ginger, soy sauce and coriander. They're brilliant for when you're after something a bit lighter than potato-packed fishcakes, but still want to keep the family full and satisfied. Not only is this dish high in protein, it's also low in salt and calories.
Find more healthy salmon recipes
Saturday: Chicken sausage pasta
Treat the family to this warming chicken sausage pasta on Saturday night. It's high in protein, but also tasty, quick and full of veg. Plus, you can add carrots, sweetcorn or peas to bump up the veg count further, if you like.
Check out more sausage pasta recipes
Sunday: Pork & parsnip traybake
Make this simple, high-protein traybake for Sunday dinner – pork chops are seared, then oven-roasted with red onions and root vegetables. It's easy to assemble, yet packs a real flavour punch thanks to the mustard, honey and sage. The ingredient list is short and calls for widely available produce, too.
Try more family traybake recipes
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