Budget Cutting: Under £30 Per Week

The idea that eating well during a cut requires expensive food is a myth. Some of the highest-protein, most nutrient-dense foods available in the UK are also the cheapest. This guide builds a realistic weekly plan around approximately £25–28 at an Aldi or Lidl, covering 5 days of meals at around 160g protein and a 400 kcal deficit.

The Budget Protein Hierarchy

Cost per 100g of protein (approximate UK prices, 2026):

Chicken breast, eggs, lentils, and tinned fish are the backbone of budget cutting. Expensive protein sources — smoked salmon, quality steak, branded protein products — are fine occasionally but shouldn't be your staples.

A Sample Weekly Shop (Under £30, Aldi/Lidl)

Proteins (~£14):

• 1kg frozen chicken breast: £4.50–5.50
• 12 eggs: £2.00–2.50
• 4 tins tuna in water: £2.50–3.00
• 500g 0% Greek yogurt: £1.50–2.00
• 500g red lentils (dry): £1.00–1.50

Carbs (~£5):

• 1kg basmati rice: £1.00–1.50
• 1kg oats: £0.80–1.20
• 1.5kg sweet potatoes: £1.50–2.00
• 1 wholegrain loaf: £0.80–1.20

Vegetables and fruit (~£7):

• 750g broccoli florets: £1.00–1.50
• 400g frozen spinach: £0.80–1.20
• 1kg frozen mixed vegetables: £1.00–1.50
• 400g cherry tomatoes: £0.90–1.20
• Frozen berries (500g): £1.20–1.80
• 6 bananas: £0.80–1.20

Total estimate: £24–27

Making It Work: A Day's Meals on This Budget

Breakfast: Oats (80g) with Greek yogurt (150g) and frozen berries (100g) — approximately 38g protein, 450 kcal

Lunch: Tuna (1 tin, drained) with rice (150g cooked) and mixed veg (200g) — approximately 35g protein, 420 kcal

Dinner: Chicken breast (180g) with sweet potato (200g) and broccoli (200g) — approximately 45g protein, 450 kcal

Snacks: 2 boiled eggs + a banana — approximately 14g protein, 230 kcal

Daily totals: ~132g protein, ~1,550 kcal. Scale portions up to hit your specific target.

Reducing Costs Further

Buy frozen over fresh for most proteins. Frozen chicken breast is typically 30–40% cheaper than fresh equivalent and nutritionally identical. Thaw in the fridge overnight.

Use lentils as a protein extender. Adding 100g (dry) of red lentils to a mince-based dish adds 26g protein and costs approximately £0.15. Stretch your expensive protein further.

Eggs are the most cost-effective complete protein source available. At approximately £0.20–0.25 per egg with 6g of high-quality protein each, few foods compete on price per gram.

Buy own-brand. Tesco value oats vs Quaker: same nutritional profile, 3x price difference. The same comparison applies to almost every staple.

Key Takeaways

• A high-protein cutting diet in the UK is achievable under £28–30/week at Aldi or Lidl
• Eggs, frozen chicken, tinned tuna, Greek yogurt, and lentils are the best-value protein sources
• Frozen vegetables are nutritionally equivalent to fresh — use them as your staple
• Lentils as a protein extender can significantly reduce meal costs without compromising protein intake
• Own-brand staples (oats, rice, tinned fish) are nutritionally identical to branded at 30–50% lower cost
• Rotate vegetable varieties to ensure adequate micronutrient coverage on a limited budget