High-Protein Meal Prep: 5 Lunches Under £2
£10 = 5 Days of 40g+ Protein Lunches
Eating for muscle doesn't mean expensive supplements. These five meal prep lunches deliver 40g+ protein per portion for under £2 each. Cook once, eat all week.
Why These Recipes Work
Macros per meal:
- Protein: 40-45g
- Carbs: 45-55g
- Fat: 12-18g
- Calories: 450-550
Cost: £1.80-£2.00 per portion Prep time: 45 minutes (cook once, portion 5 days)
The Base Formula
Every meal follows:
- Protein: Chicken, beef, eggs, tuna
- Carbs: Rice, potatoes, pasta
- Vegetables: For volume and micronutrients
- Flavour: Spices, sauces, herbs
Meal 1: Chicken Rice Bowl
Ingredients (Per Portion)
| Ingredient | Amount | Cost | |------------|--------|------| | Chicken breast | 150g | £0.90 | | Rice (dry) | 60g | £0.10 | | Frozen mixed veg | 100g | £0.15 | | Soy sauce | 1 tbsp | £0.05 | | Sesame oil | 1 tsp | £0.05 | | Total | | £1.25 |
Prep
- Season chicken with salt, pepper, paprika
- Bake 180°C for 25 minutes
- Cook rice (batch cook all 300g)
- Steam frozen veg
- Portion into containers
- Add soy sauce and sesame oil before eating
Macros: 42g protein, 48g carbs, 8g fat
[Buy chicken breast bulk on Amazon →]
Meal 2: Beef & Potato Hash
Ingredients (Per Portion)
| Ingredient | Amount | Cost | |------------|--------|------| | Lean beef mince | 150g | £1.10 | | Potatoes | 200g | £0.15 | | Onion | 1/2 | £0.10 | | Frozen peas | 80g | £0.10 | | Worcestershire sauce | 1 tbsp | £0.05 | | Total | | £1.50 |
Prep
- Dice potatoes, boil 10 minutes
- Fry mince with onions until browned
- Add potatoes, peas, Worcestershire
- Season, portion, done
Macros: 38g protein, 42g carbs, 12g fat
Meal 3: Tuna Pasta Salad
Ingredients (Per Portion)
| Ingredient | Amount | Cost | |------------|--------|------| | Canned tuna (in water) | 2 cans | £1.20 | | Pasta (dry) | 80g | £0.15 | | Mayonnaise | 2 tbsp | £0.15 | | Sweetcorn (canned) | 1/4 can | £0.10 | | Lemon juice | squeeze | £0.05 | | Total | | £1.65 |
Prep
- Cook pasta, drain, cool
- Drain tuna, flake
- Mix everything
- Keeps 4 days in fridge
Macros: 45g protein, 55g carbs, 10g fat
[Canned tuna bulk buy on Amazon →]
Meal 4: Egg Fried Rice
Ingredients (Per Portion)
| Ingredient | Amount | Cost | |------------|--------|------| | Eggs | 3 | £0.45 | | Rice (cooked) | 200g | £0.10 | | Frozen peas | 50g | £0.10 | | Soy sauce | 1 tbsp | £0.05 | | Sesame oil | 1 tsp | £0.05 | | Spring onions | 2 | £0.15 | | Total | | £0.90 |
Prep
- Scramble eggs in hot pan
- Remove, add rice and peas
- Fry 3 minutes
- Add eggs back, soy sauce, sesame oil
- Top with spring onions
Macros: 22g protein, 50g carbs, 18g fat
Note: Add 100g chicken (+£0.60) for full 40g protein
Meal 5: Chilli Con Carne
Ingredients (Per Portion)
| Ingredient | Amount | Cost | |------------|--------|------| | Beef mince | 150g | £1.10 | | Kidney beans (canned) | 1/2 can | £0.25 | | Rice (dry) | 60g | £0.10 | | Tomato tin | 1/4 | £0.15 | | Chilli powder | 1 tsp | £0.05 | | Total | | £1.65 |
Prep
- Brown mince
- Add beans, tomatoes, spices
- Simmer 20 minutes
- Serve over rice
- Freezes perfectly
Macros: 35g protein, 48g carbs, 14g fat
Batch Shopping List
Protein
□ Chicken breast (750g) — £4.50
□ Lean beef mince (750g) — £5.50
□ Canned tuna (10 cans) — £6.00
□ Eggs (18 pack) — £2.50
Carbs
□ Rice (2kg bag) — £3.00
□ Pasta (1kg) — £1.50
□ Potatoes (1kg) — £1.00
Extras
□ Frozen mixed veg — £2.00
□ Kidney beans (2 cans) — £1.00
□ Soy sauce — £1.50
□ Mayonnaise — £1.50
□ Spices — £3.00
Total: £33.00 for 5 meals × 5 days = 25 portions Per meal: £1.32
Meal Prep Strategy
Sunday Afternoon (90 Minutes)
Hour 1: Batch Cooking
- Cook all rice (1.5kg dry = ~4.5kg cooked)
- Bake all chicken (seasoned, 180°C, 25 min)
- Boil potatoes for hash
- Cook all pasta
Hour 2: Assembly
- Portion rice into containers
- Add proteins
- Add vegetables
- Cool completely before refrigerating
Storage
- Fridge: 4 days maximum
- Freezer: 3 months (thaw overnight in fridge)
- Reheat: Microwave 3 minutes or pan with splash of water
Customization
Higher Calories (Bulking)
- Add olive oil (+120 cal per tbsp)
- Double rice portion
- Add avocado
Lower Calories (Cutting)
- Swap rice for cauliflower rice
- Use less oil
- Add more vegetables, less carbs
Vegetarian Options
- Replace chicken with tofu (£0.80 per portion)
- Replace beef with lentils (£0.40 per portion)
- Double eggs in fried rice
Equipment That Helps
Digital Scale
Weigh portions for consistent macros.
[Kitchen scale on Amazon →]
Meal Prep Containers
Glass or BPA-free plastic, 5+ containers.
[Meal prep containers on Amazon →]
Rice Cooker
Set and forget while prepping other components.
[Rice cooker on Amazon →]
The Math
Gym meal prep services: £6-8 per meal These meals: £1.80 per meal Savings: £4-6 per day × 5 days = £20-30 weekly
Annual savings: £1,000-1,500
Time cost: 90 minutes Sunday Time saved: 30 minutes daily (no cooking) Net time: +30 minutes per week
Related Recipes
Last updated: April 2026 Affiliate note: Bulk ingredient links support the site.