10 High-Protein Meals for Weight Loss (Under £3 & 10 Minutes – UK Edition)
💬 Introduction
Eating healthy on a budget doesn’t mean sacrificing flavour or spending hours in the kitchen. Whether you’re trying to lose weight, meal prep smarter, or just keep costs down, these 10 quick and high-protein meals are:
- Under £3 per portion
- Made with common UK supermarket ingredients
- Ready in 10 minutes or less
- Designed to keep you full and fuelled
Each meal includes estimated calories, protein, and cost — ideal for beginners, students, or anyone trying to eat well without overspending.
🥚 1. Bacon Medallions & Scrambled Eggs on Toast
Ingredients:
- 2 bacon medallions
- 2 eggs
- 1 slice wholemeal toast
Instructions:
Toast the bread. While it’s toasting, pan-fry the bacon medallions on medium heat for ~3 minutes each side. In a bowl, beat the eggs and scramble in a separate non-stick pan until soft and fluffy. Plate with toast and bacon.
💪 Protein: 28g 🔥 Calories: ~420 💷 Cost: ~£2.30
🍗 2. BBQ Chicken Wrap
Ingredients:
- 100g cooked chicken breast
- 1 tortilla wrap
- 1 tbsp BBQ sauce
Instructions:
Shred or slice the chicken. Warm the wrap in a dry pan, then layer the chicken and sauce. Fold in the sides and roll tightly. Optional: pan-toast the wrap for a crispy finish.
💪 Protein: 30g 🔥 Calories: ~450 💷 Cost: ~£2.70
🧀 3. Ham & Cheese Toastie
Ingredients:
- 2 slices wholemeal bread
- 2 slices lean ham
- 1 slice reduced-fat cheddar
Instructions:
Build your sandwich. Toast in a dry pan or sandwich press until golden brown and the cheese has melted (~3–4 mins each side). Slice and serve.
💪 Protein: 25g 🔥 Calories: ~500 💷 Cost: ~£2.50
🥔 4. Tuna Jacket Potato
Ingredients:
- 1 microwave jacket potato
- 1/2 can tuna
- 1 tbsp light mayo
Instructions:
Microwave the potato for 6–7 minutes until soft. Mix tuna and mayo in a bowl. Split the potato, fluff the insides, and top with the tuna mix.
💪 Protein: 32g 🔥 Calories: ~470 💷 Cost: ~£2.40
🍳 5. Boiled Eggs & Beans on Toast
Ingredients:
- 2 eggs
- 1/2 can baked beans
- 1 slice wholemeal toast
Instructions:
Boil eggs for 8 minutes. Heat beans in the microwave. Toast the bread. Slice the eggs and serve everything on the toast.
💪 Protein: 23g 🔥 Calories: ~460 💷 Cost: ~£1.80
🐟 6. Fish Fingers & Mixed Veg
Ingredients:
- 3 fish fingers
- 1 cup frozen veg
- 1 tsp light butter or seasoning
Instructions:
Grill fish fingers for ~10 minutes. Microwave the frozen veg for 3–4 minutes, drain, then stir in butter or seasoning. Serve together.
💪 Protein: 25g 🔥 Calories: ~480 💷 Cost: ~£2.60
🍳 7. Lean Full English Breakfast
Ingredients:
- 2 bacon medallions
- 1 egg
- 1 slice wholemeal toast
- Optional: mushrooms, tomato
Instructions:
Pan-fry bacon and egg. Toast bread. Optional: grill mushrooms/tomato or microwave them. Plate everything hot.
💪 Protein: 28g 🔥 Calories: ~500 💷 Cost: ~£2.70
🍛 8. Chicken Tikka Bowl
Ingredients:
- 1 microwave chicken tikka ready meal
- 1/2 pouch microwave rice
Instructions:
Microwave both per packaging instructions. Serve rice in a bowl and top with tikka.
💪 Protein: 35g 🔥 Calories: ~600 💷 Cost: ~£2.90
🧆 9. Sausage, Mash & Gravy
Ingredients:
- 2 low-fat sausages
- Instant mash
- Gravy granules
Instructions:
Cook sausages in oven or air fryer (10 mins). Make mash with boiling water. Mix gravy granules with hot water. Plate and pour over.
💪 Protein: 24g 🔥 Calories: ~550 💷 Cost: ~£2.80
🍓 10. High-Protein Yogurt Bowl
Ingredients:
- 200g Greek yogurt
- 1 tbsp peanut butter
- Optional: berries or oats
Instructions:
Stir peanut butter into yogurt. Top with berries, oats, or a drizzle of honey if desired.
💪 Protein: 28g 🔥 Calories: ~420 💷 Cost: ~£2.20
🧠 Final Thoughts
These meals are:
- ✅ Fast (10 mins or less)
- ✅ Cheap (under £3)
- ✅ High-protein (20–35g)
- ✅ Built from real, UK-friendly ingredients
No fads. No weird ingredients. Just real food that supports fat loss, muscle maintenance, and long-lasting energy — perfect for meal prep or daily rotation.
💬 Want a free printable 7-day meal plan or shopping list based on these meals?
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