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Free Tool
Eating well doesn't have to break the bank. Plan your weekly meal prep, see exactly what you'll spend, and make every pound count.
Buy in bulk
Rice, oats, pasta, and tinned goods cost significantly less per unit when bought in larger quantities. Stock up on staples that keep for months.
Eat seasonal produce
Fruit and vegetables that are in season in the UK are cheaper and taste better. Swap asparagus in winter for root veg and save the premium picks for summer.
Use frozen vegetables
Frozen veg is picked and flash-frozen at peak ripeness, retaining nutrients while costing a fraction of fresh. Peas, spinach, and mixed stir-fry bags are meal-prep staples.
Batch cook and portion
Cooking larger batches means less energy used, less waste, and more consistent portions. Invest in good containers and freeze what you won’t eat within three days.
Plan around supermarket sales
Check your supermarket’s weekly offers before planning your meals. Build your menu around discounted proteins and produce instead of buying a fixed list at full price.
The Formula
The monthly estimate multiplies your weekly cost by 30/7 (approximately 4.3 weeks).
Budget Levels Explained
Budget-friendly — £2–£3 per meal
Focused on affordable staples: chicken thighs, tinned fish, lentils, rice, pasta, frozen and tinned vegetables. Great for students and anyone tightening their belt without sacrificing nutrition.
Moderate — £4–£5 per meal
A balance of quality and value: chicken breast, salmon, lean mince, brown rice, quinoa, fresh vegetables, and a wider range of seasonings. The sweet spot for most meal preppers.
Premium — £6–£8 per meal
Higher-end proteins like sirloin steak, wild salmon, and king prawns. Organic options, specialty ingredients, and more variety. For those who want restaurant-quality meals at home.
Note: All prices are approximate UK averages and will vary by supermarket, region, and season. The shopping list examples are illustrative — your actual basket will depend on your recipes and dietary preferences.
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