You do not need a meal-prep brand
The cheap protein roster
- Eggs
- Frozen chicken thighs or breast
- Tinned tuna, mackerel, beans
- Greek yogurt / skyr / cottage cheese (own brand)
- Extra-firm tofu
- Milk
- Red lentils and mixed beans (protein + fibre, not a complete gym diet alone)
Carbs that are still cheap: oats, rice, potatoes, pasta, bread. Fats: olive oil, frozen veg roasted in it, peanut butter measured with a spoon not a ladle if you are cutting.
A no-theatre week (repeatable)
Breakfast: oats + milk + yogurt on the side, or eggs on toast.
Lunch: rice or potatoes + frozen veg + chicken or tuna + yogurt.
Dinner: same structure, different carb. Thighs in the oven beat a £12 “high protein” microwave bowl.
Gap: fruit, cottage cheese, or a whey scoop if the day is short.
Batch one tray of chicken and a pan of rice on Sunday. That is meal prep. Tupperware optional.
Eating out and meal deals
A supermarket meal deal can be a protein failure (crisps + juice + tiny sandwich). Swap in yogurt, a boiled-egg snack, or a tuna sandwich and water. Chippy night: eat it, log it roughly, train tomorrow. Moralising a haddock is not a programme.
Complements, not replacements
Creatine monohydrate is cheap per serving if you want an evidence-backed extra; it is not required to “make food work.” Skip fat burners. See nutrition for the boring supplement list.
Time-poor pattern
Rotisserie chicken + microwave rice + bag of salad + yogurt is a valid training diet. Fancy recipes are for days you have energy. Training consistency beats a beautiful fridge.
Related: Workouts · First week · Membership vs food budget