Budget Meal Prep: Feed a Family of 4 for Under £50 a Week

Cheapest complete proteins per gram: eggs (£0.02/g protein), dried lentils (£0.03/g), canned chickpeas (£0.04/g), chicken thighs bone-in (£0.05/g), canned tuna (£0.06/g), tofu (£0.07/g). Build every budget meal prep around these six proteins and you'll hit your nutritional targets without overspending.

Shopping list: 12 eggs (£2), 1kg chicken thighs (£4), 500g red lentils (£1.20), 2 cans chickpeas (£1.20), 1kg rice (£1.50), 500g oats (£0.80), 2kg seasonal veg mix (£4), 4 cans tomatoes (£2.40), 1 head garlic (£0.40), ginger root (£0.50), olive oil (£2), spice top-up (£3), bread (£1.50), milk (£1.20), yogurt (£1.80), frozen peas (£1), frozen spinach (£0.80), fruit (£3), snack items (£4). Total: £36.30. Remaining £13.70 covers household staples (oil, condiments) or builds pantry reserves.

Never buy more than you'll use. Before each shop, audit your fridge and plan meals around what's already there. Store vegetables in the right conditions: leafy greens wrapped in damp paper towel, root vegetables in cool dark places. Freeze anything approaching its use-by date rather than discarding it. A half-used can of coconut milk freezes perfectly in an ice cube tray.

Dried legumes are the ultimate budget batch ingredient — cheap, high protein, high fibre, freeze well. Lentil dal, chickpea curry, black bean soup, and split pea stew all cost under £0.40 per generous serving and provide complete nutrition when served with a grain. Make a large batch of any legume dish and it will cover 3–4 dinners.

The difference between boring and delicious budget food is almost entirely spices. A £3 spice investment in cumin, smoked paprika, turmeric, garam masala, and dried oregano transforms the same lentil and rice base into Indian dal, Moroccan harira, Greek fakes, and Mexican-spiced bowls. Same ingredients, completely different eating experiences. → Full meal prep system: [Meal Prep Complete Guide](/blog/meal-prep-for-the-week-complete-guide).