Budget high-protein meal plan

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Monday: Super-green tofu curry

Start the week meat-free with a super-green tofu and spinach curry that you can prep in minutes. This low-cost vegan curry is loaded with health benefits, as it's high in protein and fibre, while still being low in calories. Serve with wild rice and a scattering of coriander, if you like.

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Tuesday: Tuna & sweetcorn fish cakes

Canned fish and sweetcorn are storecupboard lifesavers when you need to rustle up a simple family meal. In this healthy, budget-friendly supper, a mixture of mashed potatoes, sweetcorn, tuna and parsley are shaped to make fishcakes, which are then coated in breadcrumbs and fried until crispy and golden.

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Wednesday: Herby fish fingers with Chinese-style rice

This healthy, gluten-free dinner supplies a balance of carbs and protein, making it perfect for refuelling. Making your own fish fingers may sound complicated, but the process is easy: cut the fish into chunky strips, coat in beaten egg and coriander, then fry for a couple of minutes on each side until golden. Remove the fish from the pan, tip in the chilli-flecked rice with any remaining egg, and stir.

Browse our collection of low-calorie meals and gluten-free dinners

Thursday: Miso noodles with fried eggs

This quick and healthy veggie dinner has a base of wholemeal noodles for a filling, fibre-rich supper. It makes brilliant use of accessible kitchen basics, such as frozen peas, garlic, eggs and spices, and it's packed with four of your five-a-day, plus vitamin C and iron.

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Friday: Super-healthy salmon burgers

Kick-start the weekend with these flavourful salmon burgers packed with ginger, soy sauce and coriander. They're brilliant for when you're after something a bit lighter than potato-packed fishcakes, but still want to keep the family full and satisfied. Not only is this dish high in protein, it's also low in salt and calories.

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Saturday: Chicken sausage pasta

Treat the family to this warming chicken sausage pasta on Saturday night. It's high in protein, but also tasty, quick and full of veg. Plus, you can add carrots, sweetcorn or peas to bump up the veg count further, if you like.

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Sunday: Pork & parsnip traybake

Make this simple, high-protein traybake for Sunday dinner – pork chops are seared, then oven-roasted with red onions and root vegetables. It's easy to assemble, yet packs a real flavour punch thanks to the mustard, honey and sage. The ingredient list is short and calls for widely available produce, too.

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