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A £130 Sainsbury's high-protein week for a family of four

Here is a full sample week for a family of 3 to 4, built for everyday healthy eating at Sainsbury's: about 122g of protein and 1845 kcal a day per person, with an estimated shopping total of £125.05 for 24 items.

Prices are estimates for Sainsbury's in the UK (GBP), based on typical pack sizes and prices in October 2026. They are not live store prices. In the app you can tap any price to set your own.

Make this week mine (free preview)

The 7-day plan

The shopping list with estimated prices

Whole packs, the way you actually pay at the till. Assumes you already have olive oil and honey and soy sauce.

All 9 recipes in this week

Raw or dry amounts per person, for the first day each recipe appears. Portions are resized day by day so every day lands on the protein target.

Greek yogurt with oats and berries (36g protein, 528 kcal, 5 min)

0% fat Greek-style yogurt 240g, Porridge oats 90g, Honey 15g

1. Spoon 400g Greek yogurt into a bowl.
2. Stir in 60g porridge oats and let them soak for 5 minutes.

Tuna and egg pasta (39g protein, 649 kcal, 18 min)

Pasta (dry) 115g, Tuna chunks in spring water (drained) 75g, Tomato pasta sauce 280g, Baby spinach 40g

1. Boil 100g pasta in salted water for 10 minutes, then drain.
2. Warm the tomato sauce in a pan over medium heat for 4 minutes.
3. Stir in the drained tuna and spinach until wilted.
4. Toss with the pasta and serve hot.

Chicken and vegetable traybake (46g protein, 686 kcal, 20 min)

Boneless chicken thighs 170g, Potatoes 340g, Mixed vegetables (frozen) 200g, Olive oil 10g

1. Toss 300g diced potatoes in oil, roast at 220C / 425F for 12 minutes.
2. Add 400g chicken thighs and roast for another 15 minutes.
3. Stir in 200g frozen mixed vegetables for the final 5 minutes.

Scrambled eggs on wholemeal toast (29g protein, 473 kcal, 10 min)

Eggs 150g, Wholemeal bread 80g, Baby spinach 60g, Olive oil 5g

1. Wilt 60g baby spinach in a little olive oil over medium heat for 1 minute.
2. Whisk 300g eggs (about 6) with salt and pepper, then add to the pan.
3. Stir gently over low heat for 4 minutes until just set.
4. Serve on 2 slices of toasted wholemeal bread.

Lentil and chicken breast wraps (56g protein, 731 kcal, 20 min)

Red lentils (dry) 55g, Chicken breast 140g, Wraps 120g, Cucumber 60g

1. Simmer 100g red lentils in 300ml water over medium heat for 15 minutes.
2. Season and pan-fry 250g sliced chicken breast over medium heat for 8 minutes.
3. Mash half the lentils into the chicken, then spoon onto wraps.
4. Add sliced cucumber, roll up and serve.

Red lentil and tomato dhal with rice (35g protein, 631 kcal, 20 min)

Red lentils (dry) 110g, Chopped tomatoes (can) 400g, White rice (dry) 30g, Onions 100g

1. Fry chopped onion in olive oil over medium heat for 4 minutes.
2. Add 150g red lentils, the tomatoes and 500ml water, simmer 15 minutes.
3. Cook 100g rice in boiling water for 12 minutes meanwhile, then serve.

Chicken thigh burrito bowl (44g protein, 682 kcal, 20 min)

Boneless chicken thighs 125g, White rice (dry) 90g, Canned black beans (drained) 180g, Salsa 90g, Salad leaves 60g

1. Season 250g diced chicken thighs and fry in olive oil over high heat for 8 minutes.
2. Cook 100g dry rice in boiling water for 12 minutes, then drain.
3. Warm the black beans in a pan over medium heat for 3 minutes.
4. Assemble the rice, chicken, beans, salad and salsa in a bowl.

Egg and veggie fried noodles (45g protein, 685 kcal, 15 min)

Egg noodles (dry) 80g, Eggs 100g, Extra-firm tofu 90g, Mixed vegetables (frozen) 150g, Soy sauce 15g

1. Cook the noodles.
2. Fry tofu cubes, then scramble the eggs in the same pan.
3. Add veg, noodles and soy sauce and toss.

Lentil bolognese (33g protein, 570 kcal, 30 min)

Red lentils (dry) 110g, Pasta (dry) 30g, Tomato pasta sauce 60g, Onions 50g, Carrots 60g

1. Soften chopped onion and carrot.
2. Add lentils, marinara and 1 cup of water, simmer 20 minutes.
3. Serve over pasta.

Day 1 totals: 121g protein, 1863 kcal, 272g carbs, 32g fat.

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