Eating healthy as a dad doesn’t need to drain your wallet. With smart planning and a little creativity, you can meal prep for the whole week without spending more than £30. This guide will show you how to make nutritious, tasty meals that save time, fuel your fitness goals, and keep the family happy — all while sticking to a budget.
🥗 Why Meal Prep Works for Dads
Meal prepping is one of the best fitness hacks for busy dads. It helps you:
Save money by avoiding last-minute takeaways.
Stay consistent with your fat-loss or muscle-building plan.
Control portions and hit protein goals.
Free up valuable time for workouts, family, and recovery.
👉 If you’re just starting out, check out my Completely FREE 7-Day Fat Loss Programme — it includes simple, family-friendly recipes to get you going.
🛒 Smart Shopping Tips (Before You Cook)
Plan meals around protein sources – Chicken, turkey mince, tinned tuna, and eggs are all affordable.
Buy frozen veg – Just as nutritious as fresh, lasts longer, and saves waste.
Choose versatile carbs – Rice, oats, and sweet potatoes can be used across multiple meals.
Look for deals – Aldi, Lidl, and Tesco meal deals can cut weekly prep costs dramatically.
Invest in containers – A good meal prep container set will keep your food fresh and organised.
💪 5 Budget Meal Prep Ideas Under £30
🍗 1. Chicken, Rice & Veg Boxes
Cook 1kg of chicken breast (£6–£7).
Pair with microwavable rice (£3 for a pack of 6).
Add frozen broccoli/carrots (£3).
➡️ Makes 6–7 meals at about £1.70 each.
💡 Dad tip: Add a low-calorie sauce (soy or hot sauce) to mix up the flavour.
🥚 2. Protein-Packed Egg Muffins
12 eggs (£2.50).
Spinach & peppers (£4 combined).
Light cheese (£2).
➡️ Makes 12 muffins — perfect grab-and-go breakfast.
👉 Pair with a protein shaker for a quick start to your day.
🥩 3. Turkey Mince Chilli
1kg turkey mince (£6).
Tinned tomatoes (£2).
Kidney beans (£2).
Chilli powder (£1).
➡️ Makes 5–6 hearty portions — freezer-friendly too.
💡 Dad tip: Serve with rice or baked potatoes for variety.
🥔 4. Sweet Potato & Tuna Lunch Bowls
4 large sweet potatoes (£3).
4 tins of tuna in spring water (£4).
Sweetcorn (£1.50).
➡️ Makes 4 meals under £2 each.
👉 Grab a budget-friendly lunchbox cooler bag to keep meals fresh for work.
🥣 5. Overnight Oats (Snack or Breakfast)
Oats (£3 for a big bag).
Skimmed milk or almond milk (£2).
Frozen berries (£3).
Scoop of protein powder
➡️ Makes 7–8 portions, all under £1 per serving.
💡 Dad tip: Prep in jars for an easy, no-cook breakfast that travels well.
📊 Sample £30 Meal Prep Shopping List
Chicken Breast – £7
Turkey Mince – £6
Eggs – £2.50
Frozen Veg – £3
Oats – £3
Rice (microwave packs) – £3
Tinned Tuna – £4
Tinned Tomatoes & Beans – £3.50
✅ Total: £29 (varies slightly by supermarket).
🎯 Final Thoughts
Meal prep doesn’t have to be expensive or complicated. With £30 and a couple of hours on a Sunday, you can fuel your workouts, support fat loss, and save time for what matters most — being a great dad.
👉 Ready to take it further? Check out my Dad Bod to Fit Dad 12-Week Transformation — a complete fitness plan designed for busy fathers.
And if you’re looking for more affordable tools to help with fitness, read my post: Best Home Gym Equipment for Dads.