3-Day Budget-Friendly Britalian Plan

Feel lighter, brighter, and more in control - without spending a fortune.

If you're prepping for a holiday, coming back from one, or just want to feel more like yourself without overspending, this simple 3-day Britalian plan is for you.

Using budget ingredients from Aldi, Lidl, Tesco, Asda Essentials, and Heron Foods, this plan focuses on real food, satisfying portions, and feel-good simplicity - all for under £4 per day, and an average of 1,400 kcal daily.

Shopping Tips:

Frozen veg & berries are your friend – great value at Aldi, Lidl, and Iceland

Own-brand tins (beans, tomatoes, chickpeas) from Tesco/Asda = budget wins

Plain oats, yogurt, and pasta are super affordable basics

Check yellow stickers for reduced fresh produce and bakery items

Day 1 – £3.60 / ~1,250 kcal

Breakfast: Yogurt & Jam Breakfast Pot (~230 kcal)

Ingredients

150g plain Greek-style yogurt

1 tsp strawberry or apricot jam

1 tbsp oats or crushed digestive biscuit

Method

Layer yogurt, jam, and oats or biscuit in a small bowl or jar.

Serve with a cup of milky tea or coffee.

Snack: 1 apple (~70 kcal)

Wash and enjoy any variety you like.

Dinner (Two Courses)

Starter: Pea & Mint Soup (~120 kcal)

Ingredients

100g frozen peas

200ml veg stock

Pinch of dried mint or a few fresh leaves

1 tsp olive oil

Method

Boil peas in veg stock for 5 minutes. Add mint and blend until smooth. Drizzle with olive oil.

Main: Garlic & Greens Spaghetti (~550 kcal)

Ingredients

60g dried spaghetti

1 clove garlic

Handful frozen spinach or spring greens

1 tsp olive oil

1 tbsp grated cheese

Method

Boil spaghetti.

Meanwhile, sauté crushed garlic in olive oil for 1 minute.

Add frozen greens and cook until wilted.

Toss with drained pasta and top with cheese.

Optional Treat: 1 square of dark chocolate or a biscuit (~60 kcal)

Evening Drink: Herbal tea or warm milk (~40 kcal)

Day 2 – £3.70 / ~1,500 kcal

Breakfast: Banana & Peanut Butter Toast (~300 kcal)

Ingredients

1 slice wholemeal toast

½ banana

1 tsp peanut butter

Cinnamon (optional)

Method

Toast bread. Slice banana on top, add peanut butter, and sprinkle with cinnamon.

Snack: Carrot sticks with hummus (~100 kcal)

Slice 1 carrot into sticks and dip in 1 tbsp hummus.

Lunch: Cucumber & Couscous Bowl (~250 kcal)

Ingredients

3 tbsp cooked couscous

½ cucumber, chopped

Squeeze lemon juice

1 tsp olive oil

Optional: 1 tbsp soft cheese or hummus

Method

Toss everything together for a light, refreshing lunch.

Dinner (Two Courses)

Starter: Tomato & Cheese Salad (~150 kcal)

Ingredients

1 tomato

2 tbsp grated cheese

Olive oil & vinegar

Method

Slice tomato and sprinkle with cheese. Drizzle with oil and vinegar. Add basil if you have it.

Main: Chicken & Veg Traybake (~550 kcal)

Ingredients

1 small chicken breast

Courgette, carrot, pepper, onion

1 tsp olive oil

Dried thyme or mixed herbs

2 tbsp cooked couscous or small potato

Method

Chop veg, toss in olive oil and herbs.

Place in baking dish with chicken breast on top.

Roast at 200°C (fan 180°C) for 25 mins.

Serve with couscous or potato.

Treat: Espresso and 2 almond biscuits (~150 kcal)

Day 3 – £3.80 / ~1,450 kcal

Breakfast: Apple Crumble Porridge (~270 kcal)

Ingredients

30g oats

½ grated apple

Splash of milk + water

1 tsp sugar or crushed biscuit

Cinnamon

Method

Cook oats in milk and water. Stir in apple and cinnamon. Top with sugar or crushed biscuit.

Snack: Frozen berries in yogurt (~100 kcal)

Defrost ½ cup frozen berries and stir into 2 tbsp plain yogurt.

Lunch: Toasted Cheese & Tomato Open Sandwich (~300 kcal)

Ingredients

1 slice toast

2 tbsp grated cheese

Tomato slices

Vinegar + herbs

Method

Toast bread. Top with cheese and tomato, then grill or microwave until melted. Serve with salad.

Dinner (Two Courses)

Starter: Garlic Bread Salad (~180 kcal)

Ingredients

1 slice stale or toasted bread

½ clove garlic

Salad leaves, cucumber

Olive oil & vinegar

Method

Rub toast with garlic. Cut into cubes. Toss with salad, oil, and vinegar.

Main: Budget Bean Stew (~500 kcal)

Ingredients

½ tin mixed or kidney beans

2 tbsp chopped tomatoes

½ onion, grated carrot

Spices/herbs

1 small potato

Method

Sauté onion and carrot. Add beans, tomatoes, and seasoning. Simmer 10–15 mins.

Boil potato and serve alongside or on top.

Dessert Treat: 1 scoop ice cream or lemon sorbet (~100 kcal)

Calorie Breakdown

Day Calories

Day 1 ~1,250 kcal

Day 2 ~1,500 kcal

Day 3 ~1,450 kcal

Average ~1,400 kcal

Final Thoughts

This 3-day Britalian plan proves you can eat joyfully, lose a little bloat, and feel good -without expensive ingredients or complicated recipes. With mindful portions, beautiful food, and a sprinkle of structure, you’ll feel lighter, brighter, and more in control.

Top Tips:

Drink water or herbal tea regularly

Add a 20–30 minute walk daily

Eat slowly and savour the flavours

Love this kind of eating?

The Britalian Diet is a complete lifestyle approach to joyful, sustainable weight loss. It’s how I lost 6 stone eating pasta, wine, and dessert - with no guilt and lots of pleasure. We'd love you to join us. Explore the books here or take a peek at The Britalian Club for more support.