3-Day Budget-Friendly Britalian Plan
- Francesca Bell
- 6 days ago
- 4 min read
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.