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3-Day Budget-Friendly Britalian Plan

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


Chicken tray bake

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.

 
 
 
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