From Instagram? This is the plan from Emma’s reels.

4-week budget meal prep

Cook once on Sunday. Eat well all week.

Ninety minutes on Sunday, every meal sorted until Friday, and a food shop that averages under £30 a week.

Founding price, then £27. Less than one takeaway.

Instant downloadTry week 1, refund within 14 daysSecure checkout

Looking into an almost empty fridge on a weekday evening

Thursday, 7pm. Starving. Nothing in.

That’s the moment the takeaway app wins. Not because you can’t cook, but because nobody has the energy to decide, shop and cook after a full day.

The Sunday Prep Plan moves all of that to one afternoon. You shop once, cook for ninety minutes, and the rest of the week is just: take a box out, heat it up, eat.

Free calculator

What do takeaways and meal deals really cost you?

Takeaways per week

Average cost of a takeaway

£18

Bought lunches or meal deals per week

Average cost of a bought lunch

£4.00

You could keep about

£0

a year by making those meals from the plan

Now: £0 a year on takeaways and bought lunches

Same meals from the plan: £0

The plan pays for itself in 0 days

Start saving for £19

Plan meals average about £1.26 each: roughly £24 of shopping a week for 7 breakfasts, 5 lunches and 7 dinners, based on Aldi and Lidl UK prices, autumn 2026. Your own prices will vary.

How it works

One afternoon. Thirteen meals. Zero weeknight decisions.

Shop once

Each week has its own shopping list, sorted by aisle, with estimated prices. Leftovers are planned into next week, so nothing gets binned.

Prep for 90 minutes

A minute-by-minute schedule runs the oven, hob and rice at the same time. Two dinners, a lunch and breakfast, all done before you sit down.

Move one box a night

Only Monday lives in the fridge. Everything else is frozen, and each evening tomorrow’s box moves down. Friday’s lunch is as safe as Monday’s.

Your four weeks

Tap a week to see what you’ll eat

Breakfast: Peanut butter banana oats
Lunch, Monday to Friday: Chicken fajita rice bowls
Batch dinners: Beef and bean chilli, sweet potato and lentil dhal
Friday fakeaway: 10-minute egg fried rice

This week’s shop£32.44

Don’t fancy something? The plan includes swaps for vegetarians, cooking for two and picky eaters.

What’s inside

Everything you need, nothing to work out yourself

4 weeks of menusBreakfast, lunch and dinner for every day, plus a Friday “fakeaway” cooked fresh.
4 shopping lists with pricesPrintable, sorted by aisle, built around budget supermarkets.
4 Sunday prep schedulesTimed step by step, so everything cooks at once.
19 recipes with photosSimple, filling, British-kitchen friendly. Vegetarian and cooking-for-two swaps included.
The freezer systemA daily freezer-to-fridge plan, a freezer guide and a leftovers guide.
PrintablesA fridge-door planner for each week and a sheet of 24 freezer labels.
Online toolkitSavings calculator, budget tracker and freezer stock list for your phone.

Chicken fajita rice bowl in a glass meal-prep box

Beef and lentil bolognese with spaghetti

Smoky three-bean bake with a potato and cheese topping

Fair question

“Can’t I just ask ChatGPT for recipes?”

You can get recipes anywhere. What’s hard to get is a plan where everything fits together, week after week. That’s what you’re paying for.

Weeks that share ingredientsHalf a bag of spinach from week 1 is already in week 2’s menu. That’s why weeks 2–4 cost around £20.

One schedule, not five recipesThe prep plan tells you what goes in the oven at 0:10 and what comes off the hob at 1:05.

Food-safe all weekCooked rice shouldn’t sit in the fridge for five days. The freezer rotation means it doesn’t have to.

Real UK shopping listsQuantities that match actual pack sizes, priced at budget supermarkets, with the weekly total up front.

Get The Sunday Prep Plan

£19

founding price, then £27 · one-off · instant download

38-page plan (PDF) with 4 weeks of menus, lists, schedules and recipes
19 recipes with photos, plus vegetarian and for-two swaps
Fridge-door planners and printable freezer labels
Online toolkit: savings calculator, budget tracker, freezer stock

Buy now for £19

14DAY MONEY-BACKGUARANTEE

Try week 1. Not for you? Full refund within 14 days. Just email quincy@click-wise.nl.

Secure checkout by Lemon Squeezy Instant download, PDF and online toolkit UK budget-supermarket prices, autumn 2026 Independent, no ads, no subscription

1. Right awayYour plan and toolkit link land in your inbox.

2. SaturdayScreenshot week 1’s shopping list and do one shop.

3. SundayFollow the 90-minute schedule. Done until Friday.

Questions

Good to know

I’m not much of a cook. Will this work for me?

Yes. Every recipe uses basic techniques (roasting, simmering, boiling) and the schedule tells you exactly what to do and when.

Is it vegetarian-friendly?

Several dishes are already vegetarian, and the swaps section shows how to make the chilli, fajita bowls and other meat dishes without meat.

I cook for two. Does it still work?

Double the quantities and use two trays. Prep takes about 20 minutes longer, and the shop usually costs less than double because you use up whole packs.

Do I need a big freezer?

No. A standard fridge-freezer with two or three drawers is enough for a week’s boxes. You’ll need 15–20 freezer-safe meal-prep boxes.

Are the prices exact?

They’re estimates based on Aldi and Lidl UK prices in autumn 2026. Prices change and vary by store, so every week is planned with headroom.

What format is it?

A PDF you can read on your phone or print, plus a link to the online toolkit, which opens in Google Sheets or Excel. You get both straight after payment.

Who’s behind this?

The Sunday Prep Plan is a small independent project run by Click-Wise. Emma, the face of our social accounts, is an AI-generated creator. The plan, recipes and shopping lists are written and checked by our team.

What about allergies?

The recipes contain common allergens, including milk, eggs, gluten, peanuts, fish and soy. Stock cubes and sauces vary by brand, so always check the labels of what you buy.