Low sugar, protein rich meals from Waitrose & Asda
If you want to reduce your sugar intake that can be a relatively easy process when you remove cravings from the equation.
But one of the most common questions I get from people that are trying to reduce sugar is that they don’t know what to eat.
It’s as if all of the food magically disappears when we try and avoid chocolate, biscuits, cake and sweets!
And I’m not laughing at this - I was the same and had no idea what to eat when I first gave up sugar back in 2014.
It is funny though… the meat, fish, eggs, yogurt, fruit, vegetables, nuts, beans and pulses did not disappear from my kitchen but I did have a massive mental block with deciding what to eat.
So as we’ve now got access to both Waitrose and Asda in Whetstone (and you may well do where you live too) so I’ve created a price comparison for some low sugar, protein rich meals to help get you started as you reduce your sugar intake.
Budget is another sticking point for some which is why I have chosen two different supermarkets to compare.
Quite a few people have said that shopping is expensive when reducing sugar - but without the extra sugary snacks you’ll be eating less food overall, and if there’s one area I personally choose to invest in it’s great nutrition and health cannot be bought.
So here’s a price comparison using general products from both supermarkets.
Note that Asda is not ALWAYS cheaper, but it mainly is.
Here are five DIY, low‑sugar, protein-rich meal recipes using ingredients from Waitrose, each with a clear, ingredient‑sourced cost breakdown based on current Waitrose pricing in London—perfect for easy, healthy home cooking!
1. Smoked Salmon with Lemon & Dill
Ingredients per serving:
125 g salmon (~£3.24)
Olive oil, lemon juice, fresh dill, salt & pepper (~£0.50)
Prep:
Preheat oven to 180 °C fan.
Drizzle salmon with oil and lemon, sprinkle dill, season.
Bake ~15 minutes until cooked through.
Protein: ~25 g, virtually zero sugar.
Cost per serving: ~£3.75
2. Lemon‑Garlic Chicken & Broccoli Traybake
Ingredients (for 2 servings):
300 g chicken breast (~£2.43)
300 g broccoli (~£1.20)
Lemon, garlic, olive oil, seasoning (~£0.50)
Prep:
Preheat oven to 200 °C.
Toss chicken (sliced) and broccoli with oil, lemon, garlic, salt & pepper.
Bake 20–25 minutes until chicken is cooked and broccoli is tender.
Protein: ~30 g+, extremely low sugar.
Cost per serving: ~£2.07
3. Chicken & Avocado Fajitas
Ingredients (2 servings):
200 g chicken breast (~£1.62)
1 avocado (~£1.50)
1 bell pepper (~£1.00)
2 low-sugar wraps (~£1.00)
Spices, olive oil, lime (~£0.40)
Prep:
Slice and pan-fry chicken and peppers with spices.
Mash avocado with lime, salt.
Assemble wraps with chicken, pepper, avocado mash.
Protein: ~30 g.
Cost per serving: ~£3.76
4. Tuna Lettuce Wraps with Avocado Mayo
Ingredients (2 servings):
200 g tuna steak (£3.09)
1 avocado (~£1.50)
Lettuce leaves (~£1.00)
Lemon, mustard, seasoning (~£0.40)
Prep:
Cook tuna (pan-sear or grill) and flake.
Mash avocado with lemon, mustard, seasoning.
Wrap tuna in lettuce with avocado mayo.
Protein: ~35 g, negligible sugar.
Cost per serving: ~£2.50
5. Chicken & Spinach Egg‑White Frittata
Ingredients (2 servings):
200 g chicken breast (~£1.62)
4 egg whites + 1 whole egg (~£0.60)
100 g spinach (~£1.00)
Olive oil, onion, seasoning (~£0.50)
Prep:
Preheat oven to 180 °C.
Sauté onion & diced chicken in oil until cooked; add spinach to wilt.
Pour in whisked eggs; bake 15–20 minutes until set.
Protein: ~25–30 g, minimal sugar.
Cost per serving: ~£1.90
Here are five low-sugar, protein-rich DIY meal recipes, adapted from the previous Waitrose-based versions, now using Asda ingredients—with current pricing in the UK. I’ve aimed to match ingredient types and portions as closely as possible.
Adapted Recipes with Asda Pricing
1. Smoked Salmon with Lemon & Dill
Ingredients per serving:
Salmon portion: ~£4.20
Olive oil, lemon, dill, seasoning: ~£0.50
Cost per serving: ~£4.70
High in protein, minimal sugar, simple prep.
2. Lemon‑Garlic Chicken & Broccoli Traybake
For 2 servings:
Chicken breast 300 g (approx 0.3 kg): £3.79/kg × 0.3 ≈ £1.14
Broccoli 300 g: ~£1.20
Lemon, garlic, oil, seasoning: ~£0.50
Cost per serving: (£1.14 + £1.20 + £0.50) ÷ 2 ≈ £1.42
Lean protein + veg, low-sugar, minimal fuss.
3. Chicken & Avocado Fajitas (Wrap‑style)
For 2 servings:
Chicken breast 200 g: £3.79/kg × 0.2 ≈ £0.76
1 avocado: ~£0.31
1 bell pepper: ~£0.85
2 low-sugar wraps—estimate £1.00 total
Spices, oil, lime: ~£0.40
Cost per serving: (~£0.76 + £0.31 + £0.85 + £1.00 + £0.40) ÷ 2 ≈ £1.66
Flavorful, protein-packed, and low in sugar.
4. Tuna Lettuce Wraps with Avocado Mayo
For 2 servings:
1 can tuna: ~£0.75
1 avocado: ~£0.31
Lettuce leaves: ~£0.35
Lemon, mustard, seasoning: ~£0.40
Cost per serving: (~£0.75 + £0.31 + £0.35 + £0.40) ÷ 2 ≈ £0.91
Lightweight, ultra-low sugar, high-protein, and super quick.
5. Chicken & Spinach Egg‑White Frittata
For 2 servings:
Chicken breast 200 g: £3.79/kg × 0.2 ≈ £0.76
4 egg whites + 1 whole egg: ~£0.60
Spinach 100 g: ~£1.00
Olive oil, onion, seasoning: ~£0.50
Cost per serving: (~£0.76 + £0.60 + £1.00 + £0.50) ÷ 2 ≈ £1.43
High-protein, meal-prep friendly, and very low sugar.
Summary
Smoked Salmon with Lemon & Dill
Asda ~£4.70
Waitrose ~£3.75
Lemon‑Garlic Chicken & Broccoli Bake
Asda ~£1.42
Waitrose ~£2.07
Chicken & Avocado Fajitas
Asda ~£1.66
Waitrose ~£3.76
Tuna Lettuce Wraps with Avocado Mayo
Asda ~£0.91
Waitrose ~£2.50
Chicken & Spinach Egg‑White Frittata
Asda ~£1.43
Waitrose ~£1.90
Do you want to reduce your sugar intake for a healthier body inside and out?
My 10 Day Quit Sugar Programme will prepare you for and guide you through 10 days without any sweet tasting food and drink so you can continue living your life without a constant need for sugar.
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