The Cheapest High-Protein Foods in UK Supermarkets

Protein has a reputation as the expensive part of eating for the gym. Steak, salmon and branded shakes will do that. But some of the cheapest foods in any UK supermarket are also some of the best sources of protein, and once you know how to compare them, hitting your target on a budget gets easy.

How much protein do you actually need?

Standard population guidelines are set to prevent deficiency in fairly inactive adults, not to support building muscle. If you train, you need more. The International Society of Sports Nutrition recommends 1.4-2.0 g of protein per kg of body weight per day for most people who exercise.

A large meta-analysis of resistance training studies found that extra protein improved gains in muscle and strength, with the benefit levelling off at around 1.6 g per kg per day. That is a sensible target for most lifters. Going a little higher does no harm, but it does cost more.

How you spread it matters a little too. Researchers suggest roughly 0.4 g per kg per meal across at least four meals is a practical way to hit the daily target. For a 75 kg person that is about 30 g a meal, which is easy to plan around.

How to work out the real cost of protein

The price on the shelf tells you very little, because foods hold very different amounts of protein. The useful number is the cost per 10 g of protein, and you can work it out in seconds from the label.

1. 1

   Find the protein per 100 g

   It is on the nutrition panel of every pack.
2. 2

   Work out the protein in the whole pack

   Pack weight in grams, divided by 100, times the protein per 100 g.
3. 3

   Divide the price by that number, then multiply by 10

   That gives you the cost of 10 g of protein, so you can compare any two foods fairly.

The cheapest high-protein foods

Prices change every week and differ between shops, so rather than quote prices that will be out of date by the time you read this, here are the foods that consistently come out cheapest per gram of protein, with typical protein values from the UK's official food composition data. Always check the label, as brands vary.

The pattern is clear. Plain, unbranded basics win. Pulses, eggs, frozen chicken, tins and big tubs of dairy will cover most of your protein for much less than ready meals, protein snacks or premium cuts.

Plant protein on a budget

Lentils, beans, chickpeas, peas and tofu are some of the cheapest protein you can buy, and they bring fibre with them. The trade-off is that they are less protein-dense, so you need bigger portions, and individual plant foods can be lower in some essential amino acids. Eating a mix of sources across the day sorts that out.

If you are vegan or eat mostly plants, soya products like tofu and soya mince are especially useful, and a scoop of a plant protein blend can close the gap on busy days.

Label traps that cost you money

• "High protein" snacks. Bars, crisps and cereals with "protein" on the front often contain modest amounts at a high price. Run the cost per 10 g and they rarely compete with eggs or yoghurt.
• Protein per serving, not per 100 g. A small serving size can make a weak product look good. Compare per 100 g.
• Peanut butter. It has a decent amount of protein, but it comes with a lot of calories. Treat it as a fat source, not your protein.

A cheap, high-protein day

Here is what a budget day can look like for a 75 kg lifter aiming for about 120 g or more. The protein figures are approximate.

That is roughly 150 g of protein from some of the cheapest foods in the shop, without a single protein bar. Swap the chicken for extra lentils and tofu for a plant-based version.

Batch cooking a cheap week

Cooking in batches is where the savings really add up, because you buy bigger packs and waste less.

1. 1

   Plan two proteins and two carbs

   For example, chicken thighs and lentils, plus rice and potatoes. Add frozen vegetables, which are cheap and keep.
2. 2

   Cook twice a week, not once

   Cooking on Sunday and Wednesday keeps everything fresh and within the safe window for leftovers.
3. 3

   Portion it straight away

   Weigh portions into containers so every meal hits your protein without guesswork.
4. 4

   Freeze what you will not eat soon

   Anything you will not eat within two days goes straight in the freezer.

If you would rather have all of this done for you, The High-Protein Budget Diet ranks 12 protein foods by cost per 10 g of protein and comes with two full sample weeks and a matching shopping list.

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