How to hit your protein goals on a budget

Best protein per pound

Several protein sources offer outstanding value. These should anchor any budget high protein strategy.

Eggs

Eggs are the cheapest high quality protein available. A box of 6 medium eggs costs around £1 to £1.50 and provides 36 g protein. That works out to less than 5p per gram of protein. Nothing else comes close for quality plus cost. Eggs should feature heavily in any budget high protein plan.

Tinned tuna

4 to 5 tins for £4 to £5 in supermarkets, particularly own brand. Each tin provides 20 to 25 g protein. Works out to around 5 to 6p per gram of protein. Long shelf life. Convenient. Versatile. Stockpile when on offer.

Frozen chicken breast

Frozen chicken breast in 1 kg bags costs £6 to £9 depending on supermarket. 1 kg provides 250 to 300 g of protein. Works out to around 3p per gram of protein. The frozen format keeps cost lower and waste minimal. Bulk cooking saves time alongside the money savings.

Lentils and tinned beans

Dried lentils cost £1 to £1.50 per 500 g, which provides around 120 g protein cooked. Tinned beans at 50p to £1 per tin provide 12 to 15 g protein each. Very cheap per gram of protein and add fibre alongside. Vegetarian friendly. Anchor of cheap meat free protein strategies.

Good but not cheapest

Several sources offer good value without being the absolute cheapest. They add variety and quality to a budget plan.

Whole chicken or chicken thighs

Whole chickens at £4 to £6 provide significant protein when prepared well. Chicken thighs are cheaper than breasts and have more flavour and fat. The protein per pound is similar to chicken breast. Slightly less protein density due to more fat but the cost makes up for it.

Mince beef

Cheaper mince (5 to 15 percent fat) at £4 to £6 per kg provides reasonable value. Higher fat content reduces protein per calorie but the protein per pound is reasonable. Versatile for many preparations. The 15 percent fat versions are cheaper but the 5 to 10 percent versions give better protein per calorie.

Greek yoghurt and quark

Supermarket own brand Greek yoghurt at £2 for 500 g provides 50 g protein. Quark at similar prices is even better at around 60 to 70 g protein. Both offer good protein per pound and provide calcium plus probiotics. Reasonable everyday option.

Cottage cheese

£1.50 to £2 for 300 g provides 33 g protein. Less protein per pound than yoghurt but the slow digestion and different texture add useful variety. Works as breakfast, snack or evening meal. Good value if you like it.

When premium options are worth it

Some protein sources cost more but offer specific benefits worth considering. Spending more selectively can be worthwhile.

Whey protein powder

£25 to £40 for 1 kg of quality whey provides around 800 g of protein. Works out to 3 to 5p per gram, similar to chicken breast. Convenient when food prep is difficult. Worth the cost for users who struggle to hit protein targets through food alone. Bulk buying improves the per gram price.

Fresh fish occasionally

Salmon, white fish and shellfish cost more per gram of protein than chicken or eggs. Worth occasional inclusion for variety, omega 3 fatty acids and the food enjoyment factor. Frozen fish costs less than fresh and works similarly. Tinned salmon and mackerel are budget friendly alternatives.

Quality lean cuts of beef

Lean beef cuts cost more per pound than chicken but the iron, B12 and creatine content adds value. Once or twice weekly inclusion at moderate portions keeps cost reasonable while providing nutritional variety. Stick to leaner cuts for protein per calorie value.

Tempeh and seitan

Specialty plant proteins cost more than basic beans and lentils. The protein density and texture variety can justify the premium for vegetarian eaters wanting variety. Occasional rather than daily use keeps cost manageable. Worth trying if you want plant protein variety.

Strategies that work

Several practical approaches keep protein costs manageable. The combination of approaches saves more than any single tactic.

Bulk cooking

Cooking large amounts of protein in single sessions reduces both cost and effort. Buy chicken in 1 to 2 kg bags. Cook the whole amount. Divide into portions for the week. The bulk price is lower and the prepared protein is ready when you need it. Energy and time costs both reduce.

Stock up on offers

Supermarkets regularly discount eggs, chicken, mince, tinned fish and frozen meat. Watching for and stocking up on offers significantly reduces total spend. Build a stockpile during sale periods. The freezer is your friend for taking advantage of meat discounts. The savings compound over time.

Own brand and budget supermarkets

Own brand protein is typically equivalent in quality to branded versions at much lower prices. Aldi, Lidl and supermarket value ranges all provide high protein staples cheaply. The £2 saved per kg of chicken adds up across a year. Brand loyalty rarely improves protein quality enough to justify the premium.

Avoid processed protein products

Protein bars, ready made shakes, frozen high protein meals all cost much more per gram of protein than raw ingredients. The convenience premium can be 5 to 10 times the cost of preparing similar protein from basics. Reserving processed products for emergencies rather than daily use saves significantly.

More protein reading

For meat free options, our How to Get More Protein Without Eating More Meat covers non meat sources. How to Meal Prep for High-Protein Diets covers preparation strategies. And Best Protein Sources for Fat Loss covers source selection.