High protein food shopping on a budget

The usual best-value protein foods

These tend to give the most protein per pound spent, especially in own-brand or value ranges.

• Dried or tinned lentils, chickpeas and beans: very cheap, with fibre too. Dried is cheapest, tinned is most convenient.
• Eggs: cheap, versatile and quick. Buying larger boxes usually brings the price per egg down.
• Milk: a pint of semi-skimmed gives about 20 g of protein for very little money.
• Tinned fish: tuna, mackerel, sardines and pilchards. Tinned mackerel and sardines also give you omega-3.
• Frozen chicken breast or thighs: often much cheaper per kg than fresh, and no waste.
• Own-brand cottage cheese, skyr and fat-free Greek yoghurt: usually far cheaper than branded 'protein' pots with similar numbers.
• Whole chickens: roast one on a Sunday and you have meat for two or three more meals, plus bones for stock.
• Whey protein bought in larger bags: per gram of protein, it often compares well with meat, but only buy it if you will use it.

Tofu, lean beef mince and fresh salmon are usually mid-range. They are still good options, but lean more on the list above if money is tight. For a full comparison of quality as well as cost, see our guide to the best protein sources.

Where the money leaks

The biggest drains on a high-protein budget are usually convenience and marketing, not the core foods.

• 'High protein' branded versions of yoghurt, cereal, bread, crisps and pasta, which often cost much more for a modest protein boost
• Protein bars and snacks, which are an expensive way to get 20 g
• Pre-cooked, pre-sliced and pre-marinated meat, where you pay for the preparation
• Small packs, which usually have a higher price per kg than larger ones
• Food waste, especially fresh meat, fish and salad bought with good intentions and thrown out on Friday

A sample weekly list

Here is a basic list for one person training four or five times a week, aiming for around 130 to 150 g of protein a day. Adjust amounts for your household.

• 15 to 18 eggs
• 4 pints of semi-skimmed milk
• 2 large tubs of own-brand skyr or fat-free Greek yoghurt
• 2 tubs of cottage cheese
• 1 kg bag of frozen chicken breast or thighs
• 500 g lean beef or turkey mince
• 4 tins of tuna or mackerel
• 2 tins of chickpeas and 2 tins of kidney or black beans
• A bag of dried red lentils
• Oats, wholemeal bread, rice and potatoes
• Frozen mixed vegetables, frozen berries, bananas, apples, onions, tinned tomatoes

That list covers breakfasts, lunches, dinners and snacks with room for variety. Pair it with the recipes in our five high protein batch cook meals and most of the week is planned.

Buying for a family changes the quantities but not the logic. Base meals on the cheapest proteins, bulk them with pulses and frozen vegetables, and let adults with bigger targets add an extra egg, a yoghurt or a glass of milk on top rather than cooking a separate meal.

Tactics that save money every week

1. Plan, then write the list. Decide on four or five meals before you shop. Impulse buys are the fastest way to overspend.
2. Use the freezer. Frozen meat, fish, vegetables and fruit are as nutritious as fresh, cost less and do not go off.
3. Stretch meat with pulses. Replace a third to a half of the mince in a chilli or bolognese with lentils or beans. Protein stays high and cost drops.
4. Check the reduced section. Meat and fish near their date can go straight in the freezer on the day you buy them.
5. Cook once, eat three times. A pot of chilli or curry for four is barely more expensive than a pot for one.
6. Use loyalty prices wisely. They help on staples you would buy anyway, not on things you did not need.

For the full system, including storage and food safety, see meal prep made simple.

Budget, fat loss and training together

A tight budget and a fat loss goal fit together well. Cheap protein foods such as eggs, pulses, tinned fish and dairy are also some of the most filling foods per calorie. Takeaways, snacks and alcohol are usually where both the money and the extra calories go.

If you are trying to lose fat while training, pair this list with the principles in our guide to protein for fat loss. And if you are thinking about joining a gym but worried about cost, you can try Lycan Strength with the 7-day free trial, with no credit card required, before deciding anything.