Goal
High protein on a budget
Protein does not have to be the expensive part of the shop. The sources dietitians rate as good value, how to compare them fairly, and how to batch cook them.
Compare cost per gram of protein
Pack price tells you little. Divide the price by the grams of protein in the pack to compare foods fairly. Using British Nutrition Foundation figures per 100 g, grilled chicken breast has 32 g of protein, tinned tuna and cheddar about 25 g, boiled egg 14 g, cottage cheese 9 g and tinned chickpeas or kidney beans about 7 g.
The sum is simple: protein per 100 g, multiplied by the pack weight in hundreds of grams, gives the protein in the pack, and the price divided by that gives the cost per gram. Check it in the shop, because the British Dietetic Association cautions that special offers are not always the cheapest option.
The good-value sources
The BDA lists baked beans, tinned mixed beans, tinned chickpeas, lentils, milk, yoghurt, hummus and eggs as good-value protein sources, along with frozen chicken thighs, budget cuts of meat and tinned or frozen fish, especially sardines and mackerel. It adds that value brands often taste just as good for a lower price.
Pulses deserve a special mention. The British Nutrition Foundation describes them as a cheap, low-fat source of protein, fibre and vitamins, and the NHS Eatwell Guide calls them good alternatives to meat. They are less protein-dense than meat, so pair them with eggs, dairy, fish or a smaller amount of meat to reach a high target.
Stretch, batch and freeze
Swap part of the meat in a recipe for pulses: the BDA suggests adding chickpeas to a curry or baked beans to a shepherd’s pie, and having a meat-free meal or day at least once a week. The dish stays filling while the cost per portion falls.
The BDA also recommends batch cooking: make a large amount, split it into portions and freeze or chill what is left. On this site, scale the recipe up, weigh the finished dish, portion it and add each portion to your planner so the macros are counted. The meal prep guide covers storage times.
Worth knowing
- Prices vary by shop, season and country, and this site does not track them. Use the method here with the prices in front of you.
- Tinned and processed protein foods can be salty. Check the label and choose versions without added salt where you can.
- If you have kidney disease, talk to your doctor before raising your protein intake.
Common questions
Is plant protein good enough to hit my target?
Yes, with variety. The British Nutrition Foundation says protein from a variety of plant foods eaten across the day supplies enough essential amino acids when you eat enough overall, without combining them at each meal.
Are frozen and tinned foods less nutritious?
No. The BDA describes frozen fruit and vegetables as good value and highly nutritious, and tinned or frozen fish as a good-value protein source. Check labels for added salt or sugar.
Sources
General information, not medical or dietary advice. Speak to a doctor or registered dietitian about your own situation.