The most common complaint about eating high protein is the cost. Chicken breast, salmon, Greek yogurt, and protein powder can add up fast — and if you're trying to hit 150g of protein per day, the weekly food bill can feel unsustainable.
The good news: some of the most protein-efficient foods on the planet are also among the cheapest. This guide shows you exactly what to buy, how much it costs, and how to build a full week of high-protein eating without spending a fortune.
The Best Budget Protein Sources
Not all protein sources are equal when it comes to cost per gram of protein. The table below ranks common protein foods by approximate cost per 10g of protein — the most practical way to compare value.
| Food | Protein per 100g | Approx. cost per 10g protein | Notes |
|---|---|---|---|
| Canned tuna (in water) | ~25g | £0.15 / $0.18 | Best value protein — period |
| Eggs (large) | ~13g per egg | £0.20 / $0.25 | Cheap, versatile, complete protein |
| Chicken thighs (bone-in) | ~19g | £0.22 / $0.28 | Far cheaper than breast, more flavour |
| Canned sardines | ~21g | £0.20 / $0.24 | Omega-3s included |
| Ground beef 80% lean | ~17g | £0.28 / $0.34 | Bulk packs save significantly |
| Chicken breast | ~22g | £0.30 / $0.38 | Lean, but thighs often better value |
| Dried lentils (cooked) | ~9g | £0.10 / $0.12 | Cheapest protein per £ — incomplete AA |
| Low-fat cottage cheese | ~11g | £0.25 / $0.30 | Slow-digesting, great for snacks |
| Frozen shrimp | ~18g | £0.35 / $0.42 | Long shelf life in freezer |
| Turkey mince | ~17g | £0.28 / $0.34 | Very lean, great for batch cooking |
| Greek yogurt (0% fat) | ~10g | £0.30 / $0.36 | Doubles as a sauce base |
| Pork tenderloin | ~22g | £0.28 / $0.34 | Leanest cut of pork, underrated |
| Protein powder (whey) | ~25g per scoop | £0.25 / $0.30 | Convenient but not necessary |
💡 The budget champion
Canned tuna in water is consistently the best protein per pound/kg of any food you can buy. A single 145g can gives you 30–35g of protein for under £1 / $1.20. If you eat two cans a day, that's 60–70g of protein at around £2. Nothing else comes close on pure value.
The Complete Weekly Grocery List
This list is designed to provide 140–160g of protein per day for one person across a full week. It prioritises variety (so you don't burn out eating the same thing), budget, and practical cooking.
Proteins (the core)
- 12 x canned tuna in water (145g cans) — ~£6 / $7
- 18 large eggs — ~£3 / $4
- 1kg chicken thighs (boneless, skinless) — ~£5 / $6
- 500g turkey mince — ~£3.50 / $4.50
- 500g lean ground beef — ~£4 / $5
- 500g low-fat cottage cheese — ~£2 / $2.50
- 2 x 500g Greek yogurt (0% fat) — ~£3 / $3.50
Carbohydrates & Vegetables
- 1kg basmati or brown rice — ~£1.50 / $2
- 1kg rolled oats — ~£1.20 / $1.50
- 500g dried lentils or a few cans of black beans — ~£1 / $1.50
- 1kg frozen broccoli — ~£1.50 / $1.80
- 1kg frozen mixed vegetables — ~£1.20 / $1.50
- 1 bag baby spinach — ~£1 / $1.20
- 6 medium sweet potatoes — ~£2 / $2.50
Flavour & Staples
- Olive oil (if you don't have it) — ~£3 / $4
- Garlic (a full bulb) — ~£0.50 / $0.70
- Soy sauce, hot sauce, mixed herbs — ~£2 / $2.50 if stocking up
- Lemons x 3 — ~£0.80 / $1
How to Turn This List Into a Full Week of Meals
Having the ingredients is half the battle. Here is a simple framework for the week that keeps things varied without requiring a different recipe every day:
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Mon | Oats + Greek yogurt + eggs | Tuna with rice and spinach | Turkey mince stir fry |
| Tue | 3 scrambled eggs + cottage cheese | Leftover turkey mince | Chicken thighs with sweet potato |
| Wed | Greek yogurt bowl + oats | Tuna + lentil salad | Ground beef with rice and veg |
| Thu | Egg fried rice (breakfast style) | Leftover ground beef bowl | Chicken thighs with broccoli |
| Fri | 3 eggs + cottage cheese toast | Tuna + black beans | Turkey mince with sweet potato |
| Sat | Protein pancakes (eggs + oats) | Chicken thigh salad | Ground beef tacos |
| Sun | Big omelette (3 eggs) | Cottage cheese bowl | Batch cook for the week |
Smart Shopping Habits That Save Money
Buy frozen, not fresh, for everything except eggs
Frozen chicken, frozen shrimp, and frozen vegetables are nutritionally identical to fresh — and often 30–40% cheaper. Frozen broccoli, in particular, is one of the best value foods you can put in your trolley: cheap, high in fibre and vitamin C, and can go directly from freezer to pan.
Buy chicken thighs instead of breast
Chicken thighs are consistently cheaper than breast per kilogram, have more flavour, are harder to overcook, and provide slightly more calories and fat — which is actually useful if you are in a caloric surplus or bulking. The protein content is only marginally lower. For budget eating, thighs are almost always the better choice.
Use canned tuna strategically
Canned tuna is the ultimate budget protein hack. Keep 10–15 cans in your cupboard at all times. A tin takes 30 seconds to open, needs no cooking, and can go into salads, rice bowls, wraps, or pasta. When you are running low on time or motivation, tuna prevents you from reaching for lower-protein convenience food.
Batch cook on Sunday
Cook a large batch of rice, roast a tray of chicken thighs, and brown 500g of turkey mince once per week. These three things take about 90 minutes total and give you the base for 10–12 high-protein meals. This single habit makes hitting your protein goals dramatically easier and stops food waste from derailing your budget.
💡 Stretch your protein further
Mix 100g of cottage cheese into scrambled eggs, stir Greek yogurt into sauces instead of cream, and add lentils or black beans to ground beef dishes. These additions are cheap, add protein and fibre, and are virtually undetectable in the finished dish.
What About Protein Powder?
Protein powder is useful but not essential. If your budget is tight, skip it. The grocery list above gives you all the protein you need from whole foods. If you do use it, a basic unflavoured whey or casein powder bought in large bags (1–2kg) gives you the best cost per gram — around £0.20–0.25 per 25g serving, competitive with canned tuna.
Sample Day: 155g Protein Under 2,000 Calories
- Breakfast: 80g oats + 150g Greek yogurt + 2 whole eggs scrambled (44g protein, ~550 kcal)
- Lunch: 1 can tuna + 150g cooked rice + spinach + olive oil dressing (35g protein, ~420 kcal)
- Snack: 200g low-fat cottage cheese (22g protein, ~160 kcal)
- Dinner: 180g chicken thigh (cooked) + 200g roasted sweet potato + frozen broccoli (38g protein, ~550 kcal)
- Evening: 150g Greek yogurt (15g protein, ~90 kcal)
Total: ~154g protein, ~1,770 calories. Estimated food cost for this day: approximately £4.50 / $5.50.
Where to Start
If this feels overwhelming, start simple: stock your kitchen with eggs, canned tuna, chicken thighs, Greek yogurt, and oats. Those five things alone can get you to 120–130g of protein per day at very low cost. Add cottage cheese and turkey mince and you are at 150g+.
For recipe ideas using every ingredient on this list, browse our chicken, turkey, fish, and breakfast categories — every recipe shows exact macros and uses ingredients you will already have from this list.