15 High-Protein Foods That Won't Break the Bank

Protein is essential for muscle maintenance, satiety, and overall health—but it's often the most expensive part of a grocery bill. Here are 15 protein-rich foods that deliver serious nutrition without serious cost.

1. Eggs (£0.15-0.25 per egg)

6g protein per egg. The original superfood. Versatile, nutritious, and incredibly cheap per gram of protein.

2. Canned Tuna (£0.80-1.20 per tin)

25g protein per tin. Stock up when on sale. Great for sandwiches, salads, and pasta.

3. Chicken Thighs (£3-4 per kg)

26g protein per 100g. Much cheaper than breast, more flavourful, and harder to overcook.

4. Lentils (£1.50 per 500g bag)

9g protein per 100g cooked. Red lentils cook in 15 minutes. One bag makes dozens of servings.

5. Greek Yoghurt (£2-3 per 500g)

10g protein per 100g. Buy plain and add your own fruit. Great for breakfast or snacks.

6. Cottage Cheese (£1.50-2 per tub)

11g protein per 100g. Underrated protein source. Excellent with fruit or savoury toppings.

7. Chickpeas (£0.50-0.80 per tin)

7g protein per 100g. Make hummus, add to curries, or roast for snacks.

8. Peanut Butter (£2-3 per jar)

25g protein per 100g. High calorie but nutrient-dense. Choose versions without added sugar.

9. Frozen Fish Fillets (£3-5 per pack)

20g protein per 100g. Frozen at peak freshness. Bake from frozen in 25 minutes.

10. Tofu (£1.50-2 per block)

8g protein per 100g. Press, marinate, and pan-fry for best results.

11. Milk (£1.20-1.50 per litre)

3.4g protein per 100ml. Don't forget this simple protein source. Great in smoothies.

12. Tinned Sardines (£0.80-1.50 per tin)

25g protein per tin. Omega-3 rich and shelf-stable. Mash on toast or add to pasta.

13. Black Beans (£0.60-0.80 per tin)

8g protein per 100g. Perfect for tacos, burritos, and chilli.

14. Turkey Mince (£4-5 per 500g)

27g protein per 100g. Leaner than beef, often cheaper. Works in any mince recipe.

15. Edamame (£1.50-2 per bag frozen)

11g protein per 100g. Quick snack or salad topper. Just microwave and salt.

Protein Cost Comparison

Cost per 20g of protein (approximate):

• Lentils: £0.15
• Eggs: £0.50
• Chicken thighs: £0.35
• Greek yoghurt: £0.60
• Beef steak: £2.00+

Planning protein-rich meals on a budget? Fridgr suggests recipes based on affordable ingredients you already have.