Getting enough protein doesn't require expensive supplements, premium cuts of meat, or a specialist health food shop. The UK's cheapest supermarkets stock some of the highest-protein foods available — you just need to know which ones to buy.
This guide covers the best value high-protein foods available in UK supermarkets, with real prices and cost-per-gram-of-protein comparisons so you can make informed decisions at the checkout.
Why protein matters and how much you actually need
Protein is the most important macronutrient for body composition — whether your goal is losing fat, building muscle, or both. It's the most satiating macronutrient (keeps you fuller for longer), it preserves lean muscle during a calorie deficit, and it's essential for muscle repair and growth after training.
A practical target for most people in the UK who are training regularly: 1.6–2.2g of protein per kg of bodyweight per day. For an 80kg person, that's 128–176g of protein daily.
That sounds like a lot until you look at the protein content of cheap whole foods — a single tin of tuna contains 24g, three eggs contain around 18g, and a 150g chicken thigh contains 28g. You can hit your protein target without spending significantly more than you already do on food.
The cheapest high-protein foods in UK supermarkets
Eggs
~£1.89 for 12 at Aldi | ~6g protein per egg
Eggs are the best value protein source in any UK supermarket. A 12-pack from Aldi costs under £2 and provides 72g of protein across complete, highly bioavailable amino acids. They're fast to cook, versatile across meals, and suitable for any time of day. Hard-boil a batch on Sunday for a week of portable high-protein snacks.
Tinned tuna
~£0.50 per tin at Tesco | ~24g protein per tin
Tinned tuna is one of the cheapest protein sources available in the UK. No cooking required, long shelf life, high protein per gram of food. The difference between branded (John West) and own-brand (Tesco, Aldi) is negligible — buy own-brand.
Chicken thighs (bone-in or boneless)
~£3.49 per kg at Lidl | ~28g protein per 150g serving
Chicken thighs are significantly cheaper than chicken breast and, in most recipes, more flavourful. Bone-in thighs are cheapest — buy them, cook them in bulk, remove the meat once cooked. A 1kg bag from Lidl provides roughly 5–6 meals' worth of protein for under £4.
5% fat beef mince
~£2.50 per 500g at Aldi | ~26g protein per 100g
Lean beef mince is versatile (bolognese, chilli, burgers, meatballs), freezes well, and is cheaper per gram of protein than most other red meat options. The 5% fat variety gives you high protein with lower saturated fat than standard 20% fat mince.
Tinned lentils and chickpeas
~£0.40–0.50 per tin | ~9g protein per 100g
Plant-based protein doesn't get cheaper than tinned pulses. Lentils and chickpeas don't match the protein content of meat per gram, but at 40–50p per tin with significant fibre and a very long shelf life, they're an excellent way to bulk out meals and increase protein without increasing cost.
Cottage cheese
~£1.00 for 300g at Tesco | ~12g protein per 100g
Cottage cheese is one of the most protein-dense dairy options at its price point. High in casein protein (slow-digesting, useful before bed), low in calories, and cheap at most UK supermarkets. Works as a snack, stirred into oats, or as a low-calorie alternative to cream in savoury dishes.
Greek yoghurt
~£1.25 for 500g at Aldi | ~10g protein per 100g
Full-fat Greek yoghurt is cheap, filling, and high in protein. Use it as a base for breakfast (with oats and fruit), as a substitute for sour cream in savoury dishes, or as a standalone snack. Avoid flavoured varieties — they're expensive and high in sugar.
Frozen fish (cod, haddock, salmon)
~£3–4 for 4 fillets at Lidl | ~20–24g protein per fillet
Frozen fish is dramatically cheaper than fresh equivalents and nutritionally identical. Lidl and Iceland offer the best value on frozen fish in the UK. Cod and haddock are lower calorie; salmon provides protein plus omega-3 fatty acids.
Cost per 100g of protein comparison
| Food | Cost per 100g protein |
|---|---|
| Eggs (Aldi) | ~£0.52 |
| Tinned tuna (Tesco own brand) | ~£0.42 |
| Chicken thighs (Lidl) | ~£0.83 |
| Tinned lentils (Tesco) | ~£0.56 |
| Cottage cheese (Tesco) | ~£0.83 |
| Whey protein powder | ~£1.50–2.00 |
| Chicken breast (Tesco) | ~£1.20 |
Whey protein is often cited as a cheap protein source — and it is efficient per gram — but whole food sources like eggs, tuna, and tinned pulses are comparable or cheaper once you factor in real UK prices.
High protein recipe guides
Cheap high-protein UK recipes, weekly meal plans, and batch cooking guides are linked below.