Kira Mei is a certified personal trainer and nutrition coach helping UK adults over 40 get fit, eat well, and build sustainable habits.
The supplement industry makes a living from the myth that plant-based protein is expensive or inconvenient. A 500g bag of Tesco red lentils costs 89p and provides approximately 24g of protein per 100g dry weight. A 400g tin of Asda chickpeas costs 35p and provides roughly 7g of protein per 100g drained. Neither requires a blender, a meal-plan subscription, or a specialist health food shop. Both are available in every Tesco, Aldi, Lidl, and Asda in the UK. The nutritionist industry charges hundreds of pounds for information about these two products that any adult can find on the back of a tin. Lentils and chickpeas are among the cheapest high-protein foods in the UK, and when combined with rice, eggs, or dairy, they provide a complete amino acid profile without requiring animal protein at every meal. A full week of high-protein meals built around these two ingredients costs under £15 from a UK supermarket. This guide breaks down exactly what each provides per gram of protein, what they cost, and how to build a budget meal prep system around them.
Lentils and chickpeas are the cheapest high-protein plant foods in the UK. Red lentils provide 24g protein per 100g dry weight at 89p per 500g from Tesco — approximately 0.7p per gram of protein. Tinned chickpeas provide 7g protein per 100g drained at 35–45p per 400g tin — approximately 1.3p per gram. Both substantially undercut supplement protein costs (2.5–6p per gram) at equivalent protein output.
The Actual Protein Numbers (What Lentils and Chickpeas Deliver)
Red lentils provide 24g protein per 100g dry weight (approximately 9g per 100g cooked), and tinned chickpeas provide 7g protein per 100g drained weight — both delivering protein at substantially lower cost per gram than any supplement product available in UK supermarkets.
The reason food labels sometimes confuse people on protein content is the difference between dry and cooked weight. 100g of dry red lentils expands to roughly 250g when cooked, diluting the protein density. But the absolute protein per portion remains the same: 100g dry = 24g total protein = approximately 9.6g per 100g cooked. A 200g serving of cooked red lentils provides 19g of protein — more than three eggs, at a fraction of the cost.
Lentils: The Full Breakdown
Red lentils (Tesco, 500g bag, £0.89): approximately 24g protein per 100g dry weight, 9.6g per 100g cooked. Per 100g dry (a standard portion): 24g protein, 0.37p per gram of protein. Green and brown lentils provide similar protein content with slightly different cooking times. Puy lentils from Tesco or Waitrose cost more (£1.50–2.00 per 500g) with no meaningful protein advantage — standard red lentils are the cost-optimal choice for meal prep.
Chickpeas: The Full Breakdown
Tinned chickpeas (Tesco own-brand, 400g, £0.39 — or Aldi at £0.35): 7g protein per 100g drained, approximately 7g per 100g cooked from dried. A 200g serving of drained tinned chickpeas provides 14g protein for under £0.20. Dried chickpeas (Tesco, 500g, £0.75) are even cheaper per gram of protein (approximately 0.6p per gram) but require overnight soaking and 60–90 minutes cooking — appropriate for batch cooking, less so for quick weekday prep.
Where Lentils and Chickpeas Fit in the Protein Cost Table
Ranked by cost per gram of protein among UK supermarket options:
- Red lentils (Tesco): 0.7p/g protein
- Aldi chicken thighs: 1.3p/g protein
- Tinned chickpeas: 1.3p/g protein
- Eggs: 2.5p/g protein
- Cottage cheese (Lidl): 2.7p/g protein
- Tesco Greek yoghurt: 2.8p/g protein
- Optimum Nutrition Whey: 6.25p/g protein
Lentils are the cheapest protein food in UK supermarkets by cost per gram. This information is not widely publicised because it does not sell supplements.
Are Lentils and Chickpeas Complete Proteins?
Lentils and chickpeas are incomplete proteins — they are low in the amino acid methionine — but combining them with rice, eggs, or dairy within the same day produces a complete amino acid profile suitable for muscle protein synthesis.
The "incomplete protein" concern is legitimate but routinely overstated. Protein complementarity does not require combining proteins in the same meal — it requires consuming a varied diet across the day. A person eating lentils at lunch and eggs at dinner receives a complete amino acid profile. The British Nutrition Foundation on protein quality confirms that plant-based diets can meet all amino acid requirements when variety is adequate and calorie intake is sufficient.
The Rice and Lentils Combination
Red lentils + white rice is the classic protein-complementarity combination found in South Asian and Middle Eastern cuisines. Rice is methionine-rich where lentils are deficient; lentils are lysine-rich where rice is deficient. A 100g serving of cooked red lentils mixed with 150g cooked rice provides 9.6g + 4.2g = 13.8g protein from entirely plant-based sources for approximately 70p per serving from Tesco own-brand products. This combination has been a staple protein source across global cuisines for thousands of years — not because of marketing, but because it works.
Adding Dairy or Eggs for a Complete Protein Hit
For UK adults who eat dairy: adding 150g of Tesco Greek yoghurt (15g protein) to a lentil or chickpea meal brings the total protein to 25–30g from a single meal — at a cost of under £1.50. A lentil soup with a side of Greek yoghurt or a chickpea curry with two eggs poached on top are both complete-protein budget meals costing under £2 per serving.
Building a Meal Prep System Around Lentils and Chickpeas
A UK budget meal prep system using lentils and chickpeas as primary protein sources can cover five days of lunches for under £8, providing 20–25g of protein per serving and leaving room for animal protein anchors at breakfast and dinner.
The system requires one 90-minute Sunday prep session and produces five portions of ready-to-eat lunch from standard Tesco, Aldi, or Lidl products.
The Sunday Lentil Batch (30 Minutes Active)
Cook 300g of dried red lentils in 900ml of boiling water with one tin of chopped tomatoes (29p), a teaspoon of cumin, and half a teaspoon of turmeric. Simmer for 20–25 minutes until lentils are soft. Divide into five containers. Total cost: £0.53 (lentils) + £0.29 (tomatoes) + £0.05 (spices) = £0.87 for five portions. Each portion: approximately 14g protein, 200 kcal. Add a tablespoon of olive oil and two slices of Tesco wholegrain bread per serving for a 500 kcal, 18g protein lunch at £0.55 per serving total.
The Sunday Chickpea Batch (20 Minutes Active, 10 Passive)
Drain and rinse two tins of chickpeas. Pan-fry in olive oil with garlic, smoked paprika, and cumin for 10 minutes until slightly crisp. Divide into five portions. Total cost: £0.70 (chickpeas) + £0.15 (olive oil and spices) = £0.85 for five portions. Crispy chickpeas work as a standalone snack (14g protein, 180 kcal per portion), added to salads, or mixed with cooked rice and vegetables for a £0.90 full meal. NHS Eatwell Guide legumes recommendation specifically includes pulses as a recommended protein source for all UK adults.
The Five-Day Rotation
Monday: Red lentil soup + 2 slices wholegrain bread + boiled egg = 25g protein, £0.75.
Tuesday: Crispy chickpeas + rice + side salad = 22g protein, £0.65.
Wednesday: Lentil curry heated from batch + Tesco Greek yoghurt = 27g protein, £1.00.
Thursday: Chickpea and vegetable bowl + olive oil dressing = 20g protein, £0.75.
Friday: Remaining lentil soup + two eggs = 30g protein, £0.80.
Five-day total: approximately £3.95 for lunch protein. Under £4 for five working days.
The Money Saving Expert View: Budget Protein Reality
Money Saving Expert has covered supermarket own-brand products as the highest-value protein options for UK adults — and lentils, chickpeas, and tinned legumes consistently appear in those assessments as the lowest cost per gram of protein in any UK supermarket.
Money Saving Expert's supermarket guidance recommends own-brand legumes across all major supermarkets as the budget-conscious shopper's primary protein strategy. Aldi, Lidl, and Tesco own-brand tinned chickpeas are consistently 30–45p per 400g tin. Dried lentils are consistently under £1 per 500g. No supplement, health food product, or branded protein source comes close to this cost efficiency.
Comparing Aldi, Lidl, and Tesco on Legume Price
Aldi Everyday Essentials tinned chickpeas: £0.35/400g. Lidl own-brand tinned chickpeas: £0.39/400g. Tesco own-brand tinned chickpeas: £0.39/400g. Asda Smart Price chickpeas: £0.35/400g. The price difference between supermarkets is minimal; whichever UK supermarket you shop at, tinned chickpeas are among the cheapest protein foods on the shelf.
Frequently Asked Questions
How much protein do lentils have per 100g in the UK?
Red lentils provide approximately 24g protein per 100g dry weight, or 9.6g per 100g cooked. A standard 100g dry serving (which cooks to approximately 250g) provides 24g total protein for under 25p from Tesco own-brand. Green and brown lentils provide similar protein content. Canned lentils (Tesco, 400g, £0.39) provide approximately 8g protein per 100g drained — slightly lower than dried due to the cooking and canning process.
Are chickpeas a good source of protein for UK adults on a budget?
Yes, though their protein density is lower than lentils. Tinned chickpeas at 7g protein per 100g drained provide protein at approximately 1.3p per gram — cheaper than eggs (2.5p/g) and far cheaper than any protein supplement. Their value is in providing protein alongside substantial fibre (7g/100g) and complex carbohydrates, making them more satiating per calorie than higher-protein animal sources. For a budget protein strategy, chickpeas work best alongside higher-protein foods (eggs, chicken) rather than as the sole protein source.
Do I need to eat lentils and chickpeas together for a complete protein?
No. Consuming a variety of protein sources throughout the day — lentils, chickpeas, eggs, dairy, meat — provides all essential amino acids without needing to combine plant proteins at the same meal. The British Nutrition Foundation on protein complementarity confirms that daily variety, not meal-by-meal combination, is the relevant standard. If you eat only lentils and no animal protein, combining with rice or another grain at some point in the day covers the methionine gap.
How do I make lentils and chickpeas taste good in a budget meal prep system?
The flavour comes from aromatics and spices, not expensive ingredients. Olive oil, garlic, cumin, turmeric, smoked paprika, and salt cost pennies per portion and transform plain lentils or chickpeas into genuinely satisfying food. Standard Tesco and Aldi dried spices cost £0.50–1.00 per jar and last months. Tinned chopped tomatoes (29p at Tesco) and stock cubes (25p for 8 at Aldi) are the other foundations of a budget lentil or chickpea dish that tastes good enough to eat five days in a row.
Can I hit 130g protein per day from lentils, chickpeas, and other non-meat sources in the UK?
Yes, but it requires deliberate planning. 130g from plant and dairy sources might look like: 3 eggs at breakfast (18g), 200g cooked lentils at lunch (19g), 200g Greek yoghurt snack (20g), chickpea and vegetable dinner (14g), 300g cottage cheese evening snack (33g), 2 slices wholegrain bread (6g). Total: 110g — supplemented with a further 150g of skyr (18g) to reach 128g. All sourced from Tesco or Aldi, under £6 per day.
Kira Mei's Nutrition Blueprint gives you the macro framework, meal prep system, and UK supermarket strategy — one purchase, no subscription, no meal plan to follow forever. Get the Nutrition Blueprint at kiramei.co.uk — one-time £49.99.
Disclaimer: This article is for informational purposes only and does not constitute medical, nutritional, or professional fitness advice. Always consult a qualified healthcare professional before making changes to your diet or exercise routine.