Kira Mei is a certified personal trainer and nutrition coach helping UK adults over 40 get fit, eat well, and build sustainable habits.
The Real Cost of Protein in UK Supermarkets (Ranked)
The fitness industry treats protein like it's a luxury. It isn't. Here's every major protein source available at Aldi, Lidl, and Tesco, ranked by grams of protein per pound sterling.
The Definitive Cheap Protein Ranking
Tier 1: Under 5p per gram of protein
Eggs (Aldi, 12-pack: ~£2)
- Protein per egg: 6g
- Cost per gram of protein: 2.8p
- Verdict: The undisputed champion. Eggs are nutritionally dense, quick to cook, and available everywhere. Buy in bulk.
Canned Sardines in Tomato Sauce (Aldi, ~75p per tin)
- Protein per tin: 18g
- Cost per gram: 4.2p
- Verdict: Criminally underrated. High protein, high omega-3, pre-cooked, requires no preparation.
Dried Red Lentils (Tesco, 500g: ~£0.80)
- Protein per 100g dry: 25g (yields ~350g cooked)
- Cost per gram of protein: 4.3p
- Verdict: Not complete protein alone, but combined with rice or eggs it covers all amino acids.
Canned Mackerel (Lidl, ~£1 per tin)
- Protein per tin: 20-22g
- Cost per gram: 4.5p
- Verdict: Stronger flavour than tuna but higher omega-3. Excellent on toast or with rice.
Tier 2: 5-8p per gram of protein
Tinned Tuna in Spring Water (Aldi, ~75p per 145g tin)
- Protein per tin: 26g
- Cost per gram: 5.0p
- Verdict: Slightly more expensive than mackerel but milder flavour. Goes with everything.
Split Yellow Peas (Tesco, 500g: ~£1)
- Protein per 100g dry: 22g
- Cost per gram: ~5p
- Verdict: Slow-cook or soup base. Takes longer to prepare but very filling and dirt cheap.
Dried Chickpeas (Aldi, 500g: ~£1.20)
- Protein per 100g dry: 20g
- Cost per gram: ~5.5p
- Verdict: Requires soaking overnight. Makes hummus, curries, soups. Worth the prep for the cost.
Chicken Thighs, bone-in (Aldi family pack: ~£3.50)
- Protein per 100g cooked: 25g
- Typical pack yields ~600g cooked meat: 150g protein
- Cost per gram: 2.3p (better than Tier 1 when bought in bulk)
- Verdict: Bone-in thighs are even cheaper than boneless — rendered down after cooking, the meat pulls off easily.
Pork Mince (Lidl, 500g: ~£2.50)
- Protein per 100g: 20g
- Cost per gram: 2.5p
- Verdict: Often overlooked. Identical protein to beef mince at half the price. Use in pasta sauces, stir-fries, or stuffed peppers.
Tier 3: 8-15p per gram of protein (Occasional Use)
Chicken Breast (Tesco, 2-pack: ~£4)
- Protein per 200g breast: 44g
- Cost per gram: ~9p
- Verdict: Convenient but expensive. Use bone-in thighs instead unless you specifically need the leanness.
Greek Yoghurt (Lidl, 500g: ~£1.20)
- Protein per 100g: 9-10g
- Cost per gram: ~2.5p
- Verdict: Good protein per cost, and useful as a snack or breakfast. Keep it.
Cheddar Cheese (Tesco own-brand, 400g: ~£2.50)
- Protein per 100g: 25g
- Cost per gram: ~1p per calorie but ~2.5p per gram of protein
- Verdict: Calorie-dense, expensive in volume, but useful in small amounts for flavour and protein boost.
How to Build a Week of High-Protein Eating Under £25
Buy from Aldi (£10):
- Eggs × 24: £4
- Chicken thighs (bone-in family pack): £3.50
- Tinned mackerel × 3: £3
- Honey: £0.50
Buy from Lidl (£8):
- Pork mince 500g: £2.50
- Greek yoghurt 500ml: £1.20
- Red lentils 500g: £0.80
- Dried chickpeas 500g: £1.20
- Oats 1kg: £1.30
- Butter: £1
Buy from Tesco (£7):
- Tinned tuna × 4: £3
- Milk 4 pints: £2
- Frozen vegetables × 2 bags: £2
Total: £25. Protein content for the week: ~700-800g.
Daily Protein Distribution
Spread protein across meals. Eating 150g at dinner is less efficient than 40g at each of four meals.
Breakfast (30-35g): 3 scrambled eggs + 1 cup Greek yoghurt
Lunch (40-45g): 150g chicken thigh + 100g cooked lentils
Dinner (40-50g): 150g pork mince + 2 eggs in sauce
Snack (15-20g): Tin of mackerel on toast or tuna on crackers
Total: ~130-150g protein daily. Sufficient for muscle building and fat loss.
The Myths About Cheap Protein
"Cheap protein is lower quality." False. The amino acid profile of a Lidl egg is identical to a Waitrose egg. Protein is protein. Quality refers to the complete amino acid profile, not price.
"You need meat for complete protein." False. Eggs, dairy, and beans-plus-grains give you complete amino acid profiles without meat.
"Protein powder is cheaper." Sometimes true per gram of protein, but not per calorie. Real food comes with vitamins, minerals, and satiety that powder doesn't. Use powder if convenient, not as a replacement for food.
Frequently Asked Questions
Q: Is tinned fish as good as fresh fish for protein?
A: Yes. Tinning doesn't degrade protein. It does slightly increase sodium — not a problem if you're eating vegetables.
Q: How much protein do I actually need?
A: Building muscle: 1.6-2.2g per kg of bodyweight. Maintaining muscle during a diet: 2.0-2.6g per kg. A 75kg person needs 120-165g daily.
Q: Can I hit my protein target as a vegetarian on a budget?
A: Yes. Eggs, lentils, chickpeas, Greek yoghurt, cheese, and tofu (Aldi sells it cheaply) cover all amino acids at low cost.
Q: What's wrong with buying branded protein sources?
A: The price premium doesn't correspond to higher protein content. You're paying for marketing, not nutrition.
Q: Is pork mince really as good as beef mince?
A: Nutritionally, yes. Protein per 100g is similar. Pork is typically lower in saturated fat and half the price at UK supermarkets.
The Bottom Line on Budget Protein
Eggs. Tinned fish. Chicken thighs. Pork mince. Lentils.
Those five foods cover every protein need at the lowest possible cost in UK supermarkets. No expensive supplements, no premium brands, no complicated shopping.
Hit your protein target daily. The strength gains and body composition changes follow automatically.
Ready to pair smart nutrition with a training system? Kira Mei's Nutrition Blueprint gives you the complete macro framework and UK supermarket strategy — one purchase, no subscription.
Start building at kiramei.co.uk.
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.