Protein is the one macronutrient most people in the UK consistently under-eat. It keeps you full, preserves muscle when you're in a calorie deficit, and provides the raw material your body needs to repair and build tissue after training. Most people aiming to build muscle or lose fat benefit from somewhere around 1.6–2.2g of protein per kilogram of bodyweight per day — but getting there doesn't have to be complicated or expensive.
This guide groups the best high-protein foods available in UK supermarkets by category, with a quick-reference table of approximate protein per serving. All figures are estimates — protein content varies by brand, cut, and preparation method, so treat them as ballpark numbers rather than absolutes.
- Chicken breast, eggs, tinned tuna, Greek yoghurt, and cottage cheese are your everyday workhorses.
- For budget eating: eggs, tinned fish, frozen chicken mince, lentils, and milk are the best value per gram of protein.
- Plant-based? Lentils, chickpeas, tofu, tempeh, and Quorn can get you there — variety helps.
- A whey or plant-protein shake is a convenient top-up, not a necessity.
Meat and fish
Animal proteins tend to be the most concentrated sources and contain all essential amino acids in good proportions. These are the staples that make hitting a daily protein target easiest.
Chicken breast is the classic for a reason: it's lean, widely available, and simple to cook. Buy in bulk or frozen to cut the cost. Chicken thighs cost less, contain slightly more fat, and arguably taste better — they're not a downgrade. Lean beef mince (5% fat) adds variety and is useful for batch-cooking bolognese, chilli, or burgers. Tinned tuna is one of the most convenient and affordable protein sources in any UK supermarket — a standard 145g tin in spring water gives you around 25–30g of protein for under a pound. Salmon and tinned sardines bring protein alongside omega-3 fats, which most people don't get enough of. Turkey mince is another lean, underused option worth keeping in rotation.
Dairy and eggs
Dairy products are nutritious, versatile, and among the best-value protein sources available — especially if you buy supermarket own-brand.
Eggs are hard to beat. A large egg contains roughly 6–7g of protein, they're cheap year-round, and they work at any meal. Greek yoghurt (full-fat or low-fat) provides around 10g of protein per 100g and doubles as a base for sauces, smoothies, or a straightforward snack with fruit. Cottage cheese is back in fashion and for good reason — it's cheap, high in slow-digesting casein protein, and versatile enough to eat sweet or savoury. Quark is similar and common in UK supermarkets. Skimmed or semi-skimmed milk gives you around 3.5g per 100ml — easy protein if you use it in coffee, porridge, or overnight oats. Low-fat cheese such as reduced-fat cheddar or mozzarella adds protein as a topping without a huge calorie cost.
Plant-based sources
Plant proteins can absolutely support muscle building and fat loss — the key is variety and volume, since most plant sources don't provide all essential amino acids in the same proportions as animal proteins. Eating a mix across the day takes care of this without any need to obsessively "combine" proteins at every meal.
Lentils (red, green, or Puy) are among the cheapest protein sources on the planet. A 100g dry serving provides roughly 25g of protein once cooked and soaked, and they bulk out soups, curries, and stews effortlessly. Chickpeas and kidney beans work similarly and are available tinned for convenience. Tofu (firm) is a straightforward high-protein ingredient that takes on flavour well when marinated and roasted or stir-fried — roughly 8g per 100g for plain firm tofu, though this varies. Tempeh is denser than tofu and slightly higher in protein, with a nuttier flavour. Edamame (frozen in most supermarkets) is a convenient, complete-protein snack. Quorn mince and pieces are easy, familiar, and widely available — handy if you want a quick meat substitute for existing recipes.
Convenient and store-cupboard options
Hitting your protein target is much easier when you have options that require almost no preparation. These are the foods worth always having in the house.
- Tinned tuna, salmon, and sardines — already cooked, long shelf life, no prep.
- Greek yoghurt and cottage cheese — grab and go, no cooking required.
- Boiled eggs — batch-cook a week's worth in ten minutes.
- Whey protein powder — not essential, but a shake is one of the fastest ways to add 20–25g of protein to a meal or snack. A mid-range UK brand costs roughly £25–35 for a month's supply at one scoop daily.
- Plant-based protein powder — pea, rice, or a blend; useful if you avoid dairy.
- Smoked salmon — pricier but zero prep and worth keeping for quick high-protein meals.
- High-protein yoghurts — brands like Arla Skyr or supermarket versions offer 10–15g in a single pot.
Approximate protein per serving — quick reference
All figures below are approximate and vary by brand, preparation method, and cut. They're intended as a rough guide to help you plan meals, not as precise nutritional data. Always check the label of the specific product you're buying.
| Food | Typical serving | Approx. protein | Notes |
|---|---|---|---|
| Chicken breast (cooked) | 150g | ~40g | Varies with cooking method |
| Chicken thigh (cooked, skinless) | 150g | ~33g | Slightly more fat, lower cost |
| Lean beef mince (5% fat, cooked) | 150g | ~35g | Good for batch cooking |
| Tinned tuna (in spring water) | 1 tin (~145g drained) | ~28g | One of the cheapest per gram |
| Salmon fillet (cooked) | 130g | ~28g | Also provides omega-3 |
| Tinned sardines (in brine) | 1 tin (~90g drained) | ~18g | Cheap, omega-3 rich |
| Turkey mince (cooked) | 150g | ~35g | Very lean |
| Eggs (large) | 2 eggs | ~13g | Cheap, versatile |
| Greek yoghurt | 200g pot | ~18–20g | Check label — brands vary |
| Cottage cheese | 200g | ~22g | Good casein source |
| Skyr / high-protein yoghurt | 170g pot | ~15–18g | Supermarket own-brands good value |
| Semi-skimmed milk | 300ml | ~10g | Easy to add to meals and drinks |
| Red lentils (dry, uncooked) | 100g dry | ~25g | Very cheap; cook weight roughly doubles |
| Chickpeas (tinned, drained) | 200g | ~14g | Also provides fibre and carbs |
| Kidney beans (tinned, drained) | 200g | ~14g | Budget-friendly bulker |
| Firm tofu | 200g | ~16g | Varies by brand; check label |
| Tempeh | 100g | ~18g | Denser than tofu |
| Quorn mince (cooked) | 200g | ~22g | Convenient meat substitute |
| Whey protein shake | 1 scoop (~30g powder) | ~22–25g | Convenience, not necessity |
| Plant protein shake | 1 scoop (~35g powder) | ~20–24g | Pea or rice-based blends |
How to hit your protein target on a budget
Eating a lot of protein doesn't have to be expensive. These habits make a real difference to the weekly shop without sacrificing quality.
Buy frozen. Frozen chicken breasts, chicken mince, and fish fillets cost significantly less than fresh equivalents and are nutritionally identical. Aldi and Lidl frozen sections are worth a regular visit. Cook in bulk. Batch-cooking a large pot of lentil soup, chicken thigh chilli, or mince bolognese at the weekend gives you high-protein meals ready for the rest of the week with no daily effort. Use tinned fish more. Tinned tuna, sardines, and mackerel are among the cheapest protein sources per gram in any UK supermarket and require no cooking. Don't overlook eggs. A box of a dozen large eggs typically costs around £2–3 and provides a meaningful amount of protein alongside useful micronutrients. Prioritise own-brand dairy. Supermarket own-brand Greek yoghurt, cottage cheese, and milk are just as nutritious as branded versions and consistently cheaper. Use lentils and beans as a partial substitute. Replacing half the mince in a bolognese or curry with red lentils cuts cost, adds fibre, and still provides useful protein — you barely notice the difference.
High-protein eating on the go
Fitting protein into a busy day is mostly a preparation problem. A few reliable options for when you're out and about in the UK:
- Pre-boiled eggs from most supermarkets and petrol stations.
- Greek yoghurt or skyr pots — available at every major supermarket, most Boots and many Tesco Express and Co-op stores.
- Protein bars — useful occasionally, but check the label; many are glorified chocolate bars with a token amount of protein. Look for bars with at least 20g protein and under 250 calories as a rough filter.
- Smoked salmon and cream cheese rolls or sandwiches from meal-deal sections.
- A pre-mixed protein shake if you have a shaker and powder at work or in your bag.
- Supermarket rotisserie chicken — a surprisingly affordable, zero-prep protein source.
The goal is to have at least one clear protein source at every meal. When that becomes a habit, hitting a daily target gets dramatically easier without counting every gram.
If you want a structured approach to your nutrition — including exactly how much protein you need and how to fit it around your life — that's something online nutrition coaching takes care of. We work with clients across South Wales and Bristol to build sustainable eating habits that actually get results.