UK Food Expert Reveals 7 Budget-Friendly Ways To Boost Protein Intake. Smart shopping and simple swaps can cut your protein costs in half
Key Points:
- Food expert reveals how to increase your protein intake without spending more on expensive branded products
- Tips include choosing budget protein sources like eggs, tinned fish, and dairy, plus smart shopping strategies for meat
- Expert explains that high-protein diets don’t need to cost more when you focus on whole foods rather than speciality products
Our beginning-of-year fitness resolutions often collide with tightening budgets, leaving many gym-goers struggling to fuel their workouts properly. While protein is essential for building and maintaining muscle, speciality protein products can quickly drain your wallet with their premium price tags.
“Many people think increasing protein intake means spending more, but that’s simply not true,” says Lynne Murphy, meal prep expert at Nutri Lean, a meal delivery service specialising in fresh, healthy, high-protein meals designed for weight management and muscle gain.
Below, Murphy shares seven practical ways to boost your protein intake without breaking the bank.
1. Choose Eggs for Affordable Protein Power
Eggs remain one of the most budget-friendly complete protein sources, offering approximately 6-7 grams of high-quality protein per egg. A six-pack of eggs typically costs less than most protein bars, making them a smart economic choice.
“Eggs are incredibly versatile and can be prepared in countless ways,” says Murphy. “Hard-boiled eggs make excellent portable snacks that cost around 30p each compared to £2-3 for a protein bar with similar protein content.”
2. Tinned Fish: Protein That Won’t Sink Your Budget
Tinned tuna, sardines, and mackerel deliver impressive protein counts for their price. A tin of tuna provides roughly 25-30 grams of protein, often for less than £1, while also offering omega-3 fatty acids and other nutrients.
“Many people overlook tinned fish, but it’s one of the most cost-effective protein sources available,” Murphy explains. “Mix it with a little light mayo for a quick sandwich filling, or add it to salads for an instant protein boost.”
3. Buy Meat in Bulk and Freeze Smartly
When purchasing meat, buying larger quantities and properly portioning them can significantly reduce costs.
“Watch for special offers on chicken breasts, mince, and other lean meats,” suggests Murphy. “Then portion them into meal-sized amounts before freezing. This approach can save 20-30% compared to buying smaller packs, and you’ll always have protein ready to defrost.”
4. Embrace Dairy for Dual Benefits
Low-fat Greek yoghurt, cottage cheese, and quark offer substantial protein without the hefty price tag of speciality protein yoghurts.
“A large tub of Greek yoghurt contains about 100 grams of protein and costs roughly half the price of branded protein yoghurts,” Murphy points out. “Add berries and a sprinkle of granola for a filling, high-protein breakfast or snack.”
5. Pulses and Legumes: The Plant-Based Protein Heroes
Dried or tinned beans, lentils, and chickpeas provide excellent protein at pennies per serving. A 400g tin of chickpeas delivers around 20 grams of protein usually for less than a pound.
“Beans and legumes are incredibly economical protein sources that also offer fibre and sustained energy,” says Murphy. “Try adding lentils to soups or replacing half the meat in dishes like bolognese with beans – you’ll boost the nutrition while cutting costs.”
6. Skip Protein-Branded Products
Many products labelled as ‘high protein’ often cost significantly more than regular alternatives while offering minimal additional benefits.
“Marketing has convinced people they need special protein products, but the premium can be as much as 200%,” Murphy notes. “Compare the protein content in regular Greek yoghurt versus a ‘protein’ yoghurt – often there’s little difference except the price tag.”
7. Make Your Own Protein Snacks
Creating homemade protein treats can yield substantial savings compared to pre-packaged options.
“Simple protein balls made with oats, peanut butter, and a little honey cost about 20p each compared to £2 or more for commercial versions,” Murphy suggests. “They take minutes to make and can be customised to your taste preferences.”
Lynne Murphy, meal prep expert at Nutri Lean, commented:
“One of the biggest myths in nutrition is that eating more protein has to be expensive. The reality is that many of the most affordable foods in your supermarket are excellent protein sources – they just don’t come in fancy packaging with ‘protein’ plastered across the front.
“When working with clients who want to increase their protein intake without increasing their food budget, I always emphasise focusing on whole foods rather than processed products. Eggs, tinned fish, dairy, and even properly selected cuts of meat can provide more protein per pound spent than specialised products.
“The marketing around fitness nutrition has convinced people they need specific products to meet their goals when, in reality, simple meal prepping with basic ingredients often delivers better results both nutritionally and financially. With a bit of planning and smart shopping, anyone can boost their protein intake while reducing their weekly food spend.”
