High-Protein Meals on a Budget (UK): 15 Cheap Meals + a Sample Plan
Protein has a reputation for being expensive — but chicken breast and protein powder aren't the only way to hit your numbers. With the right cheap staples, you can comfortably reach ~150g of protein a day for £3–£4. Here are the best budget protein sources in the UK, 15 meals to build from, and a full sample day.
The best cheap protein sources in the UK
"Protein per pound" matters more than protein per 100g when you're on a budget. These give you the most for your money:
| Food | Protein | Why it's great value |
|---|---|---|
| Eggs | ~6 g each | ~18p each, endlessly versatile |
| Dried red lentils | ~9 g/100g cooked | Pennies per portion, filling fibre |
| Tinned tuna | ~25 g/tin | Cheap, no cooking, long shelf life |
| Chicken thighs | ~20 g/100g | Far cheaper than breast, more flavour |
| Greek / natural yogurt | ~10 g/100g | Big own-brand tubs are great value |
| Tinned beans & chickpeas | ~7 g/½ tin | Bulk out any meal cheaply |
| Porridge oats | ~11 g/100g | Pennies per bowl, slow-release energy |
| Milk | ~3.4 g/100ml | Easy extra protein in porridge & drinks |
| Tinned mackerel / sardines | ~18–20 g/tin | Cheap, high protein + omega-3 |
| Peanut butter | ~25 g/100g | Calorie- and protein-dense, lasts ages |
15 cheap high-protein meals
- Scrambled eggs on wholemeal toast
- Greek yogurt with oats, frozen berries and peanut butter
- Tuna pasta with sweetcorn
- Red lentil dahl with rice
- Chicken thigh & rice traybake
- Three-egg omelette with cheese and veg
- Baked beans on toast with grated cheddar
- Chickpea & spinach curry
- Cottage cheese on toast with tomato
- Sardines or mackerel on toast
- Egg fried rice with peas
- Peanut butter & banana porridge
- Chicken & bean burrito wrap
- Tofu stir-fry with noodles
- Tuna & white bean salad
Want a full week built to your protein target?
Set "build muscle" or a protein goal in Meal Match and it plans a week of meals to hit your macros — costed in real UK pounds.
Start your free 3-day trial →A sample high-protein day (~150g protein, ~£3.50)
| Meal | What | Protein |
|---|---|---|
| Breakfast | Porridge made with milk, peanut butter & banana | ~25 g |
| Snack | Greek yogurt with frozen berries | ~18 g |
| Lunch | Tuna pasta with sweetcorn | ~35 g |
| Snack | 2 boiled eggs + slice of toast | ~16 g |
| Dinner | Chicken thigh & lentil rice bowl | ~50 g |
| Daily total | ~144 g | |
That's a full day of meals, around 144g of protein, for roughly the price of a meal-deal — no powders or expensive cuts required.
Tips to hit protein for less
- Anchor every meal with a protein. Eggs, yogurt, tinned fish or beans — start there, then add carbs and veg.
- Buy thighs, not breast. Bone-in thighs are often half the price per kilo and just as high in protein.
- Use the freezer and tins. Frozen fish, tinned tuna, beans and lentils are cheap, last forever and need zero prep.
- Add yogurt and milk. Swapping water for milk in porridge and shakes is an easy, cheap protein top-up.
- Batch your protein. Boil a tray of eggs and cook a batch of chicken at the start of the week for instant high-protein snacks and lunches.
Let Meal Match hit your macros for you
Meal Match calculates your daily protein, carb and fat targets from your body stats and goal, then builds a 7-day plan that hits them — with an itemised grocery list priced in real UK pounds and a matching workout. Set "build muscle" and a budget, and it does the maths. Free 3-day trial, no card.
FAQ
What is the cheapest source of protein in the UK?
Eggs, dried lentils, tinned beans and chickpeas, porridge oats, milk and own-brand Greek yogurt give the most protein per pound. Among meats, chicken thighs and tinned fish (tuna, mackerel, sardines) are the best value.
How much protein do I need per day?
Roughly 1.6–2.2g per kg of bodyweight per day if you're training to build or keep muscle — about 110–150g for a 70kg person. For general health the minimum is lower (~0.75g per kg). Adjust to your goal and check with a professional if you have medical conditions.
Can I hit 150g of protein a day cheaply?
Yes. Combining eggs, Greek yogurt, oats, tinned tuna, chicken thighs and lentils can reach around 150g of protein for roughly £3–£4 a day, as the sample plan above shows.