Getting enough protein is a cornerstone of any fitness journey. It’s essential for building and repairing muscles, keeping you feeling full, and fuelling those workouts. But let’s be honest, sometimes the cost of high-protein foods can feel like another barrier to staying healthy, but it needn’t be.
The good news is, you can absolutely boost your protein intake without emptying your wallet. It’s all about making smart choices and getting a little creative in the kitchen. Here are some top tips for finding high-protein foods for less, helping you fuel your body effectively for all your workouts.
Why Protein is Your Workout’s Best Friend
Before we dive into the budget-friendly options, a quick reminder of why protein is so crucial: it’s the building block for your muscles, helps with recovery after exercise, and keeps you feeling satisfied for longer, reducing the urge to snack on less healthy options. It’s a powerhouse nutrient that supports your energy levels and overall well-being.
8 Ways to Get More Protein for Less
1. Add Beans and Lentils
Beans and lentils are incredibly versatile, packed with protein and fibre, and incredibly economical. Adding a can of chickpeas to a curry, black beans to a chilli, or red lentils to a soup is a fast and budget-friendly way to add a significant protein boost to your meals. They’re fantastic for bulking up rice dishes, stews, or even salads, making your meals more satisfying and nutritious.
2. Ground Rules
Ground (mince) chicken, turkey, and beef varieties are almost always cheaper per serving than their whole-cut equivalents. They’re perfect for batch cooking and can be used in so many dishes: lean mince for spaghetti bolognese, turkey mince for healthy burgers, or chicken mince for stir-fries. Buying larger packs when they’re on offer and freezing portions can save you even more.
3. The Greek Goddess
Unsweetened Greek yoghurt is a protein superstar. It can be bought in larger tubs for better value and is incredibly versatile. Enjoy it alone with some berries, use it as a high-protein base for overnight oats, swap it for sour cream in recipes, or even use it in savoury dips. Look for plain, natural varieties to avoid added sugars. Greek yoghurt provides a whopping 10g of protein per 100g of yoghurt, making it a great cheap source of protein.
4. Eggs: The Everyday Hero
Eggs are arguably the most affordable and complete protein source available. They’re quick to cook, incredibly versatile, and packed with essential nutrients. Whether scrambled for breakfast, boiled for a snack, or added to a stir-fry, eggs are a fantastic way to add high-quality protein to any meal of the day without a big expense. A large chicken’s egg contains around 6g of protein!
5. Embrace Canned Fish
Don’t overlook the power of canned fish like tuna, sardines, and mackerel. They’re incredibly convenient, have a long shelf life, and are packed with protein and healthy fats (especially omega-3s). Add tuna to salads or sandwiches, mash sardines on toast, or mix mackerel into pasta dishes for a quick, affordable, and nutritious protein boost.
6. Cottage Cheese Comeback
Often overlooked, cottage cheese is a fantastic, budget-friendly source of slow-digesting protein (casein), making it great for satiety. Like Greek yoghurt, it’s versatile: enjoy it plain, with fruit, mixed into scrambled eggs, or even blended into smoothies for an undetectable protein kick. Look for larger tubs for better value.
7. Raid the Frozen Aisle
Buying protein sources like chicken breasts, fish fillets, or even bags of prawns from the frozen aisle can often be significantly cheaper than fresh options. They last longer, reduce food waste, and you can simply take out what you need. This is perfect for batch cooking and ensuring you always have a protein source on hand for those busy days.
8. Look for Yellow Stickers
The reduced aisle is an excellent way of finding high quality foods such as chicken and beef, at a fraction of the normal price. Remember any food which is approaching its use by date can be put in the freezer when you get home, or cooked the same day and chilled for 2-3 days once cooked.
Fuel Your Progress, Not Your Debt!
Getting enough protein doesn’t have to be a luxury. By incorporating these budget-friendly options and smart shopping habits into your routine, you can easily meet your protein needs, support your muscle growth and recovery, and stay energised for all your outdoor fitness adventures. Experiment with these ideas, find what works for you, and enjoy the benefits of a well-fuelled body.
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