How to Make High-Protein Meals on a Budget

Slug: high-protein-meals-on-a-budgetPillar: Food and Drink > Cooking TipsKeyword: high protein meals on a budgetExcerpt: Discover how to make high-protein meals on a budget using eggs, canned fish, legumes, and affordable cuts of meat. Filling, nutritious recipes that cost under £2/$2.50 per serving.

Eating high amounts of protein doesn't have to mean expensive chicken breasts and protein shakes. With the right ingredients and a few simple techniques, you can hit 25–40g of protein per meal at a fraction of the cost of typical "gym food." Here's exactly how to do it.

The Cheapest High-Protein Foods Per Gram of Protein

Before planning meals, it helps to know which foods give you the most protein per pound/kilogram spent. Based on typical UK and US supermarket prices in 2026:

• Eggs: £1.20/$1.80 for 6 large eggs, each containing 6g of protein. One of the cheapest, most versatile protein sources available.
• Canned tuna: Around £0.75/$1.00 per 145g tin, delivering 25–30g of protein. Skipjack tuna is typically cheaper and lower in mercury than albacore.
• Dried lentils: Around £1.00/$1.50 per 500g, providing roughly 18g of protein per 100g dry weight. Filling, nutritious, and extremely cheap.
• Canned chickpeas: £0.60–£0.80/$0.80–$1.00 per 400g tin. Around 10g of protein per 100g drained weight, plus significant fibre for satiety.
• Chicken thighs (bone-in): Roughly £2.50–£3.50/$3.50–$5.00 per kg — significantly cheaper than chicken breast, equally nutritious, and more flavourful.
• Greek yoghurt: Around £1.50–£2.00/$2.00–$3.00 for 500g, providing 10g of protein per 100g. Works as a meal component, snack, or replacement for sour cream.
• Cottage cheese: Very high protein per cost ratio — around 11–13g protein per 100g at roughly £1.50–£2.00/$2.00–$3.00 per 300g.
• Frozen edamame: £1.50–£2.00/$2.00–$2.50 per 500g bag, providing 11g of protein per 100g. Ready in minutes from frozen.

Five Budget High-Protein Recipes

1. Spiced Lentil Dal (serves 4, ~18g protein per serving, ~£0.80/$1.00 per serving)

In a large pan, fry 1 diced onion, 3 garlic cloves, and 1 teaspoon each of cumin, turmeric, and garam masala in a tablespoon of oil for 5 minutes. Add 250g red lentils, a 400g tin of chopped tomatoes, and 700ml vegetable stock. Simmer for 20–25 minutes until lentils are soft. Season with salt and lemon juice. Serve with rice or flatbreads. Add a fried egg on top to push the protein to 24g per serving at minimal extra cost.

2. Tuna and White Bean Salad (serves 2, ~35g protein per serving, ~£1.20/$1.50 per serving)

Drain two tins of tuna and one tin of cannellini beans. Combine with ½ a diced red onion, a handful of chopped parsley, 2 tablespoons of olive oil, juice of ½ a lemon, salt, and pepper. Serve over rocket or mixed leaves. Ready in 5 minutes, no cooking required, and genuinely high in both protein and fibre.

3. Egg Fried Rice (serves 2, ~22g protein per serving, ~£0.70/$0.90 per serving)

Use leftover cooked rice (day-old rice works best — fresh rice is too moist). Heat a tablespoon of oil in a wok or large frying pan over high heat. Add the rice and stir-fry for 2 minutes. Push to the side and scramble 3 eggs in the middle. Combine with the rice, add soy sauce, sesame oil, and frozen peas. Optional additions: diced tofu, edamame, or a tin of sweetcorn to increase volume and nutrition without significantly increasing cost.

4. Greek Yoghurt Chicken Marinade Thighs (serves 4, ~35g protein per serving, ~£1.50/$2.00 per serving)

Mix 200g Greek yoghurt with 2 garlic cloves (minced), 1 teaspoon paprika, 1 teaspoon cumin, and a pinch of cayenne. Coat 8 bone-in chicken thighs and marinate for at least 30 minutes (overnight is better). Bake at 200°C/400°F for 35–40 minutes until the skin is crispy and internal temperature reaches 74°C/165°F. The yoghurt marinade tenderises the meat and creates a slightly charred, tangy coating. Serve with rice and a green salad.

5. Cottage Cheese Scrambled Eggs (serves 2, ~30g protein per serving, ~£0.90/$1.10 per serving)

Whisk 4 eggs with 100g cottage cheese and a pinch of salt. Cook slowly in a non-stick pan over low heat, stirring constantly, until just set. The cottage cheese melts into the eggs, creating an extremely creamy texture and boosting protein significantly. Top with chives, black pepper, or hot sauce. Serve on wholegrain toast for extra staying power.

Meal Prep Tips for Budget High-Protein Eating

Cooking protein sources in bulk saves both time and money. A batch of cooked lentils lasts 4–5 days in the fridge and can be used in salads, soups, and wraps. Hard-boiled eggs keep for a week refrigerated and are ready to add to any meal. Batch-cooking a large tray of chicken thighs on a Sunday provides protein for lunch and dinner for 3–4 days.

Frequently Asked Questions

How much protein do I actually need per day?

The NHS and USDA recommend approximately 0.75–0.8g of protein per kilogram of body weight for sedentary adults. Active people and those trying to build muscle generally benefit from 1.2–2.0g per kilogram. For a 70kg person, that's 52–140g per day depending on activity level.

Are plant proteins as good as animal proteins?

Plant proteins are slightly less bioavailable and most lack one or more essential amino acids. However, by combining different plant proteins throughout the day (legumes + grains, for example) you get a complete amino acid profile. A varied plant-based diet can absolutely meet protein needs.

Is buying protein powder worth it on a budget?

Whey protein powder offers a reasonable cost per gram of protein (often cheaper than chicken per gram), but whole food protein sources provide more satiety, fibre, and micronutrients. If you struggle to hit your protein targets from food alone, powder is a useful supplement. Otherwise, food-first is the better approach.

For more budget cooking guides, visit the Food and Drink section of Eight2Infinity, or check our Health and Fitness guides for nutrition tips that complement your meals.