Protein & budget
What does each gram of protein actually cost?
Gym culture loves chicken breast; accountants love lentils. Both can be right - if you know the health trade-offs hiding behind the price tag.
Figures are illustrative UK supermarket prices (value-mid tier, June 2026). We compare cost per 100 g of protein, not cost per 100 g of food - so oily fish and cheese are judged fairly against chicken and beans.
Poultry & eggs
The gym-goer defaults - lean, familiar, easy to cook in bulk.
Chicken thighs (skinless)
Strong protein; slightly more fat than breast if skin on.
Best value bird - marinate and roast for flavour without pricey cuts.
Chicken breast
Very lean; dries out if overcooked.
Pay more per gram of protein than thighs - worth it if you prefer white meat.
Eggs
~6 g protein per egg; choline and B12 in the yolk.
Per-100 g looks pricey - per meal they are one of the cheapest complete proteins.
Fish & seafood
Omega-3 and iodine - rotate with plants to spread cost.
Tinned tuna (in water)
Convenient; useful for lunches.
Mind mercury if eaten daily - 2-3 tins a week is a common sensible cap.
Salmon fillet
Oily fish - vitamin D and omega-3.
Premium price; treat night or mix with lentil dishes across the week.
Plants & pulses
Where budget nutrition actually wins - fibre bundled with protein.
Red lentils (dry)
Fibre hero; counts as one 5-a-day portion max per day.
Needs cooking - but dhal, soup and bolognese stretchers are unbeatable value.
Chickpeas (tinned)
Low fat; useful in curries and salads.
Lower protein density than meat - pair with grains for complete amino acids.
Firm tofu
Low saturates; absorbs marinades well.
Texture divides households - press, cornflour coat, and crisp in a hot pan.
Dairy & powders
Calcium plus protein - and the supplement aisle when time is tight.
Greek yogurt (0%)
Calcium bonus; check added sugar on flavoured pots.
Great snack - less satisfying than a chicken dinner for main-meal protein.
Mature cheddar
Protein yes - saturates and salt add up fast.
Flavour booster, not a primary protein strategy.
Whey protein powder
Convenient post-gym.
Not needed if meals already hit 20-30 g protein - food first.
Quick wins
Compare cost per 100 g of protein - not per pack on the shelf.
Lentils and eggs often beat premium meat on value per gram.
Powders are optional - food-first protein covers most gym weeks.
Build a week around this advice
Written for Meal Pilot by Dr James, MBBS - a practising NHS GP in the United Kingdom. The information below reflects UK public-health guidance (including NHS Eatwell principles and SACN reference intakes). It is educational, not a personal prescription: always follow advice tailored to you by your own GP, practice nurse or registered dietitian.
Reviewed by
Meal Pilot editorial team with GP review
Beyond the price tag
Red and processed meat can fit a balanced week, but UK guidance suggests limiting processed meat. Oily fish twice a week supports vitamin D and omega-3. Pulses add fibre most animal proteins lack. Powders are a tool, not a food group.
Full protein nutrition guide