Cheap, high-protein foods to help you build muscle

The cheapest protein sources worth stocking up on

Eggs remain one of the best value protein sources available, providing roughly 6 to 7g of protein in a medium egg along with useful fats and micronutrients — the exact figure depends on egg size, so use it as an estimate rather than a fixed value (British Nutrition Foundation, no date). A dozen eggs is usually one of the lowest-cost ways to add a substantial amount of protein across a few days. This guide is aimed at healthy adults aged 18 and over shopping on a typical UK supermarket budget.

Chicken thighs are consistently cheaper than chicken breast while offering a similar amount of protein per 100g, just with a little more fat (Public Health England, 2021). Frozen chicken and frozen mince are typically cheaper again than fresh, and freezing has no meaningful effect on protein content.

Storecupboard staples that stretch further

Dried lentils, beans and chickpeas are among the cheapest foods per gram of protein in any supermarket, and they store for months without spoiling. Tinned versions cost a little more but save preparation time, which can be worth it if it means you actually eat them.

• Cost per serving, not price per pack — a big bag is often cheaper per meal
• Cost per useful amount of protein, since protein is the expensive part
• Shelf life, because anything you throw away was money spent for nothing
• Preparation time, since a food you never cook is not good value
• How many different meals it fits, so one purchase feeds several days

How to shop smart without overspending

1. Step 1

   Buy own-brand where you can

   Own-brand chicken, tinned fish, oats and dairy are usually nutritionally similar to branded versions at a lower price.

2. Step 2

   Use the freezer aisle

   Frozen chicken, mince and fish are often cheaper per kilogram than fresh, with no real difference once cooked.

3. Step 3

   Buy dried staples in bulk

   Lentils, beans, rice and oats keep for a long time and are cheaper bought in larger bags.

4. Step 4

   Batch cook

   Cooking a large batch of mince, lentils or chicken and portioning it into the fridge or freezer saves both time and money across the week.

A sample budget-friendly day

A day built around these staples might include porridge with a scoop of yoghurt for breakfast, a lentil and rice bowl with tinned mackerel for lunch, and chicken thighs with frozen vegetables and potatoes for dinner. Eggs on toast or a yoghurt make an easy snack in between. A handful of combinations covers most days: oats with milk or yoghurt and fruit; rice with mince or chicken and frozen veg; eggs with toast and potatoes; yoghurt with cereal and fruit; pasta with a meat or lentil sauce.

Getting the most from what you buy

Food waste is one of the biggest hidden costs of eating for muscle gain. Freezing portions of meat, cooked lentils and even cooked rice as soon as you buy or cook them means less gets thrown away, and you always have a quick protein source on hand.

• Freeze meat and fish in individual portions on the day of purchase
• Batch cook lentils, beans and rice, then freeze in meal-sized portions
• Check use-by dates and plan meals around what needs eating first
• Keep a rough list of staples so you buy consistently rather than impulsively

Judge food by protein per pound, not price per pack

The cheapest food on the shelf is rarely the best value once you look at what it contributes. A useful habit is to divide the price by the grams of protein in the pack, because protein is the expensive part of a muscle-building diet and carbohydrate and fat are almost always cheap. Cost per gram only means something once you know your daily protein target.