Cheap High-Protein Meals: 20 Recipes Under £2 Per Serving

High-protein eating has a reputation for being expensive, and if you're relying on expensive protein powders, premium meat, and fancy yogurts, it can be. But the reality is that the most protein-dense foods are often the most economical. Here are 20 genuinely cheap, genuinely high-protein meals.

All prices are UK supermarket estimates and will vary by store and season.

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The Cheapest Protein Sources

First, the foundations:

The 20 Meals

Budget Breakfasts

1. Egg and bean breakfast bowl (28g protein, £0.90)

• 3 scrambled eggs (£0.50)
• Half tin baked beans (£0.25)
• Wholemeal toast (£0.15)

2. Overnight oats with protein (32g protein, £0.85)

• 60g oats (£0.10)
• 200ml semi-skimmed milk (£0.20)
• 1 scoop own-brand whey (£0.45)
• Banana (£0.10)

3. Skyr with oats and berries (26g protein, £0.75)

• 150g plain skyr (£0.45)
• 30g oats (£0.05)
• Frozen berries 100g (£0.25)

4. Poached eggs on toast (24g protein, £0.65)

• 3 eggs poached (£0.50)
• 2 slices wholemeal toast (£0.15)
• Spinach (handful, £0.10 from a bag)

Budget Lunches

5. Tuna and rice salad (35g protein, £1.20)

• 1 tin tuna in brine (£0.85)
• 180g cooked rice (£0.15)
• Tinned sweetcorn (30g, £0.10)
• Tomato, cucumber (£0.10)

6. Lentil soup with rye bread (22g protein, £0.90)

• 200g cooked red lentils (£0.25)
• Carrot, onion, celery (£0.30)
• Vegetable stock cube (£0.05)
• 2 rye crispbreads (£0.20)
• Spices: cumin, coriander (£0.10)

7. Egg salad on crispbread (25g protein, £0.85)

• 3 hard-boiled eggs (£0.50)
• Light mayo 1 tsp (£0.05)
• 4 rice cakes or rye crispbread (£0.20)
• Cucumber, tomato (£0.10)

8. Mackerel and new potato salad (30g protein, £1.40)

• 1 tin mackerel (£0.90)
• 150g new potatoes (£0.25)
• Lettuce, tomato, cucumber (£0.15)
• Vinaigrette (£0.10)

9. Cottage cheese and cucumber wrap (28g protein, £1.10)

• 200g cottage cheese (£0.80)
• 2 wholemeal wraps (£0.20)
• Cucumber, peppers (£0.10)

10. Bean and cheese quesadilla (24g protein, £1.00)

• 2 wholemeal tortillas (£0.20)
• Half tin kidney or black beans (£0.30)
• 30g cheddar cheese (£0.30)
• Salsa (£0.20)

Budget Dinners

11. Lentil dhal with rice (20g protein, £0.80)

• 150g dry red lentils (£0.35)
• Tinned tomatoes (£0.40 half tin)
• Onion, garlic, cumin, turmeric (£0.15)
• 200g cooked rice (£0.10, very cheap)

12. Chicken thigh and rice (38g protein, £1.50)

• 2 chicken thighs (bone-in, skin-on: £0.80)
• 200g cooked rice (£0.15)
• Frozen mixed vegetables (£0.30)
• Soy sauce, garlic (£0.25)

13. Egg fried rice (22g protein, £0.90)

• 3 eggs (£0.50)
• 200g cooked rice (£0.15)
• Frozen peas, carrots (£0.15)
• Soy sauce, sesame oil (£0.10)

14. Chickpea curry (18g protein, £0.75)

• 240g cooked chickpeas (from dried: £0.20)
• Tinned tomatoes (£0.40)
• Onion, garlic, curry spices (£0.15)
• 200g cooked rice (£0.10)
• Spinach (handful, £0.10), add at end

15. Tinned sardine pasta (30g protein, £1.20)

• 1 tin sardines in olive oil (£0.90)
• 80g dry pasta (£0.15)
• Garlic, tinned tomatoes, herbs (£0.15)

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16. Frozen edamame stir-fry with eggs (28g protein, £1.30)

• 200g frozen edamame (£0.60)
• 2 eggs (£0.33)
• 150g cooked rice (£0.12)
• Soy sauce, garlic, chilli (£0.15)
• Frozen stir-fry vegetables (£0.10)

17. Jacket potato with cottage cheese and beans (30g protein, £1.10)

• 1 large baking potato (£0.25)
• 150g cottage cheese (£0.60)
• Half tin baked beans (£0.25)

18. Turkey mince bolognese (38g protein, £1.80)

• 150g turkey mince (£1.20)
• 80g dry pasta (£0.15)
• Tinned tomatoes (£0.40)
• Onion, garlic, herbs (£0.05)

19. Prawn and broccoli rice (32g protein, £1.90)

• 150g frozen cooked prawns (£1.40)
• 200g cooked rice (£0.15)
• Broccoli (100g, from frozen, £0.15)
• Garlic, soy sauce, ginger (£0.20)

20. Black bean and egg tacos (28g protein, £1.40)

• 3 small corn tortillas (£0.30)
• Half tin black beans (£0.25)
• 2 eggs scrambled (£0.33)
• Salsa, cheese (30g), lime (£0.52)

Budget Protein Hacks

Buy in bulk: 1kg frozen chicken breast portions, large tubs of oats, dried lentils, and chickpeas in 500g–1kg bags dramatically reduce per-serving costs.

Frozen > fresh for most protein: Frozen chicken, frozen prawns, frozen edamame are nutritionally comparable to fresh at significantly lower cost.

Own-brand protein powder: Major supermarkets and budget brands (BULK, MyProtein economy range) provide 20–22g protein per serving at £0.40–0.60 per serving vs. £0.90–1.20 for premium brands.

Canned fish is unrivalled: Tuna, mackerel, sardines, and salmon all provide 20–30g protein per £0.85–1.50 tin. The most economical protein per pound in any UK supermarket.

The Bottom Line

A high-protein diet doesn't require expensive foods. Eggs, canned fish, dried legumes, frozen chicken, and dairy are among the cheapest protein sources per gram in the UK. Building meals around these foundations provides 150g+ daily protein at under £3/day total food cost.