Protein On A Budget

Food is expensive. Fact. According to The Office of National Statistics (ONS), the average weekly food shop on a national scale comes in at £53.40 in the UK.

When we break this statistic down into what we’re spending on high-protein products, it’s a significant figure. Here’s what the ONS statistics show we’re spending on protein:

  • Beef- £2.00
  • Pork -£0.70
  • Lamb- £0.70
  • Poultry-£2.30
  • Bacon and ham- £1.00
  • Other meat and meat preparations- £6.20
  • Fish and fish products- £2.70
  • Milk-£2.30
  • Cheese and curd-£1.90
  • Eggs-£0.70
  • Other milk products-£2.10
  • Butter and margarine-£1.00
And the list goes on… Of course, much of the cost comes down to what you buy and where you choose to shop. If you dine on the finest fillet steak or always opt for organic cuts of meat then your high protein diet can cost a small fortune. While it’s true that the quality of organic meat, milk and vegetables often surpasses any budget options, offering a high-quality source of protein without the traces of inhumane farming techniques, it doesn’t necessarily contain more protein. So, if the ultimate goal of your meal is to ensure your protein requirements are reached, you’re covered. Making cheaper protein picks can definitely leave more cash in your pocket for nights out, dates, or gym membership. Check out the following protein on a budget tips…


While in an ideal world physique trainers may benefit from eating the finest quality organic meats, they rapidly blast your budget. The good news is you’ll still get growth results from regular lean meats. The cost can be reduced even more by opting for cheaper lean cuts such as frying steaks, or slow-cook options.

Cooking up a protein storm:

– Opt for cheap lean cuts of meat, such as frying steak (marinade overnight in a blend of spices for enhanced flavour) – Buy slow-cooker meats -Choose pork tenderloin (a cheap cut of meat that’s full of protein)


Eggs are one of the cheapest sources of protein out there. While you don’t want to overdo it too much due to the risk of raising cholesterol, eating a moderate amount of eggs in your diet is a sure-fire way to get the protein down, on a budget. cracked-egg-yolk-eggs-128885


Cans of tuna don’t cost a fortune and are packed with protein. Tuna goes with pretty much anything too. Jacket potatoes, sandwiches, baguettes, salad, pasta…


Peanut butter is regarded as a high-quality snack for intense exercise and training. Particularly natural peanut butter which usually contains purely peanuts and salt. Conventional peanut butters can contain hydrogenated oils, sugar and other ingredients, and therefore may be a lesser quality peanut butter option. Why not swap the creamy peanut butter in our recipe Protein Peanut Butter Cookies (Recipe Number 6) for homemade peanut butter?


Whey is low in lactose and a complete protein. Because it contains the 9 amino acids, it could arguably give you more bang for your buck. While there is no definitive conclusion on the advantages of whey, it has been linked through medical studies to weight loss and lowering cholesterol. Whey has been linked with improving protein synthesis in the muscle, when combined with resistance training.


Being on the look-out for special offers on meat is a no-brainer, but it’s worth specifically looking out for every time you go on your next protein forage! As a bonus, it adds variety to your diet, since you ‘take what’s on offer’. Another trick is to get friendly with your local butcher – see if they’ll give you a discount for a monthly meat box!


There are two key things to think about when considering the value for money of protein shakes….
  1. Protein per ‘£’ – Shakes such as ULTRA WHEY PROTEIN are almost completely protein, in this case providing 33g per 45g serving. While good quality whole food proteins should definitely be in your diet, protein powders often compare well compared to getting all your protein from quality meats.
  2. Protein quality and absorption – Protein shakes with added digestive enzymes such as OMNI MX HARDCORE and GRS 9-HOUR PROTEIN can make your physique diet more economic, since they help to ensure optimal digestion and therefore reduce the potential for protein being wasted. In other words – you may need less protein if it’s absorbed and used efficiently.
There’s no getting away from the need for high quality protein – but you can cut the cost significantly by playing it smart with supplements and food.

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