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The 5 cheapest foods to boost your protein intake and turbocharge your weight loss for £1 or less
Plus uncomplicated recipes to use for each food
WHEN you think of protein, you may automatically think of big juicy steaks and cuts of meat - hardly the cheapest food in the supermarket.
However, there are in fact many protein-packed foods coming in at under £1 per serving.
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Nutritional Therapist says that protein is essential as "the primary building material in our body".
"If you think about all the proteins we eat as long chains of pearls, each of those pearls is called an amino acid," she adds.
"When we digest protein, we break it up into those amino acids, which our body will then reconfigure to create muscles, bones, teeth, hair, skin, immune cells and hormones."
Protein also has an impact on digestion, keeping us fuller for longer - therefore great if you're on a diet.
READ MORE ON DIET
It’s not just for gym lovers; it’s essential throughout life, from newborn through to the golden years.
Add these foods to your supermarket shopping list for a protein boost that won’t leave you cash-strapped.
1. Tinned fish
- Mackerel 15g per 100g
- Tuna 25g per 100g
- Sardines and salmon 17g per 100g
Average cost per 100g serving - 96p
Most read in Diet & Nutrition
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Tinned fish such as mackerel, sardines, salmon and tuna, are a cupboard staple.
Phobe says: "Choose those in spring water, brine or a natural sauce without added sugars or sweeteners.
Professor Tim Spector has shared a healthy way to make pasta using three tips.
"The smaller oily fish like mackerel, sardines and salmon provide great quality protein in addition to omega 3 fats which are hugely beneficial for our brain, nervous system, skin, hair and immunity.
"If you can choose fish that still have the skin and bones you'll get additional minerals like calcium to support your skeleton, teeth and muscle function."
Although tuna packs in protein, Phoebe warns that there is a higher potential for contamination with heavy metals, so aim to alternate between tuna and other small fish.
Use it
- Mash fish with a soft boiled egg to make a quick paté to have in a sandwich or as a jacket potato filling with extra vegetables.
- Mix with 2tbsp yoghurt/cottage cheese, a little curry powder, chopped celery and walnuts as a sandwich or toast topper.
2. Cottage cheese
- 10g per 100g
Average cost per 100g serving - 65p
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A versatile, meat-free protein source that doesn’t break the bank, cottage cheese needs to be staple in your fridge.
Phoebe says: "Cottage cheese is satisfying, keeps blood sugar levels stable, and is protein rich but with a naturally low-calorie content so can benefit those trying to manage their weight in a sustainable manner."
Plus you’ll also get a hit of calcium.
Use it
- High-protein toasted cheese sandwich: Mix 2tbsp of cottage cheese, grated cheddar, steamed and chopped broccoli and pesto. Sandwich and bake/toast in a pan until melted.
- Scrambled eggs: Whisk two or three eggs with around a third cup of cottage cheese, scramble, mix through pesto and chives, serve on toast.
3. Plain/Greek yoghurt
- 4 to 10.5g per 100g; Greek yoghurt has more protein than plain or natural yoghurt, but the former is more expensive
Average cost per 100g serving - 61p
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Thicker, strained yoghurts are higher in protein and do cost a bit more, whereas cheaper options might contain slightly less protein.
Phoebe says: "Thick yoghurt offers the same benefits as cottage cheese.
"It’s rich in protein with a low-calorie content (depending on the fat percentage you choose), rich in calcium and easy to digest.
"Yoghurt is naturally fermented so you’ll get those probiotic gut health benefits from yoghurt as long as you don’t cook it."
Use it
- Chicken salad: Combine cooked and shredded chicken breast with yoghurt, mustard, fresh parsley, diced onion, halved tomatoes, chopped celery and a squeeze of lemon juice.
- High-protein chocolate pudding: In a small bowl mix 3tbsp of yoghurt and 1tsp of peanut butter. Stir through 1tbsp chocolate chips or chopped walnuts. Melt two pieces of dark chocolate, pour this on top and swirl to create a shell. Set in the fridge for 45 minutes. Serves one.
4. Stewing cuts of meat
- Beef shin - 20 to 22g per 100g
- Lamb shoulder - 17 to 20g per 100g
- Oxtail - 19.6g per 100g
Average cost per 100g serving - £1
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As the weather gets colder, high-protein, comforting stews are a great way to eat well without a huge price tag.
Phoebe says: "Larger pieces of meat are more economical than buying options that have been cut down into portions.
"Some people will be put off at the idea of cooking a larger piece of meat, so my simple answer to this is to get a pressure cooker.
"These are incredibly cheap now, and the old concerns around safety have been solved by electronic locking systems that won’t allow you to open the lid until the unit is fully depressurised.
"Tougher stewing cuts contain a lot more collagen and gelatin which are brilliant for our gut, immune system, joints, hair, skin, muscles and bones."
Use it
- These cuts are great for stews, with vegetables or beans.
5. Non-Gmo tofu
- Firm tofu 12 to 16g per 100g
- Silken tofu 6.5g per 100g
Average price per 100g tofu - 85p
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For non-animal sourced protein, natural soy has the highest protein density per serving.
Phoebe says: "Natural soy is a fabulous source of non-dairy calcium.
"It’s also low in saturated fat, cholesterol free and rich in isoflavones, shown to improve LDL (bad) cholesterol levels."
Tofu generally has a neutral flavour, making it easy to hide in recipes.
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Use it
- Herby tofu dip: Use 300g silken tofu, two cups parsley or coriander (or a mix), half a cup nutritional yeast, large pinch salt, 1tbsp smoked garlic powder or two finely grated garlic cloves, 2tbsp lemon juice. Blend everything until smooth.
- Tofu-enriched soup: Blend a packet of silken tofu into your favourite vegetable soup. It will disappear and just leave a protein rich creamy finish.
What a balanced plate looks like
How can you make sure you are eating a balanced, filling and nutritious plate at every meal?
Think of your plate divided into different food groups - protein, carbs, fat and fruit and veg.
Protein: David Wiener, training and nutrition specialist at AI-based lifestyle and coaching app, told The Sun: “Aim for one to two palm-size portions of lean protein in each meal."
Protein includes meat (chicken, turkey, pork, beef), beans, peas, lentils and fish.
The NHS Eatwell Guide says to choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages.
Aim for at least two portions (two x 140g) of fish every week, one of which should be oily, such as salmon, sardines or mackerel.
Carbs: Carbohydrates should make up about a third of your plate, or a fist-sized portion.
The Eatwell Guide says: "Choose higher fibre or wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave the skins on potatoes.
"There are also higher fibre versions of white bread and pasta.
"Starchy foods are a good source of energy and the main source of a range of nutrients in our diet."
Fat: Generally the advice is to think of fat like a thumb-sized amount on your plate.
The Eatwell Guide says: "Remember all types of fat are high in energy and should be eaten in small amounts.
"These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream.
"They're not needed in our diet, so should be eaten less often and in smaller amounts."
But a small amount is still essential for the diet. Try and eat more unsaturated fats (avocado, nuts, olive oil), which are healthier than saturated fats (butter, hard cheese, sour cream).
Fruit and veg: David says: "Make sure you also get lots of colourful fruit and vegetable carbohydrates too.
"Aim for at least five of these portions a day.
"One to two fist-sized portions of fruits and vegetables with every meal is generally recommended.”
Fruit and veg can be fresh, frozen, tinned or dried. You can roast, boil, steam or grill veggies.
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