The 5 cheapest foods to boost your protein intake and turbocharge your weight loss for £1 or less

The 5 cheapest foods to boost your protein intake and turbocharge your weight loss for £1 or less

When you think of protein, you might automatically think of big juicy steaks and cuts of meat – hardly the cheapest food in the supermarket.

However, many protein-packed foods are coming in at under £1 a serving.

Ditch the steak and go for more affordable protein options

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Ditch the steak and go for more affordable protein options

Nutritional Therapist Phoebe Liebling says that protein is essential as “the main 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 says.

“When we digest protein, we break it down into those amino acids, which our body then reconfigures to create muscles, bones, teeth, hair, skin, immune cells and hormones.”

Protein also affects digestion, keeping us fuller for longer – so great if you’re on a diet.

It’s not just for gym lovers; it is essential throughout life, from newborn to the golden years.

Add these foods to your supermarket shopping list for a protein boost that won’t break the bank.

1. Canned fish

  • Mackerel 15g per 100g
  • Tuna 25g per 100g
  • Sardines and salmon 17g per 100g

Average cost per 100g serving – 96p

Use canned fish to increase your protein

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Use canned fish to increase your proteinCredit: Getty

Canned fish such as mackerel, sardines, salmon and tuna are cupboard staples.

Phobe says: “Choose those in spring water, brine or a natural sauce with no added sugars or sweeteners.

Professor Tim Spector shares a healthy way to make pasta using three tips.

“The smaller oily fish like mackerel, sardines and salmon provide excellent protein as well as omega 3 fats which benefit our brain, nervous system, skin, hair and immunity.

“If you can choose fish with the skin and bones still on you will get extra minerals like calcium to support your skeleton, teeth and muscle function.”

Although tuna is packed with protein, Phoebe warns that it has a higher potential for contamination with heavy metals, so he aims to swap between tuna and other small fish.

Use it

  • Mash the fish with a soft-boiled egg to make a quick pâté to have in a sandwich or as a jacket potato stuffed with extra vegetables.
  • Mix with 2 tbsp yogurt/cottage cheese, a little curry powder, chopped celery and walnuts as a sandwich or toast.

2. Cottage cheese

Average cost per 100g serving – 65p

Cottage cheese is versatile - dip vegetable sticks, use in pasta sauce or top with berries for breakfast

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Cottage cheese is versatile – dip vegetable sticks, use in pasta sauce or top with berries for breakfastCredit: SWNS

A versatile, meat-free source of protein that won’t break the bank, cottage cheese needs to be a staple in your fridge.

Phoebe says: “Cottage cheese is satisfying, keeps blood sugar levels stable, and is rich in protein but with a naturally low calorie content so it will benefit those trying to manage their weight in a sustainable way.”

Plus you’ll get a calcium hit.

Use it

  • High protein toasted cheese sandwich: Mix 2 tbsp 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 about a third cup of cottage cheese, scramble, mix through pesto and chives, serve on toast.

3. Plain/Greek Yogurt

  • 4 to 10.5g per 100g; Greek yogurt has more protein than plain or natural yogurt, but the former is more expensive

Average cost per 100g serving – 61p

Yogurt is a hidden protein powerhouse

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Yogurt is a hidden protein powerhouseCredit: Getty

Harder and strained yogurts have higher protein and cost a little more, but cheaper options may have a little less protein.

Phoebe says: “Thick yogurt has the same benefits as cottage cheese.

“It is rich in protein with a low calorie content (depending on the percentage of fat you choose), rich in calcium and easy to digest.

“Yogurt is naturally fermented so you’ll get those probiotic health benefits from yogurt as long as you don’t cook it.”

Use it

  • Chicken salad: Combine cooked and shredded chicken breast with yogurt, mustard, fresh parsley, diced onion, halved tomato, chopped celery and lemon juice.
  • High protein chocolate pudding: In a small bowl mix 3 tbsp yogurt and 1 tbsp peanut butter. Stir in 1 tbsp 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. One serves.

4. Stewing cuts of meat

  • Shin of beef – 20 to 22g per 100g
  • Lamb shoulder – 17 to 20g per 100g
  • Oxtail – 19.6g per 100g

Average cost per 100g serving – £1

Meat stews are a hearty way to add more protein to the diet

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Meat stews are a hearty way to add more protein to the dietCredit: Getty

As the weather gets cooler, high protein, comforting stews are a great way to eat well without a huge price tag.

Phoebe says: “Large pieces of meat are more economical than buying options that have been cut down into portions.

“Some people will be put off by the idea of ​​cooking a larger piece of meat, so my simple answer to this is to get a pressure cooker.

“These are very cheap now, and the old safety concerns have been solved by electronic locking systems that won’t let you open the lid until the unit is fully depressurized.

“Tougher stewing cuts contain much more collagen and gelatin which is brilliant for our gut, immune system, joints, hair, skin, muscles and bones.”

Use it

  • These reductions 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

Tofu is high in protein but is plant based

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Tofu is high in protein but is plant basedCredit: Getty

In terms of non-animal protein, natural soy has the highest protein density per serving.

Phoebe says: “Natural soy is a great source of non-dairy calcium.

“It is also low in saturated fat, free cholesterol and rich in isoflavones, shown to improve LDL (bad) cholesterol levels.”

Tofu generally has a neutral taste, making it easy to hide in recipes.

Use it

  • Herby tofu dip: Use 300g silken tofu, two cups parsley or coriander (or a mixture), half a cup nutritional yeast, a large pinch of 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 favorite vegetable soup. It disappears and will leave a protein-rich creamy finish.

What does a flat plate look like

How can you make sure you’re eating a balanced, nutritious plate at every meal?

Think of your plate divided into different food groups – protein, carbs, fat and fruit and vegetables.

Protein: David Wiener, a training and nutrition specialist at Freeletics, an AI-based lifestyle and coaching app, told The Sun: “Aim for palm portions of lean protein in every one and two meals.”

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 to eat less red and processed meat such as bacon, ham and sausages.

Try to have at least two portions (two x 140g) of fish each 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 Healthy Eating Guide says: “Choose higher fiber varieties or whole grains, such as whole wheat pasta and brown rice, or leave the skins on potatoes.

“There are also higher fiber versions of white bread and pasta.

“Starchy foods are a good source of energy and are the main source of a range of nutrients in our diet.”

Fat: In general the advice is to think of fat like the size of a thumb on your plate.

The Healthy Eating Guide says: “Remember that 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 are not needed in our diet, so they should be eaten less often and in smaller amounts.”

But a small amount is still necessary for the diet. Try and eat more unsaturated fats (avocado, nuts, olive oil), which are healthier than saturated fats (butter, hard cheese, sour cream).

Fruits and vegetables: David says: “Make sure you get plenty of colorful fruit and vegetable carbohydrates too.

“Aim for at least five of these portions a day.

“A handful or two servings of fruit and vegetables with each meal is generally recommended.”

Fruit and vegetables can be fresh, frozen, tinned or dried. You can roast, boil, steam or grill veggies.

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