How to Hit Your Protein Target on a Budget (UK Guide)

How to Hit Your Protein Target on a Budget (UK Guide)

By Fergal Fitzmaurice – Personal Trainer & Nutritionist, Pontcanna, Cardiff

Hitting your daily protein target is essential for building muscle, supporting fat loss, and boosting recovery — but with rising food prices across the UK, doing it on a budget can feel overwhelming.

As a qualified personal trainer and nutritionist based in Pontcanna, Cardiff, I work with clients every day who are trying to improve their nutrition without breaking the bank. Whether you're trying to lose fat, gain muscle, or just eat more healthily, this guide will show you how to reach your protein goals without spending a fortune.

💡 Why Is Protein Important?

Protein helps:

• Build and repair muscles

• Keep you fuller for longer (great for fat loss)

• Support your immune system

• Maintain lean mass during weight loss

Most active adults should aim for 1.6–2.2g of protein per kg of body weight per day. For a 70kg person, that's around 110–150g daily.

🛒 Best Budget Protein Sources (UK Supermarket Prices – 2025)

Here are high-protein foods that give you the most bang for your buck:

Food	Protein (per 100g)	Approx. Cost	Notes
Eggs (Tesco 15-pack)	13g	~£2.75	Versatile & nutrient-dense
Frozen Chicken Thighs	22–25g	~£3.50/kg	Cheaper than breast
Whole Chicken	24g	~£4/kg	Roast & use across meals
Tinned Tuna (Princes)	24g	~£1.25–£1.75 per tin	Great in salads, wraps
Greek Yogurt (Aldi 500g)	10g	~£1.50	Choose high-protein, low-fat
Dried Lentils	25g (dry)	~£1.30/kg	Cost-effective & filling
Cottage Cheese (Lidl)	12g	~£1.30 per tub	Ideal snack or side
Baked Beans	~5g	~£0.45	Pair with eggs for a protein combo
Protein Powder (MyProtein 1kg)	20–25g per scoop	~£12–£15	Long shelf life & high yield

🍽 Sample High-Protein Budget Meal Plan

Here’s how to get around 130g of protein for under £6:

Breakfast:Oats with protein powder and a spoon of peanut butter~35g protein – £1.20

Lunch:Tuna wrap with low-fat Greek yogurt and kidney beans~35g protein – £1.50

Snack:2 Boiled eggs + 100g cottage cheese~25g protein – £1.10

Dinner:Chicken thigh curry with lentils and rice~35g protein – £2.00

🧠 Smart Tips to Keep Costs Down

• Buy in bulk – Bigger packs = better value (especially frozen).

• Choose own-brand – Tesco, Aldi, and Lidl offer high-quality budget options.

• Meal prep – Cooking in batches saves time and money.

• Mix plant & animal proteins – e.g. rice + lentils or beans + eggs = complete protein.

• Use protein powder – Great to fill gaps when you're short on time or budget.

📍Working with a Nutritionist in Cardiff

Need a personalised plan that fits your budget, lifestyle, and goals? As a personal trainer and nutritionist based in Pontcanna, Cardiff, I work with individuals of all ages to create sustainable nutrition and fitness plans that deliver results.

I offer:

• One-to-one personal training

• Nutritional coaching

• Online and in-person support

• Fat loss, strength, and performance programmes

📞 Ready to Start?

If you're struggling to hit your protein goals — or just want guidance that works in the real world — let's talk. Book a free consultation via my website:👉 www.fergalnutrition.com