WHEN you think of protein, you automatically think of big steaks and juicy cuts of meat – which isn’t the cheapest food in the supermarket.

However, there are actually many protein-rich foods costing less than £1 per serving.

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Nutritional therapist Phoebe Liebling says that protein is essential as the “main building material of our body”.

“If you think of all the proteins we eat as long strings of pearls, each of those pearls is called a amino acid“, she adds.

“When we digest proteins, we break them down into amino acids, which our bodies then reconfigure to create muscles, bones, teeth, hair, skin, immune cells and hormones.”

Protein also impacts digestion, keeping us fuller for longer – so it’s ideal if you take a diet.

It’s not just for gym enthusiasts; it is essential throughout life, from newborn to golden age.

Add these foods to your supermarket shopping list for a protein boost that won’t leave you short of cash.

1. Canned fish

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

Average cost per 100g serving – 96p

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Canned fish like 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.

“The smallest oily fish like mackerel, sardines and salmon provide high quality proteins in addition to omega 3 fatty acids which are extremely beneficial for our brain, nervous system, skinhair and immunity.

“If you can choose fish that still has skin and bones, you’ll get additional minerals like calcium to support your skeleton, teeth and muscle function.”

Although tuna is packed with protein, Phoebe warns there is a higher risk of heavy metal contamination, so try alternating between tuna and other small fish.

Use it

• Mash fish with a boiled egg to make a quick pâté to enjoy in a sandwich or as a topping for jacket potatoes with extra vegetables.
• Mix with 2 tablespoons yogurt/cottage cheese, a little curry powder, chopped celery and nuts to top a sandwich or toast.

2. Cottage cheese

Average cost per 100g serving – 65p

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

Phoebe says:Cottage cheese is satisfying, keeps blood sugar stable, and is high in protein but naturally low in calories, which can benefit those trying to manage their weight sustainably.

Plus, you’ll also get a dose of calcium.

Use it

• High-Protein Grilled Cheese Sandwich: Mix 2 tablespoons cottage cheese, shredded cheddar cheese, steamed and chopped broccoli, and pesto. Sandwich and cook/grill in a pan until melted.
• Scrambled eggs: Whisk two or three eggs with about a third of a cup of cottage cheese, scramble, mix with pesto and chives, serve on toast.

3. Plain/Greek yogurt

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

Average cost per 100g serving – 61p

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Thicker, strained yogurts are higher in protein and cost a little more, while cheaper options may contain slightly less protein.

Phoebe says: “Thick yoghurt offers the same benefits as cottage cheese.

“It is high in protein with low calories (depending on the fat percentage you choose), high in calcium and easy to digest.

“Yogurt is naturally fermented, so you’ll get those probiotic Yogurt is beneficial for gut health as long as you don’t cook it.

Use it

• Chicken salad: Mix the cooked and shredded chicken breast with the yogurt, mustard, fresh parsley, diced onion, halved tomatoes, chopped celery and a squeeze of lemon juice.
• High-Protein Chocolate Pudding: In a small bowl, combine 3 tablespoons yogurt and 1 teaspoon peanut butter. Stir in 1 tablespoon chocolate chips or chopped nuts. Melt two pieces of dark chocolate, pour it over and stir to create a shell. Place in the refrigerator for 45 minutes. For one.

4. Stew of pieces of meat

• Beef shank – 20 to 22g per 100g
• Lamb shoulder – 17 to 20g per 100g
• Oxtail – 19.6 g per 100 g

Average cost per 100g serving: £1

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As the weather gets colder, comforting, protein-rich stews are a great way to eat well without having to pay a hefty price tag.

Phoebe says: “Large cuts of meat are more economical than buying portioned options.

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

“These are incredibly cheap now, and old concerns about safety have been addressed by electronic locking systems that won’t allow you to open the lid until the device is completely depressurized.

“Harder cuts of stew contain a lot more collagen and gelatin, which are great for our gut, immune system, joints, hair, skin, muscles and bones.”

Use it

• These cuts are ideal 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 for 100g of tofu – 85p

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For non-animal protein, natural soy has the highest protein density per serving.

Phoebe says: “Natural soya is a fabulous non-dairy source of calcium.

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

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

Use it

• Herbed Tofu Dip: Use 300g silken tofu, two cups parsley or cilantro (or a mix), half a cup nutritional yeast, a large pinch of salt, 1 tablespoon smoked garlic powder or two finely grated garlic cloves, 2 tablespoons of lemon juice. Mix everything until smooth.
• Tofu-Enriched Soup: Mix a bag of silken tofu into your favorite vegetable soup. It will disappear and just leave a creamy, protein-rich finish.

What does a balanced plate look like?

How can you be sure to eat a balanced, nourishing and nutritious plate at every meal?

Think about your plate divided into different food groups: proteins, carbohydrates, fats and fruits and vegetables.

Protein: David Wiener, Training and Nutrition Specialist at AI-Driven Lifestyle and Coaching App Freeleticstold The Sun: “Aim for one to two palm-sized portions of lean protein at each meal. »

Proteins include meat (chicken, turkey, pork, beef), beans, peas, lentils and fish.

The NHS Eatwell guide recommends choosing lean cuts of meat and mince and eating less red and processed meat such as bacon, ham and sausages.

Aim for at least two servings (two x 140g) of fish each week, including a fatty one, such as salmon, sardines or mackerel.

Crabs: Carbohydrates should make up about a third of your plate, or a fist-sized portion.

The Eatwell Guide says: “Choose high-fiber or whole-grain varieties, like whole-wheat pasta and brown rice, or just leave the skin on on the potatoes.

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

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

Fat: In general, the advice is to think of fat as a thumb-sized amount on your plate.

The Eatwell 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 necessary in our diet, so they should be eaten less often and in smaller quantities.”

But a small quantity remains essential for food. Try to eat more unsaturated fats (avocado, nuts, olive oil), which are healthier than saturated fats (butter, hard cheese, sour cream).

Fruits and vegetables: David says: “Also make sure you get plenty of carbs from colorful fruits and vegetables.

“Aim for at least five of these servings per day.

“One to two fist-sized servings of fruits and vegetables at each meal are generally recommended.”

Fruits and vegetables can be fresh, frozen, canned or dried. You can roast, boil, steam or grill vegetables.