Protein sources vary enormously — not just in protein content, but in amino acid completeness, digestibility, cost per gram of protein, and practical usability. Choosing the right protein sources for your budget, dietary preferences, and lifestyle is the foundation of a sustainable high-protein weight loss approach.
Complete protein sources — animal
| Source | Protein/100g | Bioavailability | Weekly cost (family of 2) | Weekly prep time |
|---|---|---|---|---|
| Chicken breast | 31g | ⭐⭐⭐⭐⭐ 90%+ | ~£8–12 | 30 min batch cook |
| Canned tuna | 26g | ⭐⭐⭐⭐⭐ 90%+ | ~£6–8 | 0 min |
| Eggs | 13g | ⭐⭐⭐⭐⭐ Reference standard (100%) | ~£3–5 | 5–10 min |
| Salmon | 25g | ⭐⭐⭐⭐⭐ 90%+ | ~£10–15 | 15–20 min |
| Greek yoghurt (0%) | 10g | ⭐⭐⭐⭐⭐ 90%+ | ~£4–6 | 0 min |
| Cottage cheese | 11g | ⭐⭐⭐⭐⭐ 85%+ | ~£3–5 | 0 min |
| Turkey breast | 30g | ⭐⭐⭐⭐⭐ 90%+ | ~£8–12 | 25–30 min |
| Sardines (tinned) | 18g | ⭐⭐⭐⭐⭐ 90%+ | ~£3–4 | 0 min |
Complete protein sources — plant-based
| Source | Protein/100g | Complete protein? | Bioavailability | Cost efficiency |
|---|---|---|---|---|
| Edamame (cooked) | 11g | ✅ Yes | ⭐⭐⭐⭐ | Good |
| Tempeh | 19g | ✅ Yes | ⭐⭐⭐⭐ | Moderate |
| Tofu (firm) | 8g | ✅ Yes | ⭐⭐⭐⭐ | Good |
| Quinoa (cooked) | 4g | ✅ Yes | ⭐⭐⭐ | Moderate |
| Red lentils + rice | 8–9g combined | ✅ Combined | ⭐⭐⭐ | Excellent |
Protein powder — when to use it
Protein powder supplements should supplement a food-first approach, not replace it. The clearest use cases:
- When food protein targets cannot be reached through food alone (very low calorie intake, GLP-1 medication)
- Quick, convenient breakfast when time is limited
- Post-exercise protein delivery when a meal is not convenient
| Type | Protein/serving | Best for | UK recommendation |
|---|---|---|---|
| Whey isolate | 25–28g | Fastest absorption; post-exercise | MyProtein Impact Whey Isolate |
| Casein | 23–26g | Slow release; before bed; high satiety | Casein Protein Powder UK |
| Plant-based complete | 21–24g | Vegan; meal replacement; vitamins included | L&L Daily Fuel (21g + 15 vitamins) |
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Frequently Asked Questions
What is the cheapest high-protein food in the UK?
Tinned sardines (~£0.70/tin, 18g protein), eggs (~£0.25/egg, 6g each), tinned tuna (~£1.00/tin, 26g), and dried red lentils (~£0.90/kg, 9g cooked per 100g) are the cheapest protein sources per gram of protein in UK supermarkets.
Can you build muscle on plant protein alone?
Yes — research shows plant protein can support muscle gain equivalently to animal protein when total protein intake is adequate and amino acid profiles are considered. The key is combining incomplete plant proteins (legumes + grains) or using complete plant sources (edamame, tempeh, soy protein).
How do I know if my protein is complete?
A complete protein contains all 9 essential amino acids in adequate amounts. All animal proteins are complete. Plant proteins vary — soy, quinoa, and hemp are complete; most legumes and grains are incomplete but can be combined for completeness.
Related: Best High Protein Foods UK | High Protein Meals for Weight Loss UK
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