Macros for a UK Diet: How Much Protein Can You Get on a £40 Weekly Budget?
The NHS recommends 0.75g of protein per kg of bodyweight per day. If you're strength training, sports science suggests 1.6–2.2g/kg. Here's how to hit 150g+ protein per day on a £40 weekly food budget — with actual Aldi, Lidl and Tesco prices.
How Much Protein Do You Actually Need?
There's a significant gap between the minimum NHS recommendation and what sports science suggests for active people:
| Population | Protein requirement | For a 75kg person |
|---|---|---|
| Sedentary adult (NHS RNI) | 0.75g/kg/day | 56g/day |
| Older adults (65+) | 1.0–1.2g/kg/day (NHS/BAPEN guidance) | 75–90g/day |
| Lightly active / recreational exercise | 1.0–1.4g/kg/day | 75–105g/day |
| Regular strength training | 1.6–2.0g/kg/day | 120–150g/day |
| Serious athletic training | 1.8–2.2g/kg/day | 135–165g/day |
| Weight loss with training (to preserve muscle) | 2.0–2.4g/kg/day | 150–180g/day |
These ranges are based on ISSN (International Society of Sports Nutrition) 2017/2022 position stands and current NHS/PHE guidance.
The practical upshot: if you're training 3+ times per week, the NHS RNI is well below what research supports for body composition and performance. A target of 1.6–2.0g/kg/day is appropriate for most recreational gym-goers.
UK Supermarket Protein: Cost Per Gram (2026 Prices)
Prices from Aldi, Lidl, and Tesco (standard/value range) as of May 2026. Prices vary by store, region, and promotional availability.
Animal protein sources
| Food | Protein per 100g | Approx. price | Cost per gram of protein |
|---|---|---|---|
| Dried red lentils | 9g (cooked) / 25g (dry) | 75p/500g dry | ~1.7p/g |
| Tinned tuna in brine (80g drained) | 24g | 65p/tin | ~2.7p/g |
| Eggs (medium, 6-pack) | 13g per egg | £1.35 per 6 | ~2.5p/g |
| Whole chicken legs (1kg) | 20g/100g | £2.50/kg | ~3.1p/g |
| Chicken thigh fillets (1kg) | 21g/100g | £3.20/kg | ~3.8p/g |
| Tinned sardines in tomato sauce | 18g/100g | 75p/120g tin | ~4.6p/g |
| Chicken breast fillets (1kg) | 31g/100g | £5.00/kg (Aldi) | ~4.8p/g |
| Low-fat cottage cheese (300g) | 11g/100g | £1.20 | ~5.3p/g |
| Fat-free Greek yoghurt (500g) | 10g/100g | £1.50 | ~6.0p/g |
| Turkey mince 5% fat (500g) | 22g/100g | £3.00 | ~6.8p/g |
| Lean beef mince 5% fat (500g) | 20g/100g | £3.50 | ~8.8p/g |
| Smoked salmon (100g) | 22g/100g | £2.50 | ~11.4p/g |
Plant protein sources
| Food | Protein per 100g (cooked) | Approx. price | Cost per gram of protein |
|---|---|---|---|
| Dried lentils (green/red) | 9g (cooked) | 75p/500g | ~1.7p/g |
| Dried chickpeas | 9g (cooked) | 85p/500g | ~1.9p/g |
| Dried black beans | 9g (cooked) | 90p/500g | ~2.0p/g |
| Tofu (firm, 280g) | 8g/100g | £1.60 | ~7.1p/g |
| Edamame (frozen, 500g) | 11g/100g | £2.00 | ~10.0p/g |
| Tempeh (200g) | 19g/100g | £2.50 | ~6.6p/g |
| Quorn mince (500g) | 14g/100g | £3.00 | ~8.6p/g |
Plant vs animal protein note: Animal proteins are "complete" — they contain all 9 essential amino acids in adequate amounts. Plant proteins are often low in one or more EAAs. Combining complementary plants (e.g., lentils + rice, beans + corn) achieves complete amino acid coverage. This is only important if you eat exclusively plant protein sources.
A Sample £40 Week Hitting 150g Protein/Day
This plan targets 150g protein/day for a 75–80kg person doing 4× strength sessions/week. Macros: approximately 150g protein, 200–250g carbs, 70–80g fat = ~2,200–2,400 kcal/day.
Shopping list (Aldi/Lidl, 2026 prices)
| Item | Amount | Cost | Protein yield |
|---|---|---|---|
| Chicken thigh fillets | 1.5kg | £4.80 | ~315g protein |
| Eggs (12-pack) | 1 box | £2.10 | ~156g protein |
| Tinned tuna (6 tins) | 6 × 145g | £4.20 | ~180g protein |
| Dried red lentils | 1kg | £1.50 | ~250g protein (cooked) |
| Low-fat cottage cheese (3 × 300g) | 3 tubs | £3.60 | ~99g protein |
| Fat-free Greek yoghurt (2 × 500g) | 2 tubs | £3.00 | ~100g protein |
| Whole chicken legs (1kg) | 1 pack | £2.50 | ~200g protein |
| Frozen broccoli (1kg) | 1 bag | £1.20 | ~26g protein |
| Rolled oats (1kg) | 1 bag | £1.10 | ~70g protein |
| Brown rice (2kg) | 1 bag | £1.80 | ~50g protein |
| Frozen mixed veg (1kg) | 1 bag | £1.10 | ~20g protein |
| Tinned tomatoes (4 × 400g) | 4 tins | £1.60 | — |
| Bananas (6-pack) | 1 bunch | £0.80 | — |
| Semi-skimmed milk (2L) | 1 bottle | £1.30 | ~66g protein |
| Olive oil (500ml) | 1 bottle | £2.50 | — |
| Misc (garlic, onions, spices) | £2.00 | — | |
| Total | £35.10 | Ample for 150g/day |
Remaining ~£4.90 for top-ups or additional variety (bread, fruit, etc.).
Why this works
The chicken thighs, tuna, and eggs carry most of the protein load at low cost per gram. The lentils add cheap bulk protein alongside carbohydrates. The cottage cheese and Greek yoghurt are convenient high-protein snacks.
Sample Day: 150g Protein, ~2,300kcal
| Meal | Food | Protein |
|---|---|---|
| Breakfast | 100g oats + 200ml milk + 2 eggs scrambled | ~32g |
| Lunch | 2 tins tuna + lentil salad (100g cooked lentils) + veg | ~45g |
| Snack | 300g cottage cheese | ~33g |
| Dinner | 200g chicken thigh + 150g cooked rice + broccoli | ~48g |
| Total | ~158g protein |
When Protein Powder Makes Financial Sense
Whey protein concentrate (Myprotein, The Protein Works, Aldi seasonal stock):
- ~£12–20 for 1kg (from budget brands/Aldi)
- 24–25g protein per 30g serving = approx 3–4p per gram of protein
This is competitive with eggs and tinned tuna, and more convenient when whole food intake falls short. Protein powder is not necessary if you're hitting targets through food — it's a supplement, not a foundation.
Best use: as a post-workout shake or added to porridge, not as a meal replacement. If you're regularly under your protein target by 20–30g/day, one serving of whey fills the gap efficiently.
Tracking Your Macros: Free Tools
| Tool | Platform | Best for |
|---|---|---|
| Cronometer | Web + app (free) | Detailed micronutrient tracking alongside macros |
| MyFitnessPal | App (free basic) | Large food database, barcode scanning |
| Nutracheck | App (UK database) | Best UK-specific food database including supermarket own-brands |
| Fitbit Food | App (free) | Integrates with Fitbit activity tracking |
For most people, tracking for 2–4 weeks to understand your typical intake is more useful than tracking forever. Once you know roughly what 150g of protein looks like in your diet, you can estimate without logging every meal.
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