How to Increase Your Protein Intake: 10 Cheap & Easy Ways

high protein foods over a drawing of a muscular arm
Published on Apr 12, 2022
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If, like the rest of us, you’re trying to eat healthier and get leaner this year – then you’ll know all about the struggle of trying to increase your protein intake!

It’s no secret that protein provides many benefits to the body, but even more so when you’re dieting and working out. Protein has been proven to help you feel fuller for longer, boost your metabolism, increase lean muscle mass, and will help to speed up your body’s recovery after exercise or injury. 

Because of the enormous demand for protein, there are now absolutely loads of products on the market that have been designed to be high in protein whilst low in calories. However, these types of pre-packaged foods can often end up costing you a small fortune!

So if you’re looking to increase your protein intake without breaking the bank (and it still being yummy), check out our 10 top tips. 

1) Bulk Buy Lean Meat

bags of seasoned chicken

Probably the most obvious choice when you think of protein, lean meat is an absolute must!

Chicken and lean mince, for example, are absolutely great sources of protein without eating too much into your calorie goal. 

Bulk buying online or even from your local butchers or supermarket can also help you save loads! Check out Pipers Farm who sell amazing meat boxes as well as other bulk products.  You’ll always find offers on meat if you buy it in larger packs, and it’s really easy to pop in the freezer and simply get it out to defrost when you need it.

2) Include a High Protein Food with Every Meal

Including a source of protein in every meal is most people’s biggest downfall when trying to up their daily protein goal.

It’s important to plan your meals out in advance and choose your source of protein first rather than your carbs or fats.

This will ensure that you can make a tasty meal each and every time that has a great source of protein, rather than trying to fit some in as an after-thought. 

3) Make Your Own Protein-Filled Snacks

a woman holding a granola bar

If you’re out of the house a lot throughout the day, then it’s so important to go armed with lots of nutritional snacks to keep your cravings down.

If you’re on a budget, then have a think about how you could make your own at home. You could make your own granola and grab all the ingredients you need from Planet Organic, or bake high-protein cakes or muffins using protein powder or peanut butter.

Or if you have any leftover meat from your evening meal, then you could add it to a pitta bread or even wrap it up in some gem lettuce!

4) Look Out for Deals on Protein Supplements

a scoop of protein powder

As we’ve mentioned before, there are some really brilliant protein-filled supplements and snacks out there that can often be expensive, but don’t rule them out!

Protein shakes can be a great way to easily give you that quick burst of protein into your diet and can be enjoyed as part of a busy lifestyle. You can also find some fab pre-packaged protein snacks that you may be able to find some good bulk-buy offers on. 

Many companies such as My Protein offer great discounts on your first purchase or repeat purchases, just check out of website for any of the most recent discount codes.

5) Buy Supermarket Protein or Greek Yoghurts

Instead of buying your usual branded yoghurts, look out for the supermarket’s own brand of protein yoghurts or Greek yoghurts, such as Morrisons own brand!

This will undoubtedly save you a few quid. And these types of yoghurts really do pack a punch of protein. 

You can enjoy them as a snack on their own on the go, you could add chopped fruit or nuts into them for a yummy dessert, or Greek yoghurt can also be used as a great substitute for creams and sauces in your cooking!

6) Eat Canned Fish

Canned fish does not get the credit it deserves!

Tuna, sardines, mackerel, and salmon from stores like The Fish Society– all offer a great amount of high-quality protein. And some of the fattier options provide a great source of omega 3. 

They can be enjoyed as a snack on the go or easily incorporated into any yummy meal. Try to add them to your favourite pasta or rice dish, or enjoy them with a jacket potato and some salad or veggies.

7) Incorporate High Protein Veggies

a bow of edamame beans

If you’re not exactly veggie mad, but you know you need to eat them, then look out for the high-protein options!

Edamame beans, spinach, asparagus, broccoli, sweetcorn, and more all provide a good source of protein as well as their other nutritional benefits. 

Packing your meal full of some of these veggies from Ocado can be a great low-calorie way to make your meal more interesting and help you feel fuller.

8) Incorporate High Protein Carbs

a bowl of red lentil soup

A lot of people think carbs are the devil, but they are so important to help you on your way to eating a balanced diet.

And if you love carbs a lot more than you do protein – then look out for protein-filled carbs from stores like Real Food Hub! Yes, they do exist!

Many supermarkets actually offer high-protein pasta which is a great way to give your meal that extra protein boost it needs. They are often slightly more expensive than their original counterpart, but still not too noticeably. 

And not to forget the long-time staple protein for vegetarians, add lentils to your meals! Lentils can really fill you up with little effort and are a brilliant source of protein. Simply add them to your soup, noodles, or rice.

9) Have an Eggcelent Breakfast

a bowl of hard boiled eggs

How do you like your eggs in the morning? Whichever way, get them down you!

Eggs are a great swap for cereals or toast in the morning, are full of protein, will help you feel fuller for longer throughout the day, and best of all – they’re super yummy!

They can also be very versatile so that you don’t find you’re getting bored of eating the same breakfast. Hard-boiled eggs can also make a great snack to take to work with you when you’re feeling peckish. 

10) Go Crazy for Low Fat Cheese

a salad with feta cheese

Yeah, that’s right, we did just say you can still eat cheese whilst trying to lose weight!

Because of its deliciousness, people often try to stay clear of cheese when they’re looking to diet or hit the gym.

But as long as you choose your cheese well, it can actually be a great food to eat as a snack or to incorporate into a meal. Supermarkets now have loads of low-fat cheese options available such as cheddar and mozzarella, that are still high in protein and you can even grab them at discount stores like Iceland. 

Or you could switch ricotta cheese for cottage cheese which has a fab amount of protein for the number of calories you’ll consume. This could make a great snack on crackers or for lunch on a jacket potato with salad.


Charlotte Marshall

Lead Editor

Being a full-time content writer and part-time shopaholic, globe-trotter and avid lover of all things food (and wine)...I love researching the best money-saving hacks so that I can help fuel my own passions, and yours!

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