We all know how important protein is in each meal where possible, if not have a read on our recent post here.  However when it comes to how much protein we are able to achieve from the various sources, it can get confusing knowing which is a better protein to add to each meal.

Looking at the most readily available sources of protein, here is how they rank per 100g. For example, if I eat 100g of lentils, I will on average be consuming 25g of protein. These rankings help us understand for the same 100g portion how we can mix and match to achieve our protein requirements each day. Note that every different source of protein has a different mix of fats, fibre and carbohydrate, and as always a mix of as many options always helps with balance.

Given the recent increase in food prices, how do we achieve our protein requirements without breaking the weekly budget. Current prices on average as at July 2022, are as follows, again ranked from smallest to largest.

However this isn’t the complete picture as we know that while milk is cheaper per 100g, it doesn’t offer as much protein. So we need to go one step further and consider the amount 1g of protein costs, which is as follows: 

So as we can see the best way to get your protein whilst not costing the earth is through some very simple and readily available foods such as lentils and tofu for all, and particularly vegetarian and vegans, and then chicken, eggs, beef and beans.

As always, these prices are averages, and being able to purchase in bulk, freeze, and batch cooking can help bring your shopping expenditure down even further. So next time you are shopping, look to add a tin of lentils, try out a tofu stir fry and when looking at the meat section, whilst some prices are increasing, you do get a high amount of protein per serve. 

If you need any further dietary advice in relation to your individual protein requirements please book in for a consult in person or online.