# Allowed Protein Sources (no red meat)

High-protein foods to favor, with rough protein density and typical cheap UK buys.
Use these when suggesting meals and when building the weekly shopping list.

## Animal (non-red-meat)
- Eggs — ~13g protein each; cheapest protein there is. Buy 12–15 packs.
- Chicken breast / thigh — ~30g per 100g raw. Buy 500g–1kg trays.
- Turkey breast / mince — lean, ~29g per 100g.
- White fish (cod, haddock, basa) — ~20g per 100g; frozen fillets are cheap.
- Salmon (fresh or tinned) — ~20–25g per 100g; tinned in spring water is budget-friendly.
- Tinned tuna — ~25g per 100g drained; ~£1/can.
- Prawns — ~20g per 100g; frozen raw prawns often <£3/300g.
- Quark / cottage cheese — ~12–14g per 100g; very cheap per gram.
- Greek yogurt (0%/low fat) — ~10g per 100g; buy large tubs.
- Skim milk / semi-skimmed — ~3.4g per 100ml.
- Whey protein powder — ~25g per scoop; good staple for hitting targets.

## Plant
- Tofu (firm) — ~12–17g per 100g; ~£1.50/block.
- Tempeh — ~19g per 100g.
- Edamame (frozen) — ~11g per 100g.
- Lentils (dry or tinned) — ~9g per 100g cooked; very cheap.
- Chickpeas (tinned) — ~8g per 100g; ~50p/can.
- Beans (kidney/black/butter) — ~8g per 100g; ~50p/can.
- Peanut butter (no added sugar) — ~25g per 100g; cheap calorie+protein.

## Example pairings (per meal)
- Eggs + Greek yogurt + spinach/peppers (omelette + side).
- Chicken + lentils + veg (stir-fry / bowl).
- Tofu + edamame + rice/quinoa (buddha bowl).
- Tinned tuna + cottage cheese + salad.
- Salmon + boiled eggs + greens.
- Whey shake + banana + peanut butter (snack/breakfast).
- Prawns + chickpeas + tomato (stew).
- Turkey mince + beans + tinned tomatoes (chilli).

## Rough UK prices (guide for the £30 list)
Eggs (12) ~£2.20 · Chicken 1kg ~£4.50 · Greek yogurt 500g ~£1.50 ·
Cottage cheese 300g ~£1.20 · Tofu 396g ~£1.50 · Lentils 500g ~£1.00 ·
Tinned tuna x2 ~£2.00 · Frozen veg 1kg ~£1.20 · Eggs, milk 2L ~£1.50 ·
Whey 1kg ~£12 (occasional) · Bananas ~£0.90 · Chickpeas x2 ~£1.00 ·
Quark 250g ~£1.10 · Frozen edamame 300g ~£1.80.