hermes-meal-suggestion/references/protein-sources.md

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.
• Tinned mackerel — ~20–24g per 100g drained; oily fish, a good source of omega-3 (EPA/DHA). Buy tinned in tomato/brine/spring water; budget-friendly and shelf-stable. Doubles as the "omega-3" micronutrient pick on the weekly list.
• 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.
• Tinned mackerel + lentils/beans + salad (omega-3 boost).
• 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.