46 lines
2.4 KiB
Markdown
46 lines
2.4 KiB
Markdown
# Allowed Protein Sources (no red meat)
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High-protein foods to favor, with rough protein density and typical cheap UK buys.
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Use these when suggesting meals and when building the weekly shopping list.
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## Animal (non-red-meat)
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- Eggs — ~13g protein each; cheapest protein there is. Buy 12–15 packs.
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- Chicken breast / thigh — ~30g per 100g raw. Buy 500g–1kg trays.
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- Turkey breast / mince — lean, ~29g per 100g.
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- White fish (cod, haddock, basa) — ~20g per 100g; frozen fillets are cheap.
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- Salmon (fresh or tinned) — ~20–25g per 100g; tinned in spring water is budget-friendly.
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- Tinned tuna — ~25g per 100g drained; ~£1/can.
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- 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.
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- Prawns — ~20g per 100g; frozen raw prawns often <£3/300g.
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- Quark / cottage cheese — ~12–14g per 100g; very cheap per gram.
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- Greek yogurt (0%/low fat) — ~10g per 100g; buy large tubs.
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- Skim milk / semi-skimmed — ~3.4g per 100ml.
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- Whey protein powder — ~25g per scoop; good staple for hitting targets.
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## Plant
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- Tofu (firm) — ~12–17g per 100g; ~£1.50/block.
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- Tempeh — ~19g per 100g.
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- Edamame (frozen) — ~11g per 100g.
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- Lentils (dry or tinned) — ~9g per 100g cooked; very cheap.
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- Chickpeas (tinned) — ~8g per 100g; ~50p/can.
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- Beans (kidney/black/butter) — ~8g per 100g; ~50p/can.
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- Peanut butter (no added sugar) — ~25g per 100g; cheap calorie+protein.
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## Example pairings (per meal)
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- Eggs + Greek yogurt + spinach/peppers (omelette + side).
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- Chicken + lentils + veg (stir-fry / bowl).
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- Tofu + edamame + rice/quinoa (buddha bowl).
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- Tinned tuna + cottage cheese + salad.
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- Tinned mackerel + lentils/beans + salad (omega-3 boost).
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- Salmon + boiled eggs + greens.
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- Whey shake + banana + peanut butter (snack/breakfast).
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- Prawns + chickpeas + tomato (stew).
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- Turkey mince + beans + tinned tomatoes (chilli).
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## Rough UK prices (guide for the £30 list)
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Eggs (12) ~£2.20 · Chicken 1kg ~£4.50 · Greek yogurt 500g ~£1.50 ·
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Cottage cheese 300g ~£1.20 · Tofu 396g ~£1.50 · Lentils 500g ~£1.00 ·
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Tinned tuna x2 ~£2.00 · Frozen veg 1kg ~£1.20 · Eggs, milk 2L ~£1.50 ·
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Whey 1kg ~£12 (occasional) · Bananas ~£0.90 · Chickpeas x2 ~£1.00 ·
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Quark 250g ~£1.10 · Frozen edamame 300g ~£1.80.
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