Protein plays a crucial role in our health, supporting two primary functions: building body structures and optimizing metabolism.
Protein is the primary construction material of the body. Imagine the proteins we consume as long chains of pearls, with each pearl representing an amino acid. During digestion, these chains are broken down into individual amino acids, which are then used to build muscles, bones, teeth, hair, skin, immune cells and hormones.
Protein’s Impact on Metabolism
Protein doesn’t just build; it also fuels. The thermogenic effect of protein (TEF) refers to the energy the body uses to digest, absorb and metabolise protein. Approximately 20-30% of the calories in protein-rich foods are burned during digestion, compared to 5-10% for carbs and 0-3% for fats. This metabolic boost helps you feel fuller for longer, slows digestion and increases overall metabolic rate—aiding in weight management and fat burning.
Protein Needs Across Life Stages
Throughout life, protein is vital for maintaining good health.
- Children: Supports growth, brain development, hunger regulation and a robust immune system.
- Teenagers: Aids in achieving peak bone density, hormone balance and healthy muscle-to-fat ratios.
- Adults: Helps regulate blood sugar, prevent muscle loss and sustain energy.
- Seniors: Protects against muscle wastage, bone density loss and cognitive decline. For those 65+, stomach acid and protein digestion may decline, so additional support (like stomach acid supplements) can be helpful.
Affordable Protein Sources and Recipes
Here are some budget-friendly options to meet your protein needs without breaking the bank.
1. Tinned Fish
- Protein: Mackerel (15g/100g), Sardines & Salmon (17g/100g), Tuna (25g/100g)
- Cost: ~96p/100g
- Benefits: Rich in omega-3s for brain, skin and immunity. Smaller fish like sardines also provide calcium when eaten with bones. Rotate tuna with other fish to minimize heavy metal exposure.
Quick Recipes:
- Mash 100g with a boiled egg for a sandwich or jacket potato filling.
- Mix with rice, sundried tomatoes and spinach for a simple salad.
- Combine with boiled potatoes and herbs to form patties and bake.
2. Organ Meats
- Protein: Liver (15-20g/100g), Kidney (17g/100g), Heart (18g/100g)
- Cost: ~78p/100g
- Benefits: High in easily absorbed iron, vitamin A and B12. Great for energy, immunity and skin health.
Quick Recipes:
- Grill with onions and serve with mashed root veg.
- Blend liver into Bolognese for a nutrient boost.
- Make Moroccan-style stuffed kidneys with spiced rice or couscous.
3. Cottage Cheese
- Protein: 10g/100g
- Cost: ~65p/100g
- Benefits: High in calcium and easy to digest. Naturally low-calorie and versatile.
Quick Recipes:
- Mix with cheddar, broccoli and pesto for a high-protein toastie.
- Blend into pancake batter for a high-protein breakfast.
- Combine with vanilla and dark chocolate chips for a protein-packed dessert.
4. Plain Yoghurt
- Protein: 4-10.5g/100g
- Cost: ~61p/100g
- Benefits: Fermented for gut health, rich in calcium and versatile in recipes.
Quick Recipes:
- Swap mayo for yoghurt in chicken salad
- Use yoghurt as a base for a lightened-up Caesar dressing.
- Stir into rice for a simple Indian-inspired protein boost.
5. Stewing Cuts of Meat
- Protein: Beef shin (20-22g/100g), Lamb shoulder (17-20g/100g), Oxtail (19.6g/100g)
- Cost: ~£1/100g
- Benefits: Packed with collagen and gelatin for gut and joint health. Pressure cookers make these cuts easy to prepare.
Quick Recipes:
- Beef and root vegetable stew.
- Pulled lamb shoulder for wraps or rice bowls.
- Oxtail and beans cooked with herbs and broth.
6. Organic Whey Protein
- Protein: 25-28g/30g serving
- Cost: ~£1.25/30g
- Benefits: Convenient and dense in protein. Great for smoothies or boosting recipes like oats and pancakes.
Quick Recipes:
- Stir into yoghurt for a high-protein snack.
- Blend with frozen spinach, banana and milk for a quick smoothie.
- Bake into protein cheesecakes or oats for a nutritious treat.
7. Non-GMO Tofu & Tempeh
- Protein: Tofu (12-16g/100g), Tempeh (22g/100g)
- Cost: ~85p-1.35/100g
- Benefits: Plant-based, rich in calcium and heart-healthy.
Quick Recipes:
- Blend silken tofu into soups for a creamy texture.
- Bake tofu cubes for salads or stir-fries.
- Use tempeh as a meat replacement in Bolognese or curries.
Protein is an essential nutrient that supports every stage of life, from childhood growth to maintaining vitality in older age. With these affordable protein sources and easy recipes, meeting your daily protein needs doesn’t have to be expensive or complicated. Prioritise protein to keep your body strong, your metabolism humming and your health on track.
