Protein is one of the most important nutrients for building muscle, supporting recovery, and staying energised throughout the day. Whether you’re trying to hit your training goals or just maintain a balanced diet, stocking up on high-protein foods from your local supermarket is one of the easiest ways to stay on track. The good news is you don’t need to visit a specialty health store to boost your protein intake, many everyday foods sitting on supermarket shelves are packed with protein and can be added to your meals and snacks with little effort.
In this guide, we’ll cover 10 top high-protein foods that are affordable, versatile, and easy to find at almost any supermarket. From meat and seafood to plant-based staples, these options give you plenty of ways to fuel your body, no matter your dietary preference or budget.
1. Chicken breast
A staple in most fitness-focused diets, chicken breast is lean, versatile, and packed with protein. One 100g cooked serving provides around 30g of protein, making it ideal for muscle repair and growth. Because it’s low in fat and adapts to almost any seasoning, it’s one of the easiest high-protein foods to cook in bulk for meal prep.
2. Eggs
Eggs are one of the most complete protein sources you can buy, containing all nine essential amino acids. A single large egg has about 6g of protein (and 2 eggs has double that), and they’re extremely affordable compared to many other protein-rich options. They can be prepared in countless ways, scrambled, boiled, or baked into dishes—making them one of the most convenient high-protein foods for daily meals.
3. Greek yoghurt
Thicker and higher in protein than regular yoghurt, Greek yoghurt packs around 10g of protein per 100g serving. It’s a versatile option that works just as well in savoury recipes as it does in sweet snacks or breakfast bowls. By choosing plain, unsweetened varieties, you’ll get a nutrient-dense source of protein without unnecessary added sugars.
4. Canned tuna
Convenient and long-lasting, canned tuna is a go-to source of lean protein, delivering about 25g of protein per 100g. Because it’s shelf-stable, it’s easy to keep stocked in your pantry for quick meals when fresh options aren’t available. Whether added to salads, wraps, or pasta, tuna remains one of the simplest high-protein foods to fit into a busy lifestyle.
5. Cottage cheese
Cottage cheese might not be everyone’s favourite texture, but it’s a protein powerhouse, offering around 11g per 100 g serving. Its mild flavour makes it easy to pair with both sweet and savoury foods, from fruit to wholegrain crackers. For those looking to increase their intake of high-protein foods without much cooking, cottage cheese is a versatile and ready-to-eat option. Here’s a simple way to prepare your cottage cheese snack – Cottage Cheese + Tuna + Rice Cakes
6. Lentils
For plant-based eaters, lentils are one of the best sources of protein, providing around 9g of protein per 100g cooked. They’re also loaded with fibre, iron, and complex carbs, making them a complete food for energy and satiety. Lentils are budget-friendly, easy to cook in bulk, and one of the most accessible high-protein foods for vegetarian or vegan diets.
7. Beef mince
Readily available in different fat percentages, beef mince is another supermarket staple for protein. A 100g serving of lean beef mince provides about 25g of protein, making it a strong option for both muscle building and everyday meals. Its rich flavour and flexibility in recipes, from tacos to pasta sauces, make it one of the most satisfying high-protein foods you can add to your weekly menu.
8. Quinoa
Unlike most plant-based options, quinoa is a complete protein, meaning it contains all nine essential amino acids. A 100g cooked serving delivers around 4g of protein, along with fibre, magnesium, and antioxidants. Because it can replace rice or pasta in many recipes, quinoa stands out as one of the healthiest high-protein foods for balanced meals.
9. Salmon
Not only is salmon rich in protein (around 22g per 100g), it’s also loaded with omega-3 fatty acids, which support heart, brain, and joint health. Available fresh, frozen, or canned, salmon is one of the more versatile high-protein foods for main meals. With its rich flavour and healthy fat content, it’s a great way to combine protein with nutrients that aid recovery and overall wellbeing.
10. Protein powder
While not a whole food, protein powder is one of the easiest ways to boost your daily intake. A single scoop usually provides 20–25g of protein, and it can be mixed into shakes, oats, or even baked goods. Because it comes in whey, casein, and plant-based varieties, protein powder remains one of the most flexible high-protein foods to suit different diets and preferences.
Final thoughts
Hitting your protein goals doesn’t mean you need to hunt down exotic or expensive foods. With options like chicken, tuna, eggs, lentils, and even supermarket protein powders, you can build a protein-rich diet using items that are readily available and affordable. The key is mixing up your choices so you’re not only hitting your protein target but also getting the benefits of other important nutrients like fibre, healthy fats, and vitamins.
By keeping these 10 high-protein supermarket staples in your weekly shop, you’ll always have the tools to fuel your body, support recovery, and stay consistent with your training and health goals. These high-protein foods are accessible, cost-effective, and versatile, meaning there’s no excuse not to include them in your daily meals.
