High protein snacks and meals from UK supermarkets: Lidl, Tesco and Aldi
You do not need a specialist shop to eat high protein. Every UK supermarket sells the basics: chicken, eggs, tinned fish, skyr, cottage cheese and milk, and Lidl, Aldi and Tesco all now have their own high protein ranges. Here is what to buy, how much protein you get, and how to build high protein snacks, meals and a meal deal.
By Simon, head coach at Zama Fitness. Updated 24 October 2026.
High protein foods in any UK supermarket
Typical protein per portion. Brands vary, so check the label: the number to look at is protein per pack or per portion.
| Food | Portion | Protein |
|---|---|---|
| Chicken breast, cooked | 100 g | About 30 g |
| Tinned tuna, drained | 1 small tin | About 25 g |
| Ready-to-drink protein shake | 1 bottle | 20 to 30 g |
| Turkey breast mince | 100 g raw | About 20 g |
| Skyr or fat-free Greek-style yoghurt | 150 g pot | About 15 g |
| Eggs | 2 large | About 13 g |
| Quark | 100 g | About 12 g |
| Cottage cheese | 100 g | About 11 g |
| Edamame beans | 100 g | About 11 g |
| Semi-skimmed milk | 250 ml glass | About 9 g |
How much you need depends on your weight and goal: our protein calculator works it out.
High protein Lidl
Lidl is one of the easiest places to shop high protein on a budget. What to look for:
- High Protein meat. Since September 2026, Lidl GB sells High Protein mince, sausages, quarter pounders and meatballs that blend British meat with pea protein, with at least 20% more protein than the standard versions.
- High protein yoghurts, puddings and drinks in the dairy aisle, handy as snacks.
- Own-brand staples: eggs, cottage cheese, skyr-style yoghurt, chicken breast and tinned tuna.
High protein Lidl meals are easy to build from these: mince for a chilli or bolognese, chicken with rice and frozen veg, or eggs and cottage cheese on toast.
High protein Aldi
- Brooklea protein yoghurts and puddings, Aldi's best-known high protein line, in the chilled aisle.
- Protein bars, balls and cereals, for when you need something in your bag.
- Everyday protein: eggs, chicken, lean mince, cottage cheese and tinned fish at Aldi prices.
High protein Aldi meals follow the same pattern as Lidl: pick the protein first, then add rice, potatoes or wraps and vegetables.
High protein Tesco meal deal
A Tesco meal deal can be a high protein lunch if you choose each part with protein in mind:
- Main: a sandwich, wrap or salad bowl built around chicken, egg, prawns or tuna. Tesco has added high protein salad bowls to its meal deal range.
- Snack: a protein yoghurt, an egg pot, cooked chicken pieces or a meat snack, rather than crisps.
- Drink: a protein milk drink, if your store's deal includes one, or water.
Looking for high protein foods? Tesco's bigger stores have the same staples as everywhere else, plus a wide range of protein yoghurts, shakes and ready meals. For high protein meals, Tesco has everything for the simple ideas below.
High protein snacks UK
- A pot of skyr or Greek-style yoghurt, with berries.
- Cottage cheese on crackers or rice cakes.
- Two boiled eggs.
- A ready-to-drink protein shake.
- A pack of cooked chicken pieces or slices.
- Edamame beans, hot or cold.
- Jerky or other dried meat snacks.
High protein meals UK: simple ideas
- Chicken, rice and frozen vegetables, with a sauce you like.
- Lean mince chilli or bolognese, batch cooked for the week.
- Tuna or salmon with a jacket potato and salad.
- An omelette or scrambled eggs with toast and spinach.
- A wrap with chicken or prawns, salad and a yoghurt dressing.
Build each meal around one protein, and make it the biggest thing on the plate.
Cheap high protein meals UK
The cheapest protein is usually the plainest: eggs, milk, tinned tuna, frozen chicken, own-brand cottage cheese and tinned lentils or beans. Buying own brand, buying frozen and batch cooking with mince or chicken keeps cheap high protein meals cheap.
High protein breakfast UK
- Porridge made with milk, with a spoon of yoghurt on top.
- Eggs on toast.
- Skyr or Greek-style yoghurt with berries and a few oats.
- A protein shake with a banana when you are in a rush.
How we help
Zama Fitness sets your protein and calorie targets, then gives you meal guides built from UK supermarket food in UK pack sizes, so it fits your weekly shop. Every four weeks your coach looks at your progress and changes the plan.
See how online coaching with Zama Fitness works, or work out your numbers with the calorie calculator.
High protein shopping: your questions.
What are the best high protein snacks in the UK?
Skyr or Greek-style yoghurt, cottage cheese, a ready-to-drink protein shake, boiled eggs, cooked chicken pieces, edamame and jerky. All are in most UK supermarkets, and most give 10 to 25 g of protein a portion.
What is the cheapest high protein food in UK supermarkets?
Eggs, milk, tinned tuna, frozen chicken, own-brand cottage cheese and tinned lentils or beans are usually the cheapest ways to get protein. Own-brand versions at Lidl and Aldi are often cheaper again.
How do I make a high protein Tesco meal deal?
Pick a main built around chicken, egg, prawns or tuna, then a protein snack such as a yoghurt, egg pot or cooked meat, and a protein milk drink if your store's deal includes one. Check the protein on each label.
Does Lidl have a high protein range?
Yes. Lidl sells high protein yoghurts, puddings and drinks, and in September 2026 Lidl GB launched High Protein mince, sausages, burgers and meatballs that blend meat with pea protein. Ranges change, so check what your store has.
Does Aldi have high protein food?
Yes. Aldi's Brooklea protein yoghurts and puddings are the best known, alongside protein bars, balls and cereals, plus everyday staples such as eggs, chicken, cottage cheese and tinned fish.
How much protein should I eat a day?
It depends on your weight and goal. Our protein calculator works it out, and splitting it across three or four meals makes it easier to reach.
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