If you're trying to lose weight while preserving muscle, high-protein, low-calorie foods are your best friend. Protein keeps you full, supports muscle recovery, and has the highest thermic effect of all macronutrients (meaning you burn calories just digesting it).
This guide lists 20 of the best high-protein, low-calorie foods you can buy from UK supermarkets like Tesco, Sainsbury's, Asda, and Morrisons — with exact nutrition stats and meal ideas.
Eating enough protein during a calorie deficit is crucial for several reasons:
According to research, 1.6-2.2g of protein per kg of body weight is optimal for weight loss. For a 75kg person, that's 120-165g of protein per day.
For this list, we're using these criteria:
Why it's great: The gold standard for lean protein. Nearly 19g of protein per 100 calories.
Where to buy: Tesco (£2.75/500g), Sainsbury's, Asda, Morrisons
Meal ideas: Grilled chicken salad, chicken stir-fry, chicken wraps, meal prep bowls
Why it's great: Extremely lean — 22g protein per 100 calories. Rich in omega-3s and vitamin B12.
Where to buy: Fresh fish counters at Tesco, Sainsbury's, Waitrose; frozen at Iceland, Asda
Meal ideas: Baked cod with vegetables, fish tacos, cod curry
Why it's great: Even leaner than chicken. 22g protein per 100 calories.
Where to buy: Bernard Matthews turkey steaks at Tesco, Asda, Morrisons
Meal ideas: Turkey burgers, turkey mince Bolognese, roast turkey slices
Why it's great: Versatile, high in probiotics, and 17g protein per 100 calories. Twice the protein of regular yogurt.
Where to buy: Fage Total 0%, Tesco Greek Style, Sainsbury's 0% Greek
Meal ideas: Breakfast with berries, protein smoothies, yogurt bowls, salad dressings
Why it's great: High in casein protein (slow-digesting), keeps you full for hours. 11g protein per 100 calories.
Where to buy: Tesco, Sainsbury's, Asda (£1.20-£1.80/300g)
Meal ideas: Cottage cheese on rice cakes, mixed with fruit, cottage cheese pancakes
Why it's great: Complete protein with all essential amino acids. Cheap, versatile, rich in vitamins.
Where to buy: Everywhere — Tesco, Sainsbury's, Asda, Aldi (£2-£3/dozen)
Meal ideas: Scrambled eggs, omelettes, boiled eggs for snacks, egg muffins
Pro tip: Use egg whites only for even lower calories (52 calories, 11g protein per 100g)
Why it's great: Shelf-stable, cheap, and 22g protein per 100 calories. Avoid tuna in oil (adds 100+ calories).
Where to buy: John West, Princes, Tesco own brand (£0.80-£1.50/tin)
Meal ideas: Tuna salad, tuna pasta, tuna jacket potato, tuna mayo sandwiches
Why it's great: Incredibly lean — 24g protein per 100 calories. Low in mercury compared to other seafood.
Where to buy: Frozen prawns at Tesco, Asda, Morrisons (£3-£5/bag)
Meal ideas: Prawn stir-fry, prawn curry, prawn salad, garlic prawns
Why it's great: High-protein vegetarian option. 16g protein per 100 calories. High in fiber too.
Where to buy: Tesco, Sainsbury's, Asda, Waitrose (£2-£3/pack)
Meal ideas: Quorn curry, Quorn fajitas, Quorn stir-fry
Why it's great: Even higher protein than Greek yogurt — 17g protein per 100 calories. Thick, creamy texture.
Where to buy: Arla Skyr at Tesco, Sainsbury's, Waitrose
Meal ideas: Breakfast bowls, smoothies, dessert with honey
Why it's great: Vegan complete protein. 12g protein per 100 calories. Rich in calcium and iron. If you're eating plant-based and want to make sure you're getting enough iron, see our guide to iron on a plant-based diet.
Where to buy: Cauldron Tofu at Tesco, Sainsbury's, Asda (£1.80/pack)
Meal ideas: Tofu stir-fry, crispy baked tofu, tofu scramble, tofu curry
Why it's great: Plant-based protein with fiber. 9g protein per 100 calories. Makes a great snack.
Where to buy: Frozen section at Tesco, Sainsbury's, Waitrose
Meal ideas: Steamed edamame snack, added to salads, stir-fries
Why it's great: Budget-friendly plant protein with 8g fiber per 100g. 8g protein per 100 calories.
Where to buy: Dried lentils at Tesco, Asda (£1/bag); tinned lentils (£0.50/tin)
Meal ideas: Lentil curry, lentil soup, lentil Bolognese, lentil salad
Why it's great: Fermented soy protein, easier to digest than tofu. 10g protein per 100 calories.
Where to buy: Tesco, Sainsbury's, Waitrose (health food section)
Meal ideas: Tempeh bacon, tempeh stir-fry, tempeh burgers
Why it's great: Rich in iron, zinc, and B12. 15g protein per 100 calories. Choose 5% fat for best protein-to-calorie ratio.
Where to buy: Tesco Finest 5% fat mince, Sainsbury's, Asda (£4-£5/500g)
Meal ideas: Bolognese, chilli con carne, beef burgers, tacos
Why it's great: Convenient, pre-cooked protein. 14g protein per 100 calories. Choose lower-sodium versions.
Where to buy: Deli counter at Tesco, Sainsbury's, M&S
Meal ideas: Ham sandwiches, ham omelette, ham salad, snack wraps
Why it's great: Leanest cut of pork. 18g protein per 100 calories. Underrated for weight loss.
Where to buy: Fresh meat section at Tesco, Sainsbury's, Morrisons
Meal ideas: Roast pork tenderloin, pork stir-fry, pork medallions
Why it's great: Budget-friendly plant protein with 8g fiber. 5.5g protein per 100 calories.
Where to buy: Tinned chickpeas at Tesco, Asda, Sainsbury's (£0.40-£0.60/tin)
Meal ideas: Chickpea curry, roasted chickpeas (snack), hummus, chickpea salad
Why it's great: Omega-3 rich protein. 18g protein per 100 calories. Great for quick breakfasts.
Where to buy: Tesco, Sainsbury's, Lidl, Aldi (£2-£4/pack)
Meal ideas: Smoked salmon bagels, salmon omelette, salmon salad
Why it's great: Most efficient protein source — 19g protein per 100 calories. Convenient for hitting daily targets.
Where to buy: MyProtein, Bulk Powders, Tesco, Holland & Barrett
Meal ideas: Post-workout shakes, protein smoothies, protein pancakes, overnight oats
Aim for 1.6-2.2g protein per kg body weight when in a calorie deficit.
Example: 75kg person needs 120-165g protein/day
Total: 172g protein, ~1,800 calories
Best value high-protein foods (cost per 20g protein):
Plant-based high-protein foods from this list:
Use a food scanner app to make tracking easier:
Scan barcodes from UK supermarkets instantly to see protein, calories, carbs, and fats.
Ready to start? Download NutraSafe free and scan your first high-protein food to track macros instantly.
← Back to BlogLast updated: February 2026