Nutrition

Cheap protein, ranked

By cost per gram of protein, in the order I actually buy them: eggs first, because a dozen is cheap almost everywhere and endlessly versatile. Canned fish second — tuna and mackerel, no prep, shelf-stable, and mackerel brings omega-3s the influencers charge you extra for in a capsule. Frozen chicken thighs third, bought in bulk when they’re on offer, portioned and frozen flat so they thaw fast. Skyr or high-protein yogurt fourth, for when I need something that requires zero cooking at all.

None of this is exotic and that’s the point. The expensive protein sources — fresh salmon, protein bars, ready meals — aren’t better for your muscles. They’re better for your Sunday if you can afford the premium. Most weeks, I can’t be bothered to pay it, and my results haven’t noticed the difference.