Protein's had a tough year, price-wise. Whey, the ingredient in most protein powders, high-protein yoghurts and protein bars, has climbed by anywhere from around 90% to over 200% over the past year. A lot of that demand comes down to people using weight loss injections like Mounjaro and Wegovy.
Getting enough protein matters if you're on one of these treatments. It helps protect your muscle while you lose weight. But a smaller appetite makes that harder, which is exactly why protein powders and shakes have become so popular.
You don't need powders or supplements to hit your target though. This article covers why protein prices have shot up, how much you actually need (especially if you're losing weight quickly), and which affordable, natural foods can help you get there.
Why has protein suddenly got so expensive?
Whey is the liquid left over when milk gets turned into cheese. For years it was treated as a low-value by-product, sometimes not much more than animal feed. That's changed fast.
Demand for whey protein concentrate and whey protein isolate, the concentrated powders used in supplements and protein bars, has shot up. Supply hasn't kept pace, and prices have hit record highs.1
Analysts point to a few factors: a wider "protein-first" trend in supermarkets, an ageing population paying more attention to muscle health, and a boom in sports nutrition. But there's one driver they keep coming back to: GLP-1 weight loss medications.
People using these treatments are often advised to eat more protein, to help protect their muscle while they lose weight. GLP-1 prescriptions have climbed steeply across the UK and beyond. Put those two things together, and you get a lot of new demand on an already stretched market.1
Dairy processors are investing hundreds of millions of pounds to expand production. But building new filtration and drying capacity takes years, not months. So don't expect prices to fall back quickly.1
There's a knock-on effect too. Whey is a co-product of cheese making, so as processors ramp up cheese production to get more whey, they could end up with an excess of cheese. That might actually push cheese prices down, even while whey stays expensive.1
Other whey-reliant products haven't been so lucky. Some infant formulas have seen cost pressure passed straight on to shoppers, as manufacturers absorb higher ingredient prices.
Why protein matters more than ever if you're losing weight
When you lose weight quickly, some of it can come from muscle as well as fat. That's true whether you're doing it through calorie restriction, a weight loss injection, or both. Protein gives your body what it needs to hold onto that muscle, especially alongside staying active.
This matters even more if you're using a GLP-1 medication, like semaglutide (the active ingredient in Wegovy) or tirzepatide (the active ingredient in Mounjaro). These work by slowing digestion and reducing appetite, which is great for weight loss.
But it also makes it harder to eat enough, protein included. NHS guidance for clinicians prescribing these treatments flags protein as a priority nutrient, to help protect muscle and reduce the risk of malnutrition during rapid weight loss.2
How much protein do you actually need?
Here's the standard UK reference intake: 0.75g of protein per kilogram of body weight, per day, for the average adult.3 So if you weigh 70kg, that's around 52.5g of protein a day.
Protein needs aren't fixed, though. They tend to be higher if you're very physically active, an older adult, or losing weight quickly, including on a weight loss medication.
A 2025 clinical advisory on nutrition during GLP-1 therapy, alongside NHS guidance for prescribers, points to protein needs being meaningfully higher than that general intake in this situation, to help protect your muscle.4,2 There isn't one number that fits everyone. If you're losing weight quickly, or taking a GLP-1 medication, it's worth checking with your GP, prescriber or a dietitian for a target that's right for you.
Want extra support? The British Dietetic Association publishes a free, evidence-based guide to eating well on these medications.5
Spreading protein across the day also seems to help, rather than piling it all into one meal. Aim for a protein source at breakfast, lunch and dinner, and you've got a good starting point.
How to hit your protein target without relying on powder
Protein powder's convenient. But it isn't the only way to hit your target, and it's definitely not the cheapest one anymore. A few simple habits can make a bigger difference than you'd think:
- Eat protein first - when your appetite's smaller, whether that's a busy day or a weight loss medication, put protein on your plate before the carbs or veg, so you don't fill up too soon.
- Build meals around a protein source - instead of treating protein as an afterthought, start with it (eggs, fish, beans, dairy) and build the rest of the meal around that.
- Snack on protein, not carbs - swap a packet of crisps for a boiled egg, a pot of natural yoghurt or a handful of edamame. It adds up over a day.
- Batch cook cheaper cuts and pulses - dried or tinned beans, lentils and chickpeas are some of the cheapest protein around, and they freeze well in bulk.
Cheap, natural high-protein foods to build meals around
The NHS Eatwell Guide groups protein foods together. It recommends a mix of beans, pulses, fish, eggs, meat and dairy across the week, rather than leaning on just one source.6 Whey isn't the only way to get a concentrated protein hit, and some of the best options are commonly available and can be affordable too:
- Cottage cheese - one of the most protein-dense foods you can buy. Around 11 to 13g per 100g, and a lot cheaper than most protein powders.
- Greek yoghurt and natural yoghurt - a reliable everyday source of protein. Works well with fruit, oats or seeds mixed in.
- Eggs - a complete protein source (if you eat both parts), cheap, and works at any meal, not just breakfast.
- Tinned fish - mackerel, sardines and pilchards are some of the cheapest ways to get high-quality protein and omega-3s, and they keep for ages.
- Lentils, beans and chickpeas - dried or tinned, these are some of the cheapest proteins around, and they count towards your fibre too.
- Tofu and edamame - affordable, plant-based, and great in stir-fries, curries and salads.
- Quark and skimmed milk powder - two lesser known, protein-dense dairy products that are far cheaper than most sports supplements, gram for gram.
- Quorn products - a vegetarian protein source that goes beyond just meat-free swaps.
- Chicken thighs - cheaper than breast, and still a solid source of protein.
Cheap, high-protein meals you can put together today
You don't need a recipe to build a high-protein meal. Here are a few easy combos:
- Scrambled eggs with tinned tomatoes and wholemeal toast
- Greek yoghurt with oats, seeds and tinned or frozen fruit
- A tin of mackerel or sardines with a jacket potato and salad
- Lentil or bean-based soup or dahl with a side of natural yoghurt
- Cottage cheese on toast with sliced tomato
- A stir-fry built around tofu, edamame or chicken thighs with rice or noodles
When to seek advice
Speak to your GP, prescriber or a dietitian if:
- You're losing weight very quickly or unintentionally, or notice a significant drop in strength or muscle tone
- You're struggling to eat enough of anything, including protein, while taking a weight loss medication
- You have a pre-existing kidney condition, as protein needs and safe limits can differ and should be personalised
- You're finding it difficult to plan or afford high-protein meals and would benefit from tailored, practical support
Frequently asked questions
How much protein do I need if I'm on Mounjaro or Wegovy?
There isn't one number that suits everyone, but guidance for people on GLP-1 medications generally points to a higher protein target than the standard UK reference intake of 0.75g per kilogram of body weight, to help protect muscle during rapid weight loss. Your GP, prescriber or a dietitian can help you work out a target that's right for you.
Is cottage cheese high in protein?
Yes, cottage cheese is one of the most protein-dense foods you can buy, with around 11 to 13g of protein per 100g. It's also considerably cheaper than most protein powders, which makes it a handy everyday option.
Is Greek yoghurt a good source of protein?
Greek yoghurt is a reliable, everyday source of protein, typically offering more per 100g than standard yoghurt because of the way it's strained. It works well on its own or mixed with fruit, oats or seeds.
How much protein is in lentils?
Cooked lentils contain around 9g of protein per 100g, making them one of the cheapest plant-based protein sources around. They also count towards your fibre intake, so they're a useful all-rounder.
What are the cheapest high-protein foods?
Eggs, tinned fish, cottage cheese, natural yoghurt, and dried or tinned pulses like lentils, beans and chickpeas are among the cheapest ways to get protein into your diet. Building meals around one of these, rather than relying on protein powder, is often the most affordable approach right now.
What can I use instead of a protein shake?
Whole foods like Greek yoghurt with oats, a couple of eggs, a tin of mackerel or a portion of cottage cheese can all deliver a similar protein hit to a shake, often for less money. Spreading protein across meals rather than relying on one shake tends to work just as well.
References
- Burrows, D., 2026. Protein boom: Whey protein prices almost triple in one year. Ingredients Network. ingredientsnetwork.com
- NHS Bath and North East Somerset, Swindon and Wiltshire Integrated Care Board, 2026. GLP-1 Treatment for weight loss: Nutritional considerations for prescribing clinicians. bswtogether.org.uk
- British Nutrition Foundation, 2021. Nutrition Requirements. nutrition.org.uk
- Mozaffarian, D., et al., 2025. Nutritional priorities to support GLP-1 therapy for obesity: A joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and the Obesity Society. American Journal of Lifestyle Medicine.
- British Dietetic Association, 2026. Staying healthy when taking medications for obesity. bda.uk.com
- Public Health England, 2018. The Eatwell Guide. gov.uk
This article is intended for informational purposes only and does not replace professional medical advice. Always read the patient information leaflet supplied with your medication and speak to a healthcare professional if you have specific concerns.