UK Supermarket Protein Basket: Tesco, Aldi and M&S Compared
The Reset Edit™ · Real food, real shops
What belongs in a supermarket protein basket on GLP-1?
Cottage cheese, yogurt, tinned fish, tofu and pulses can form the protein part of a supermarket basket. Our check of 10 foods at Tesco, Aldi and M&S via Ocado compares pack prices, protein per portion and cost per 20g of protein, using retailer nutrition panels.
When your appetite is smaller, a shopping list still needs to work in an ordinary kitchen. How much will you eat? What goes alongside it? Will the rest keep? Those questions can matter as much as the number on the front of the packet.
This is a selected UK shopping sample, not a ranking of the cheapest supermarkets. Prices were collected online, without buying or testing the foods. M&S prices are Ocado’s listed prices. Portions are examples; your prescriber or dietitian can advise on your individual nutritional needs.
How do six everyday protein foods compare?
Pack price is the amount you pay for the item. Portion cost is the share of that price used in an example serving. Cost per 20g of protein is a comparison unit, not a recommended portion or meal target. It can represent more than one pack.
| Product and pack | Pack price | Protein / 100g | Example portion | Portion protein | Portion cost | Cost / 20g protein |
|---|---|---|---|---|---|---|
| Tesco Fat Free Cottage Cheese300g | £1.65 | 10.2g | 150g | 15.3g | £0.83 | £1.08 |
| Tesco Chickpeas in Water400g; 240g drained | £0.41 | 7.8g | 120g | 9.4g | £0.21 | £0.44 |
| Tesco Tuna Chunks in Spring Water145g; 102g drained | £0.65 | 24.9g | 102g | 25.4g | £0.65 | £0.51 |
| Aldi Everyday Essentials Low Fat Cottage Cheese300g | £0.85 | 12.27g | 150g | 18.4g | £0.43 | £0.46 |
| Aldi Plant Menu Organic Smoked Tofu180g | £0.95 | 16.08g | 90g | 14.5g | £0.48 | £0.66 |
| M&S Green Speckled Lentils — via Ocado250g cooked pouch | £1.75 | 10.7g | 125g | 13.4g | £0.88 | £1.31 |
On a narrow screen, scroll the table sideways to see every column.
Calculations for chickpeas and tuna use drained weights. Tesco’s cottage cheese is fat-free; Aldi’s is low-fat. These are different products, rather than an identical-product comparison.
Tesco chickpeas have the lowest calculated cost per 20g of protein in this 10-food sample: 44p. Aldi cottage cheese follows at 46p. But 20g of chickpea protein requires about 256g drained, more than one tin. Buying enough means paying 82p for two tins. The cheapest calculation may not suit the amount you want to eat.
Is high-protein yogurt better value than Greek-style yogurt?
More protein per spoonful does not necessarily mean lower cost per gram of protein. The checked Tesco High Protein Natural Yogurt contains 11.3g per 100g; Tesco 0% Fat Greek Style contains 6.2g. Yet the Greek-style product costs less per equivalent amount of protein at these prices.
| Product and pack | Pack price | Protein / 100g | Protein / 150g | Cost / 150g | Cost / 20g protein |
|---|---|---|---|---|---|
| Tesco 0% Fat Greek Style Yogurt1kg | £1.70 | 6.2g | 9.3g | £0.26 | £0.55 |
| Tesco High Protein Natural Yogurt500g | £2.15 | 11.3g | 17.0g | £0.65 | £0.76 |
| M&S Greek Style Natural Yogurt — via Ocado1kg; 10% fat | £2.00 | 3.2g | 4.8g | £0.30 | £1.25 |
| M&S Collection 0% Fat Greek Yogurt — via Ocado200g | £1.30 | 10.0g | 15.0g | £0.98 | £1.30 |
On a narrow screen, scroll the table sideways to see every column.
A 150g portion of Tesco’s high-protein yogurt provides about 17g protein for 65p; the same weight of its Greek-style yogurt provides 9.3g for 26p. Their calculated costs per 20g protein are 76p and 55p respectively.
That gives you two different shopping questions. If you want more protein in a smaller amount of food, compare grams per 100g. If cost is your main constraint, compare price per amount of protein, then consider how much of the tub you will actually use.
The two M&S products also differ in fat content and pack size. The 10%-fat Greek-style yogurt has 3.2g protein per 100g; the Collection 0%-fat product has 10g. Read the specific nutrition panel rather than using “Greek style” as a reason to reject a food. Neither protein density nor price alone establishes which yogurt suits you.
What would a small starter basket cost?
Three Tesco items total £2.71: one 300g cottage cheese, one 400g chickpea tin and one 145g tuna tin. Add the 1kg Tesco Greek-style yogurt and the four-pack total becomes £4.41. Choosing the 500g high-protein yogurt instead makes it £4.86; that is a different-sized basket.
For a broader illustration, Aldi cottage cheese and smoked tofu, Tesco chickpeas and tuna, and an M&S lentil pouch total £4.61 in listed product prices. This spans three retailers. Delivery or an extra journey could outweigh a small ingredient saving.
These are protein ingredients for several meals, not a complete day’s food or a weekly eating plan. Use them as a shortlist where you already shop and add the foods that make your meals work.
How could you use the basket in everyday meals?
Choose amounts that fit your appetite and your care team’s advice. These are assembly ideas, not tested recipes or complete menus.
- Cottage cheese: spoon onto toast or a baked potato and add vegetables you enjoy.
- Yogurt: serve with fruit and oats, or use natural yogurt alongside a savoury meal. The comparison portion does not require you to finish 150g.
- Tuna: add the drained fish to a sandwich, potato filling or rice dish. Rotate it with other foods you like.
- Chickpeas: prepare according to the pack and add to tomatoes, soup or a grain dish. They contribute fibre as well as protein.
- Smoked tofu: cook according to the pack and pair with rice and vegetables. Aldi’s checked instructions require thorough heating.
- Lentil pouch: use as a side or salad ingredient. The checked instructions say to use immediately after opening, so plan to share or use the whole pouch at that occasion.
Protein is one part of a varied diet. Fruit and vegetables, starchy foods, fats and other nutrients still matter. The NHS Eatwell Guide explains the wider food groups and considering balance across a day or week.
How much protein do you need while taking GLP-1 medication?
This shopping comparison cannot set your protein target. The UK adult Reference Nutrient Intake is 0.75g per kilogram of bodyweight per day, as explained by the British Nutrition Foundation. It is a population reference, not an individual GLP-1 prescription.
An RNI is designed to cover the needs of nearly all people in the group it applies to; it is not a minimum needed to avoid deficiency. The Foundation’s explanation of nutrient requirements makes that distinction explicit.
Cambridge University Hospitals’ advice for people with type 2 diabetes using tirzepatide recommends prioritising protein when appetite is low and asking a dietitian about suitable amounts. That leaflet addresses a specific patient group, rather than everyone using a weight-management medicine.
The 2025 joint nutrition advisory on GLP-1 therapy emphasises nutritional adequacy and resistance exercise alongside protein. It combines research and clinical expertise; it is not a trial of this basket. Buying these foods cannot guarantee muscle preservation. If eating enough is difficult, or you have a prescribed dietary restriction, discuss an achievable plan with your care team.
Which label details should you check before buying?
- The exact product and pack size. A 200g pot and a 500g tub need separate prices. A similarly named product may have a different recipe.
- The basis of the nutrition panel. Compare like with like: drained with drained, and raw with raw or cooked with cooked.
- Allergens and preparation. Yogurt and cottage cheese contain milk; tuna contains fish; tofu is soya-based. The checked M&S Collection 200g yogurt listing also says it is unsuitable for nut and peanut allergies. The Aldi pages did not provide complete allergen statements; always check the pack.
- How quickly you will use it. The checked Tesco Greek-style yogurt says to consume within five days of opening; both M&S yogurts say three days. Tesco’s chickpea and tuna listings give three and two days respectively, refrigerated in a non-metal container. Follow the actual pack’s storage and use-by instructions.
A unit-price figure that looks surprising is not automatically wrong. For a 65p tuna can, 64p per 100g is consistent with a 102g drained weight. Dividing by the 145g weight including liquid answers a different question.
How current are these prices and nutrition figures?
Prices, pack weights and nutrition values come from the retailers’ online product pages, checked on 12 September 2026. Each product name links to its source. Nutrition values are typical averages; check the current pack for ingredients and preparation instructions.
Aldi prices were checked for Lincoln, LN5 8NT; Tesco and Ocado prices were shown without a delivery postcode. Local prices and availability may differ. The M&S prices are from Ocado and may not match those in M&S Foodhalls.
The figures exclude loyalty offers, introductory vouchers, delivery and travel. Ocado displayed a £40 minimum basket. These are selected foods, not equivalent baskets from each supermarket, so the totals cannot establish which shop is cheapest overall.
How did we calculate price per portion and protein?
- Portion protein = protein per 100g × portion weight ÷ 100.
- Portion cost = pack price × portion weight ÷ edible pack weight.
- Cost per 20g protein = pack price × 20 ÷ total protein in the edible pack.
Prices are calculated using unrounded values, then rounded to the nearest penny. A pack that goes unfinished can cost more per portion actually eaten than this table suggests.
What else do readers ask about protein shopping?
Which supermarket is cheapest for protein?
This sample cannot identify the cheapest supermarket. Tesco chickpeas have the lowest calculated cost per 20g protein among these 10 foods, but there is no equivalent basket from each shop to compare.
Do you need protein powder on GLP-1 medication?
Some people can meet their needs through food; others may find a supplement convenient or need extra support. The CUH leaflet discusses both possibilities. This basket does not establish that supplements are necessary, unnecessary or more expensive for you.
What if nausea makes it difficult to eat or drink?
Contact your prescriber if nausea persists or eating and drinking become difficult. Seek an urgent GP appointment or NHS 111 advice for signs such as persistent dizziness on standing, dark urine or peeing less than usual, following NHS dehydration guidance.
This article offers lifestyle education and shopping information. It does not assess individual treatment suitability or replace clinical care.
© The Reset Edit™ 2026 — Modern Tools + Lifestyle Essentials for Sustainable, Reset Living. All rights reserved.
Information provided is for general lifestyle guidance only and is not medical, financial, or professional advice.
This article is for general informational purposes only and is not intended to replace medical advice. Always consult a qualified healthcare professional before making changes to your medication, diet, supplements, or exercise routine — especially when using GLP-1 medications such as Ozempic, Wegovy, Zepbound or Mounjaro. The Reset Edit™ provides lifestyle guidance and educational resources only.