Eating healthy and getting enough protein doesn’t mean you have to empty your wallet. With some planning and a bit of know-how, you can pack your meals with plenty of protein, all without breaking the bank. Here, I’ll break down my top picks for cheap protein sources, easy ways to add them to meals, and practical hacks for hitting even bigger daily protein goals.
Why Protein Matters, Even on a Budget
Protein keeps you full, supports your body in maintaining muscle, and helps with weight management. Prioritizing protein at meals makes staying on any eating plan easier. Research shows that higher-protein diets can help with appetite control and fat loss (source). Even when cash is tight, there’s no need to cut back—there are loads of affordable, filling choices around.
Your body puts protein to work repairing tissues, creating hormones, and powering your muscles. Meals loaded with enough protein tend to keep hunger at bay, making snacks less tempting. Focusing on high-protein yet budget-friendly foods can make healthy eating much more doable.
Affordable Protein Sources for Healthy Meals
I’ve pulled together a list of 17 cheap and healthy protein sources that fit almost every eating style. Whether you like plantbased foods, eat it all, or just need quick options for busy nights, there’s something here for your cart:
- Natural Peanut Butter: About 7g protein per 2 tbsp, usually $2.50 per jar. Smear it on toast, swirl in smoothies, or dip with carrots. Choose natural versions without added sugar or fats.
- Eggs: About 6g protein each, $2–$4 a dozen. Great for any meal, fast to prepare, and help you stay full.
- Edamame: 18g protein per cooked cup, $2 per bag. These soybeans are quick—microwave or boil, then sprinkle with a bit of salt.
- Canned Tuna: 22g protein per 3 oz can, roughly $1 each. Works in salads, wraps, or on wholegrain toast. Try light or skipjack tuna for lower mercury.
- Plain Greek Yogurt: 9g protein per 100g, $5 for a big tub. Unsweetened is best. Add fruit and oats for breakfast or use as a swap for sour cream.
- Sunflower Seeds: 6g protein per ounce, around $2 per pound. Toss into oatmeal or yogurt, or eat as a snack.
- Black Beans: 7.6g protein per 1/2 cup, $1 per can. Packed with fiber so you’ll stay full longer.
- Sardines: 23g protein per can, $2 each. Loaded with healthy fats, easy to add to pasta or salads.
- Cottage Cheese: 23g protein per cup, $3 per tub. Perfect in smoothies, on toast, or with fruit.
- Whey Protein: 20g per scoop, about 40¢ a serving. Ideal for speedy shakes post-workout or as a snack.
- Lentils: 9g per 1/2 cup cooked, $1.50 per pound. Great in soups, curries, or tossed cold into salads.
- Oats: 5g protein per 40g serving, $1.30 per pound. Perfect for breakfast, or sneak them into muffins and burgers.
- Amaranth: 9g protein per cup cooked, about 65¢ per pound. A nutty glutenfree grain for porridges or baking.
- Milk: 8g protein per cup, $2.50 per half-gallon. Cow’s milk or higherprotein plantbased versions—like soy or pea—work well.
- Pumpkin Seeds: 8g per ounce, $3 per pound. Sprinkle onto salads, blend into pesto, or snack on them solo.
- Canned Salmon: 17g protein per 3 oz, $3.60 per can. Flip into patties or eat with crackers for lunch.
- Ground Turkey: 23g protein per 3 oz, $3–$7 per pound. Swaps in nicely for beef in tacos or chili.
Most of these are staples in my kitchen for meal prep or fast snacks—they usually cost less per serving than other foods, especially compared to eating out or buying ready-togo protein bars.
Getting Started: Cheap High Protein Meal Ideas
A cheap, high protein meal could be as easy as scrambled eggs with beans and salsa, or a tuna and bean salad with whatever crunchy veggies are hanging out in your fridge. Here are my favorite affordable combos packed with protein:
- Egg & Black Bean Breakfast Burrito: Scramble two eggs (12g protein) and wrap in a whole wheat tortilla with half a cup of black beans (7g protein). Top with salsa and a dash of cheese. That’s nearly 20 grams for less than $1.50 a serving.
- Tuna & Edamame Rice Bowl: Mix a can of tuna (22g protein) with a cup of cooked edamame (18g protein) on brown rice. Toss in veggies and a bit of soy sauce for a filling, nutritious meal that’s easy on the wallet.
- Lentil Chili: One cup cooked lentils (18g protein), plus canned tomatoes, black beans, and peppers. Simmer for a hearty, protein-filled meal that freezes great.
- Cottage Cheese Parfait: A cup of cottage cheese (23g protein) layered with oats, peanut butter, and banana or berries. Works for breakfast or post-workout.
Meeting Big Protein Goals on a Tight Budget
If you’re going for high numbers—like 100g or even 150g of protein daily—sticking with these cheap sources really helps. Here’s how I lay out an affordable, proteinrich day, with swaps for what you have at home:
How to Get 100g of Protein a Day Cheaply
- 2 eggs at breakfast = 12g
- 1 cup Greek yogurt (unsweetened) = 20g
- 1 can tuna for lunch = 22g
- 1 cup cooked lentils at dinner = 18g
- 2 tbsp peanut butter as a snack = 7g
- 1 ounce pumpkin seeds = 8g
- 1 cup milk = 8g
This puts you just over 95g, and adding a scoop of whey or another serving of these foods will push you past 100g with just a buck or two extra.
How to Get 150g of Protein Daily for Less
- 3 scrambled eggs = 18g
- Whey protein shake (2 scoops) = 40g
- Chicken breast (4 oz) at lunch = 27g
- Canned salmon (3 oz) = 17g
- Cottage cheese (1 cup) = 23g
- Half-cup black beans or lentils in a side dish = 7-9g
- Sunflower or pumpkin seeds, 2 oz total throughout the day = 12-16g
With this setup, you reach about 152g for under $10 if you shop sales and buy bigger containers. Doubling lowercost picks like beans, seeds, eggs, and cottage cheese keeps things cheap while letting you hit higher targets.
Tips for Shopping and Stretching Your Protein
- Buy in Bulk: Beans, lentils, and oats are way less expensive in larger packages. They store well and last a long time.
- Choose Store Brands: Generic tuna, yogurt, or eggs often taste just as good—just glance at ingredients and nutrition labels to compare.
- Prep Ahead: Cooking beans, lentils, or eggs in advance makes assembling healthy meals a breeze, even when you’re busy.
- Mix Everything Up: Combine different plantbased sources like beans, peanuts, and seeds with some meat or dairy to get more variety without a hefty bill.
- Don’t Skip Frozen: Frozen edamame, chicken, fish, and some beef are often bargain picks. Stash them in the freezer to thaw on your schedule and avoid waste.
Frequently Asked Questions about Cheap Protein
Question: What is the cheapest, healthiest form of protein?
Answer: Beans and lentils are by far the cheapest, packing lots of nutrition and versatility. Eggs are also a top choice for affordability and quality—hard to beat as a protein bargain.
Question: What is the cheapest high-protein meal?
Answer: Scrambled eggs with black beans or a big lentil stew are among the cheapest, filling options. Canned tuna with rice and frozen veggies is also an easy winner.
Question: How can I get 100g of protein a day cheaply?
Answer: Rotate meals that use eggs, beans, Greek yogurt, canned fish, and seeds. Pick them up on sale or in bulk to get the most for your money.
Question: How can I get 150g of protein a day cheaply?
Answer: Boost bean, lentil, egg, and lowcost dairy servings while using protein powders and budget-friendly chicken, tuna, or turkey as needed.
Smart Swaps and Takeaways
Picking good budget-friendly proteins isn’t about sticking with just one food group. Mixing things up makes meals more enjoyable. What works for me is choosing a handful of cheap protein staples each week and putting them in everything—from breakfast bakes to stews. Swapping expensive meats for eggs, legumes, and canned fish a few times a week saves money and bumps up nutrition.
If you’re watching your spending but still want meals that fill you up and fuel your day, these wallet-friendly protein sources are super reliable. Try out a couple on your next shopping run, and see which combos you love most. Hitting your protein goals doesn’t have to cost a fortune when you have the right plan in place.