We all know the classic fitness advice. If you want to build muscle or lose weight, you need to eat protein. Most people immediately think of boneless, skinless chicken breast. But let's be honest. Eating dry chicken every single day gets boring fast. It is also getting more expensive at the grocery store. You do not have to spend a fortune to meet your daily goals. There are plenty of cheap high protein foods that can keep your diet interesting and your wallet happy.
I used to think my only options were chicken and expensive protein powders. Then I started looking closer at the grocery store shelves. I realized you can easily hit your goals on a budget. If you are looking for more ways to stay healthy on a budget, check out our daily fitness and diet tips to help you stay on track. Let us look at some of the best budget protein options you can buy today.
Why Eggs Are Still the Budget King
Eggs are one of the most complete proteins on the planet. They contain all the essential amino acids your body needs to repair muscle. A single large egg has about six grams of protein. If you buy a carton of a dozen eggs, you are getting 72 grams of protein for just a few dollars. That is an incredibly cheap way to fuel your body.
Some people worry about the fat in egg yolks. But the yolk contains most of the vitamins and minerals. It has vitamin D, B vitamins, and healthy fats that help keep you full. If you want to keep calories lower, you can mix whole eggs with liquid egg whites. This simple trick increases the protein without adding too much fat.
Try making a big vegetable frittata on Sunday. You can throw in whatever vegetables are left in your fridge. Slice it into portions, and you have breakfast ready for the week. You can also hard-boil eggs for an easy snack.
Canned Tuna and Sardines are Hidden Gems
If you need cheap high protein foods that do not spoil, head to the canned food aisle. Canned tuna is a classic for a reason. One can of tuna usually has around 30 to 40 grams of protein. It is almost pure protein with almost no fat or carbs. This makes it perfect for quick lunches.
You can buy canned tuna in water to keep calories low. To make it taste better, mix it with a spoonful of Greek yogurt instead of heavy mayonnaise. Add some mustard, diced pickles, and celery for crunch. You can eat this on whole-wheat toast or scoop it up with cucumber slices. It is fast, cheap, and filling.
Do not overlook canned sardines. They are often even cheaper than tuna. Sardines are packed with omega-three fatty acids, which are great for your heart. If the taste is too strong, try mashing them with lemon juice and olive oil on toast.
Greek Yogurt and Cottage Cheese for Quick Snacks
Dairy products are great because they require zero cooking. Plain non-fat Greek yogurt is a protein powerhouse. A single cup can have up to 20 grams of protein. It also contains probiotics, which are good bacteria that help your digestion. It is a win for both your muscles and your gut.
To keep it cheap, buy the large tubs of Greek yogurt instead of single-serving cups. The single cups cost much more. You can sweeten plain yogurt yourself at home with a drizzle of honey or frozen berries.
Cottage cheese is another amazing option that people often forget. It is rich in casein protein, which digests slowly. This slow digestion makes it a perfect snack before bed because it feeds your muscles while you sleep. You can eat it savory with black pepper and tomatoes, or sweet with pineapple chunks.
If you want to learn how to plan these meals ahead of time, read our guide on meal prepping for weight loss. It will help you organize your week so you never have to guess what to eat next.
Plant-Based Protein Sources That Cost Pennies
You do not have to be a vegetarian to eat plant-based proteins. In fact, beans and lentils are some of the cheapest foods you can buy. A bag of dry lentils costs very little and can feed you for days. They are a staple for anyone trying to eat healthy on a budget.
Lentils do not require soaking like other dry beans. You can cook them in about twenty minutes. One cup of cooked lentils has around 18 grams of protein. They are also packed with fiber, which helps you feel full.
Black beans and chickpeas are also great. A can of beans is very cheap, but buying them dry is even cheaper. You can make a simple three-bean chili that tastes amazing and costs very little per serving.
Do not forget about peanut butter. Two tablespoons of peanut butter have about eight grams of protein. While it is higher in calories, it is a very cheap way to add extra protein to your diet. Just make sure to buy the natural kind.
How to Shop for Protein Without Breaking the Bank
Eating healthy does not mean you have to shop at expensive specialty stores. Your regular local grocery store has everything you need. The secret is knowing how and when to shop. A little planning goes a long way.
First, always look at the unit price on the shelf tag. This is the small number that tells you how much the food costs per ounce or per pound. Often, the larger package has a much lower unit price. Buying in bulk is almost always cheaper if you have the space to store it.
Second, check the clearance section in the meat department. Grocery stores often mark down meat that is close to its sell-by date. You can buy this meat for thirty to fifty percent off and freeze it immediately. It will stay good in your freezer for months until you are ready to cook it.
Third, buy frozen fruits and vegetables. They are frozen at peak ripeness, so they have just as many nutrients as fresh ones. They are usually much cheaper and will not go bad in your fridge before you can eat them.
Other Cheap High Protein Foods to Try
There are a few other foods that people often miss when looking for cheap high protein foods. Tofu is a great example. Many people think tofu is only for vegans, but it is cheap and absorbs any flavor you cook it with. A block of tofu often costs less than two dollars and has about 35 grams of protein. You can press the water out, cube it, and toss it in a hot pan with soy sauce and garlic.
Another great snack is edamame, which are young soybeans. You can buy them frozen in bags for very cheap. You just steam them in the microwave for a few minutes and sprinkle them with salt. One cup of edamame gives you around 18 grams of protein. They are fun to eat and make a great snack while watching television.
Hitting your daily protein goals does not have to drain your bank account. By mixing up your diet with eggs, canned fish, dairy, and plant-based options, you can eat well and save money. You also get a wider variety of vitamins and minerals this way. Try adding just two of these cheap high protein foods to your grocery list this week. Your body and your wallet will thank you.
