Reaching protein targets does not mean that one has to spend a lot of money; there are many options that are cheap but still very high in protein. I explored different threads all over the social media and internet where people talk about their favorite inexpensive food, along with some good lists from websites that deal with nutrition. These 14 foods have been repeatedly mentioned by people as the best due to their low prices, flexibility, and high protein content. They are suitable for meal prepping and can also be used to increase your diet without overspending. Let’s look at them!
Eggs
The ultimate budget protein king with one large egg gives you about 6g for pennies. Fitness freaks swear by boiling a dozen at once for quick snacks or adding to everything. Super versatile and complete protein too.
Canned Tuna
A single can often cost under a buck and delivers 20-25g of protein. Forum favorites for salads, sandwiches, or straight from the tin, and a go for light tuna to keep mercury low.
Peanut Butter
A serving of two tablespoons provides a total of 8g protein, and one big jar lasts for a very long time. People prefer it on toast, in oats, or straight out of the jar, the natural kind is the best one with no unnecessary additives.
Greek Yogurt
The most economical way to obtain 15-20g of protein per serving is to use plain low-fat tubs. They can be consumed with fruit on top or can be blended and made into smoothies, using them as a base. The store brands are highly recommended for offering the best deals.
Lentils
Lentils again are cheap as peanuts when bought in dry bags; one cup of cooked lentils contains 18g of protein. People recommend these for the making of soups, curries, or salads, and the fiber bonus is there to keep you full.
Cottage Cheese
Cottage cheese prices in the case of low-fat ones are very low because they offer 25g+ per cup. Mixing with fruit or veggies, with many of the lifters on the forums calling it a staple for that slow-digesting casein, hence the high demand.
Chicken Breast
Buying chicken breast in bulk or during sales makes it very cheap, providing 25-30g of lean, complete protein per serving with virtually no fat. Grill, bake, mix for salads, or prepare in large quantities, it’s a fitness essential that promotes muscle growth.
Black Beans
Canned or dry, black beans are extremely cheap and offer approximately 15g of protein per cooked cup, along with a lot of fiber that helps digestion and is an aid to satiety. Rinse canned beans to lessen sodium, then add to tacos, rice bowls, soups, or salads.
Sardines
One single can usually costs less than two dollars and contains over 20 grams of top-quality protein and also a large amount of omega-3 fatty acids, which are good for the heart and brain, thus it is a very nutritious product that is hard to beat.
Oats
Oats are a very cheap source of carbs, but half a cup of dry oats has roughly over 5-6g of protein. Overnight oats with milk or yogurt make it a big gain.
Milk
Costing very little for a gallon, but with 8g per glass. Drink it as it is or add it to the shakes, or to cereal, you can even choose skim or low-fat for lean gains.
Tofu
Tofu is a very good source of protein, with each serving giving out 10-20g of protein. Excellent for stir-frying or scrambling, and having been used by plant-based folks on forums, they stock up great!
Chickpeas
Just like beans, chickpeas provide around 15g of protein per cup and are very low-cost. Roast them for snacks or mash into hummus, all good and filling, they are very versatile.
Frozen Edamame
Bags of frozen edamame are a super-cheap and incredibly nutritious freezer staple; provide about 17 grams of complete plant protein per cup of shelled beans. Just put them in the steamer or in the microwave, and that’s it, for the seasoning, you can use sea salt.
