12 Budget-Friendly Foods That Are High in Protein

Eating a high-protein diet doesn't have to break the bank. After setting a challenge to consume at least 140g of protein per day while keeping my weekly grocery bill under $75, I discovered some go-to foods that consistently offer the best value for money. Here’s a list of 12 cheap high protein foods that stand out.

What Are the Best Cheap High Protein Foods?

If you're looking to boost your protein intake without emptying your wallet, focus on these affordable protein sources. They are not only cost-effective but also easy to incorporate into your meals.

1. Eggs: At about $3 per dozen, eggs are a versatile protein powerhouse. Whether scrambled, boiled, or poached, they pack about 6g of protein each.

2. Chicken Breast: Buying in bulk can drop the cost to around $1.99 per pound. Just season and grill for an easy meal prep.

3. Black Beans: Canned black beans cost roughly $0.89 per can and provide about 7g of protein per half-cup.

4. Greek Yogurt: A 32-ounce tub can be found for $5, delivering 17g of protein per cup. Mix it with honey and fruit for breakfast.

5. Canned Tuna: At about $0.79 per can, tuna is a protein-rich staple with 20g per can. Add it to salads or sandwiches.

6. Lentils: At $1.50 per pound, lentils are a budget-friendly source of protein with 18g per cup when cooked.

7. Peanut Butter: Economical and nutrient-dense, a jar costs about $2.50 and provides 8g of protein per 2-tablespoon serving.

8. Cottage Cheese: At $2.50 for a 16-ounce tub, cottage cheese offers around 14g of protein per half-cup serving.

9. Quinoa: Though slightly pricier at $3 per pound, quinoa is a complete protein with 8g per cooked cup.

10. Oats: A $2 bag of oats can stretch for weeks, offering 5g of protein per half-cup serving.

11. Almonds: A bulk bag costs about $9, but 1 ounce provides 6g of protein. They make for a healthy, portable snack.

12. Tofu: At $2 per block, tofu is an excellent source of complete plant protein with 10g per half-cup serving.

How to Incorporate These Foods into Budget Meal Prep?

Meal prepping on a budget can be straightforward if you strategically use these protein-rich foods. Start by planning meals around versatile ingredients like chicken breast and eggs that can be used in multiple dishes.

Breakfast Ideas

• Scrambled Eggs and Oats: Pairing these gives a balanced start to your day. Cook oats in water or milk and add a scoop of peanut butter for extra protein.

Lunch Options

• Chicken and Quinoa Salad: Mix grilled chicken, cooked quinoa, and canned black beans with your choice of veggies for a filling lunch.

Dinner Plans

• Lentil and Tofu Stir-Fry: Sauté tofu with vegetables and cooked lentils for a protein-packed dinner.

Are There Any Tips for Healthy Eating on a Budget?

Yes! Here are a few pointers to keep your grocery bill low while maintaining a high-protein diet:

• Buy in Bulk: Purchasing items like chicken, beans, and oats in bulk can lead to significant savings.
• Opt for Store Brands: They are often cheaper and offer similar nutritional values.
• Plan Meals Ahead: This reduces impulse purchases and food waste.

FAQ

What are affordable protein sources for vegetarians?

Lentils, beans, tofu, and quinoa are excellent and affordable protein sources for vegetarians.

How can I make budget meal prep easier?

Plan your meals for the week, use versatile ingredients, and cook in batches to save time and money.

Are there any downsides to eating cheap high protein foods?

Not really, as long as you balance your diet with other nutrients and don’t rely solely on one protein source.

Can I freeze protein-rich foods?

Yes, foods like chicken, tofu, and beans can be frozen to extend their shelf life.

How can I ensure I'm getting enough protein?

Track your intake using a food diary app and aim to include a protein source in every meal.

Looking to create a personalized meal plan? Visit FitPlate to start your journey.