Budget High-Protein Eating: Hit Your Protein Target for Less

High protein does not have to be expensive

A lot of people assume eating high-protein means pricey cuts of meat or specialty products. Actually, some of the cheapest foods in the supermarket are excellent protein sources. Compare foods on cost per gram of protein instead of cost per package, and you can hit 1.6 to 2.2 g/kg on a modest budget.

Research comparing food prices with nutrient content has found that some nutrient-dense foods, such as beans, eggs, milk and certain grains, give you a lot of nutrition for the money.

Compare cost per 10 g of protein

Here's an easy method: divide the price of a product by its total protein, then multiply by 10. That's your cost per 10 g of protein. Prices vary by country and season, but the ranking of foods tends to stay about the same.

• Dried lentils, beans and split peas: usually among the cheapest
• Eggs: affordable, versatile and high quality
• Milk and plain yogurt: good value, especially in large containers
• Canned tuna, sardines and mackerel: convenient and shelf-stable
• Whole chickens and chicken thighs: often cheaper than breasts
• Tofu and soy chunks (textured vegetable protein): low cost per gram
• Peanut butter: inexpensive but calorie-dense, so better for bulking
• Bulk protein powder: often competitive per gram of protein

Shopping strategies

Buying in bulk, picking store brands and shopping in season can cut costs a lot. Frozen chicken, fish fillets and vegetables are often cheaper than fresh, and less of it goes to waste. Dried legumes cost less than canned, though canned saves time.

• Buy family packs of meat and freeze portions
• Choose store-brand dairy and canned goods
• Use frozen vegetables and fruit
• Buy dried legumes and cook in batches
• Compare unit prices on shelf labels
• Plan meals to reduce food waste

Combine animal and plant proteins

Mixing cheap animal proteins like eggs and milk with low-cost plant proteins like lentils and beans brings the total bill down without hurting protein quality. A chili made with half ground meat and half lentils, for example, still has plenty of protein and costs less than an all-meat one.

Sample budget high-protein day

This example gets roughly 140 to 160 g of protein from cheap staples. Adjust portions to match your targets.

• Breakfast: 3 eggs scrambled, oats cooked with milk
• Lunch: lentil and rice bowl with canned tuna and frozen vegetables
• Snack: plain yogurt with banana
• Dinner: chicken thigh and bean chili with rice
• Evening: glass of milk or a scoop of protein powder

Making cheap food taste good

Spices, herbs, garlic, onions, canned tomatoes, soy sauce and vinegar add variety for very little money. Cook bigger batches and season them differently through the week so budget meals don't get dull. Learn a handful of flexible recipes, like chili, curry, stir-fry and omelets, and staying on track gets much easier.

Using public food cost references

Government food cost references, such as the USDA food plans, estimate what a nutritious diet costs at different budget levels. They're handy benchmarks when you plan a household food budget.

Budget protein sources compared

When you build a budget menu, it helps to know roughly how much protein a typical serving gives you. Values vary by product, so check labels.

• 100 g dried lentils: about 24 g protein
• 1 large egg: about 6 g protein
• 250 ml milk: about 8 g protein
• 100 g canned sardines: about 24 g protein
• 100 g cooked chicken thigh: about 25 g protein
• 100 g dry textured soy protein: about 50 g protein
• 30 g whey or soy protein powder: about 22 to 25 g protein

Reducing food waste

Every bit of food you throw out raises your grocery bill. Plan meals, store food properly and find uses for leftovers. Freeze portions of cooked meals, and put vegetables that are starting to go soft into soups or stir-fries. Keep a running list of what's in the fridge and freezer so nothing gets forgotten and spoils.