High-Protein Meals on a Budget

Protein is essential for building muscle, supporting fat loss, and recovering from training — but getting enough can feel expensive. The good news? You don’t need pricey shakes or fancy cuts of meat to hit your numbers. Here’s how to build cheap high-protein meals that work for any budget.

Best Cheap Protein Sources

These staples deliver the most protein per dollar and are easy to prep in bulk:

• Eggs: Affordable, versatile, and packed with nutrients
• Canned tuna: Shelf-stable and high in protein
• Chicken thighs: Cheaper than breasts and more flavorful
• Ground turkey or beef (80–85% lean): Cost-effective protein with solid fat content
• Greek yogurt: Choose plain versions for more protein per serving
• Dried lentils and black beans: Incredibly cheap and packed with fiber too
• Cottage cheese: Great protein-to-cost ratio with minimal prep

Sample Budget High-Protein Meals

These meals cost under $5 per serving and deliver 30–50g of protein:

• Egg & turkey scramble: 3 whole eggs + 3 oz ground turkey + spinach + salsa
• Rice, beans & chicken bowl: 5 oz chicken thighs + ½ cup black beans + 1 cup rice
• Tuna melt wrap: 1 can tuna + light mayo + shredded cheese in a high-protein tortilla
• Lentil chili: Lentils + crushed tomatoes + kidney beans + lean ground beef
• Greek yogurt bowl: 1 cup Greek yogurt + 1 tbsp peanut butter + banana or oats

Meal Prep = Savings

Buying in bulk and prepping meals ahead of time cuts costs dramatically. Cook proteins like chicken, beef, or lentils in batches, portion into containers, and rotate simple sides (rice, frozen veggies, potatoes).

Pro tip: Use slow cookers, instant pots, or air fryers to speed up prep and reduce cleanup.

Tips for Saving Without Sacrificing Nutrition

• Shop store brands and bulk bins
• Freeze discounted meat for later
• Use frozen veggies — they’re cheaper and last longer than fresh
• Stretch expensive proteins with beans or rice
• Skip processed “high-protein” snacks — most are overpriced and under-deliver

FAQ

What’s the cheapest high-protein food?

Eggs, dried lentils, and canned tuna are among the cheapest per gram of protein.

How much protein do I really need?

For active individuals, aim for ~0.8 to 1 gram per pound of bodyweight daily. Learn more in our post on How Much Protein Do You Need?

Can I build muscle eating on a budget?

Absolutely. Muscle growth depends on total protein intake, training, and sleep — not your grocery bill.

Are plant-based proteins cheaper?

Yes. Beans, lentils, and tofu are often cheaper than meat, though they may require larger servings to hit protein targets.

Conclusion

You don’t need a massive grocery budget to hit your macros. With smart choices and a little planning, you can eat high-protein meals that are easy on your wallet and big on results. Whether you’re cutting, bulking, or just staying healthy — budget eating is still elite eating.

Looking for more tips? Don’t miss our guide on Meal Prep Tips for Fat Loss.

Source: Healthline – Cheap Protein Sources