The protein sources we tend to think of, like beef, aren’t always budget-friendly. Whether you’re a bodybuilder or simply trying to eat healthier, protein is essential to your diet. Protein plays a crucial role in forming muscle mass and helping you stay full throughout the day.
But fear not, here are 20 budget-friendly protein sources so you won’t break the bank!
1. Eggs
Eggs may seem small, but they are rich in protein, vitamins, and healthy fats. Just one egg can contain up to 6 grams of protein. A dozen eggs can cost around $5-6, which is about $0.50 per egg! It can't get more budget-friendly than that.
2. Peanut butter
Creamy, nutty, and delicious, peanut butter is a fantastic way to increase your protein intake while on a budget. Just two tablespoons can add 7 grams of protein to your smoothies, oatmeal, or morning toast.
3. Canned tuna
Fresh tuna can be a bit pricey, but the canned variety can cost as low as $1 per 5 ounces. With the same delicious taste, canned tuna can be turned into a sandwich, salad, or lettuce wrap!
4. Canned salmon
Similar to tuna, canned salmon is another affordable protein source. Though it is slightly more expensive than canned tuna, it’s still much cheaper than fresh salmon. With around 17 grams of protein per 3 ounces, canned salmon is an excellent addition to salads, dips, or stir-fries.
5. Greek yogurt
Yogurt is a fantastic protein source, but Greek yogurt is even better. With 9 grams of protein per 100 grams, Greek yogurt has twice as much protein as regular yogurt. Whether you’re eating it with a bit of honey or adding it to a smoothie, Greek yogurt is a fantastic way to sneak protein into your diet.
6. Beans
Canned or dried, beans are a versatile and affordable source of protein. With so many different types of beans, you are spoiled for choice! Different beans have different protein levels, so check the nutrition label for more details. Try these refried beans on your next taco night!
7. Cottage cheese
Having cottage cheese as a snack is an awesome way to boost your daily protein intake. Just one cup of cottage cheese can have around 23 grams of protein! And a 24 oz. tub will only set you back around $5! If you’re trying hard to build muscles, this is the snack for you.
8. Lentils
A large bag of lentils can cost as low as $2, but a single cup of this tiny legume can contain up to 17 grams of protein. Now that's what I call budget-friendly! Lentils are a fantastic protein boost to any dish, whether you're making a soup or curry. Try this Lebanese lentil soup to start your lentil journey.
9. Oats
Looking for a protein-packed breakfast? Look no further than a bowl of oats! With 5 grams of protein per serving, oats are an affordable way to start your day off right. Try oats in porridge, granola, or even pancakes! Give these overnight oats a try.
10. Milk
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Milk is amazing for bone health; one cup can contain 8 grams of protein—easily absorbable protein! At only $3 per gallon, milk is an incredibly cheap way to get your protein for the day. Enjoy a cup of cold milk after a long day, or turn it into a refreshing fruit smoothie.
11. Ground turkey
If you’re looking for a budget-friendly meaty protein source, look no further than ground turkey. At only $5 per pound, ground turkey has around 30 grams of protein per serving. Season it well to get the most delicious results as it is a leaner meat.
12. Chickpeas
Also known as garbanzos, chickpeas are an awesome way to get protein on a budget. Chickpeas are a great protein source for any occasion, whether adding them to a curry, roasting them into a snack, or using their liquid to make meringue. Try these delicious roasted chickpeas for your next snack!
13. Pumpkin seeds
Don’t overlook seeds as a protein source! Just one handful (about an ounce) of pumpkin seeds can contain 8 grams of protein. Sprinkle these little seeds on oatmeal or a salad for an extra protein boost, or eat them straight. They’re a delicious, budget-friendly snack!
14. Edamame
This may come as a surprise, but the little green pods you get at your local sushi restaurant are packed with protein. Even better, a 12-ounce bag of frozen edamame can cost as low as $2. Add shelled edamame to a salad or a stir-fry dish for an extra protein boost.
15. Peanuts
Unsurprisingly, peanuts are as protein-packed as peanut butter (and just as cheap)! Enjoy a handful of crunchy peanuts for a filling snack, or use them as a topping for your favorite salad!
16. Almonds
Though a little pricier than peanuts, costing around $9 for 16oz, almonds are a great protein source for your daily snack - especially for those allergic to peanuts. Each ounce of almonds has around 6 grams of protein. Their subtle sweet taste is almost addictive and can be eaten as is or used in different cooking applications.
17. Chicken breast
Don’t worry meat-lovers, there are budget-friendly protein options for you, too! When bought in bulk, chicken breast is a fantastically cheap option. It is a leaner type of meat, so cook it just right to keep it nice and juicy. Give this recipe a try: Creamy Peppercorn Chicken Breast.
18. Rotisserie Chicken
Are you not the biggest fan of chicken breast? No worries! A whole rotisserie chicken from the grocery store can cost anywhere between $4-9. That’s a pretty great deal! Since it’s already prepared, there’s no additional cooking involved either. Enjoy the rotisserie chicken with a side of salad or rice, and use any leftovers in other dishes!
19. Peas
Edamame isn’t the only small green veggie that packs a protein punch. Just one cup of peas can hold up to 8g of protein. And a 2-pound bag costs as low as $3! Toss peas into a soup, stew, salad, or rice for an extra protein boost to your meal. Try my macho peas to make a great side for any meal.
20. Sardines
Before you turn your nose at this suggestion, sardines are packed with flavor, protein, and healthy fats! 1 can of sardines can have up to 23 grams of protein! The best way to enjoy the umami flavors of sardines is with a simple crunchy cracker, but they can be mixed into a salad for a bit of saltiness and flavor.
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