If you are on a tight budget but still want to hit your protein targets, then you’re probably wondering how to reduce the costs of a high-protein diet. To help you build muscle while on a budget, I’ll share some budget-friendly protein sources and a sample meal plan that you can use to get started.
Key Takeaways
- There are many affordable high-protein foods available at the grocery store, including eggs, milk, greek yogurt, canned or dry legumes, frozen meats, and plant-based proteins like tofu and soybeans.
- Lower-budget protein items can be just as nutritious as more expensive options if you’re choosing nutrient-dense foods.
- Equally important when building muscle is making sure you’re meeting your daily protein requirement.
Low Budget High Protein Foods
If you are trying to manage your expenses while working toward a health and fitness goal, then you’ll need to find more affordable protein sources.
Here’s a list of low-budget high protein options with their approximate prices:
1. Eggs
Eggs are a great source of high-quality protein with around 6 to 7 grams of protein per egg, depending on the size.
If you buy a pack of 12 eggs for $2.67, the average cost per gram of protein is around $0.04.
Price per dozen: $2.67
Price per 1 egg (50 g): $0.22
Average cost per gram of protein: $0.04
2. Canned Tuna
One can of tuna containing around 17 grams of protein, depending on the brand and type (in water or oil), can cost $0.84 or more. The average cost per gram of protein is around $0.05 for one can, or less if bought in a pack of 2-3 larger cans.
Price per 5 oz can (140 g): $0.84
Price per serving drained (112 g): $0.84
Average cost per gram of protein: $0.05
3. Chicken Breast
Skinless chicken breast is a lean protein option with around 20 g of protein per 4-ounce frozen breast (112 g), and 25 g of protein per 4 ounces of fresh chicken breast. Both types can be found at reasonable prices, depending on the store and whether they are on sale.
Fresh
If a pound of chicken breast costs $3.90, the average cost per gram of protein would be around $0.04.
Price per lb: $3.90
Price per serving (112 g): $0.97
Average cost per gram of protein: $0.039
Frozen
A pound of frozen chicken breast costs $3.15, so the average cost per gram of protein would be around $0.04.
Price per lb: $3.15
Price per serving (112 g): $0.79
Average cost per gram of protein: $0.039
4. Greek Yogurt
Greek yogurt is a protein-rich food with around 10 g of protein per 100 g. Prices for Greek yogurt can vary, but you can find individual larger containers a bit cheaper than smaller ones, depending on the brand and size.
One container costing $3.92 equates to an average cost per gram of protein at $0.05.
Price per 32 oz (908 g) container: $3.92
Price per serving (170 g): $0.78
Average cost per gram of protein: $0.05
5. Cottage Cheese
Cottage cheese contains around 11 g of protein per serving. A 16-ounce container of cottage cheese can range in price, depending on the brand and store.
Since a 16-ounce container costs $2.12, the average cost per gram of protein is around $0.04.
Price per 16 oz (454 g) container: $2.12
Price per serving size (112 g): $0.53
Average cost per gram of protein: $0.04
6. Legumes
Pulses such as beans, chickpeas, and lentils, are budget-friendly sources of plant-based protein with around 6-9 g of protein per 100 g (canned or cooked), and 25 g of protein per 100 g (dry).
Canned
A 16-oz can of butter beans costs $1.43 and contains 32 grams of protein, with one serving providing around 7 g of protein, so the average cost per gram of protein is around $0.06.
This is similar to other canned legumes, such as lentils and chickpeas.
Price per 16 oz (454 g) container: $1.43
Price per serving (130 g): $0.41
Average cost per gram of protein: $0.06
Dry
Assuming that a pound of dry kidney beans costs $1.48, the average cost per gram of protein would be around $0.01. One serving provides around 8 g of protein, so you will likely need 2 or 3 servings to increase your protein intake.
This is similar to other dry legumes, such as lentils and chickpeas.
Price per 16 oz (454 g) container: $1.48
Price per serving (35 g): $0.11
Average cost per gram of protein: $0.01
7. Tofu
Tofu is a versatile plant-based protein option with around 8-10 grams of protein per 100 grams. Prices for tofu can vary, depending on the brand and type (silken, firm, etc.).
Assuming you buy a 16-ounce block for $2.08, the average cost per gram of protein would be around $0.06, with an 85 g serving providing 7 g of protein.
Price per 116 oz (454 g): $2.08
Price per serving (85 g): $0.42
Average cost per gram of protein: $0.06
8. Beef
While beef is more expensive meat compared to chicken (and more expensive than all the other foods in this list), with an average cost per gram of protein of $0.08, it provides more protein per serving than other foods. One 112 g serving provides 23 g of protein.
Price per 16 oz (454 g): $7.22
Price per serving (112 g): $1.80
Average cost per gram of protein: $0.08
- Related: 15 Red Meats With The Most Protein
9. Frozen Edamame Beans
These frozen soybeans contain around 9 g of protein per 75 g serving. So while the cost of protein per gram is low at $0.06 (if a 12-ounce pack costs $2.67), it provides less protein per serving than other foods, such as beef.
Price per 12 oz (340 g): $2.67
Price per serving (75 g): $0.59
Average cost per gram of protein: $0.06
10. Milk
With 10 grams of protein per serving, cow’s milk is an affordable protein-rich item. The average cost of protein per gram is $0.06.
Price per 59 FL oz (1.74L): $4.48
Price per serving (240ml): $0.64
Average cost per gram of protein: $0.06
Tips For Staying On Budget At The Grocery Store With A High-Protein Diet
With the right strategies, it is possible to eat a high-protein diet while on a budget.
Tip #1: Plan Your Meals
Creating a meal plan for the week and making a detailed shopping list (e.g. categorizing foods by protein, items, etc.) will help you be more prepared and deter you from reaching out for more expensive options or lower protein items when you go to the store.
When you make your plan, you can decide which recipes or particular protein-rich foods you want for your meals. Then you can prepare larger batches of these foods to have leftovers for future meals.
You could also plan to have some protein-rich snacks on hand, like milk and Greek yogurt rather than more expensive options like protein bars.
Tip #2: Buy In Bulk
Buying larger quantities will save you money in the long run, especially when foods are on sale.
For example, when chicken is on sale buy 2 or more packages and freeze the ones you won’t use right away.
I also recommend that you prioritize high-protein foods that can be bought in bulk, such as beans, lentils, tofu, or frozen meats.
Tip #3: Compare Prices
Another way of sticking to your budget is to compare prices between different brands and stores. You might even consider shopping at discount stores like Costco or Aldi.
Additionally, there are many different Mobile apps or online platforms that offer coupons or cash back for high-protein foods.
For example, if you are looking to buy chicken, you can check the price differences. A 2 lb pack might cost $8.00 ( $4.00 / lb) and a 4 lb pack might cost $12.80 ( $3.20 / lb), so the cheaper option (per lb of chicken) is the larger pack.
Tip #3: Buy Frozen & Canned Options
Frozen and canned protein-rich foods can be a cost-effective alternative to fresh foods, especially when they are on sale.
For example, you can use canned legumes in soups, salads, veggie burgers, or side dishes. Canned tuna can be a protein-rich option for pasta sauces, salads, or to make sandwiches.
You can also opt for frozen meats (e.g. chicken breasts or ground beef when on sale) and keep them in the freezer for later use.
Frozen beans, edamame, and peas are also higher protein vegetarian options.
Low Budget High Protein Meal Plan
Prices of a low-budget high protein diet may vary depending on your location and the store you choose to purchase your foods from.
To give you an idea of what a budget-friendly high-protein diet looks like I developed the following meal plan.
This meal plan is based on a 2,000-calorie intake with 25-30% of total calories coming from protein (500-600 calories = 125-150 grams of protein).
1-Day Meal Plan
The following meal plan costs less than $7.55 and has just over 130 grams of protein.
<<CLICK TO DOWNLOAD AND PRINT THIS MEAL PLAN>>
Meal 1: Breakfast
- 3 boiled eggs, 18g protein ($0.66)
- 1 slice of brown bread, 5g protein ($0.10)
- 1 tablespoon of peanut butter, 4g protein ($0.10)
Total: $0.86, 27g protein
Meal 2: Snack
- 1 serving of 170g of Greek yogurt, 18g protein ($0.78)
- 1 banana ($0.27)
Total: $1.05, 18g protein
Meal 3: Lunch
- 4 ounces (112 g) of chicken breast, 25g protein ($0.97)
- 185g of cooked brown rice, 3g protein ($0.20)
- 1 cup of steamed broccoli, carrots, cauliflower, 3g protein ($0.75)
Total: $1.92, 31g protein
Meal 4: Snack
- 1 can of tuna, 17g protein ($0.84)
- 5 wheat crackers, 3g protein ($0.25)
Total cost: $1.09, 20g protein
Meal 5: Dinner
- 260g (canned) bean salad, 14 g protein ($0.82)
- 85g tofu, 7g protein ($0.42)
- 1 cup of roasted vegetables (zucchini, bell peppers, etc.) 3g protein ($0.75)
Total: $1.99, 24g protein
Meal 6: Snack
- 240ml glass cow’s milk
Total: $0.64, 10g protein
Can You Build Muscle Eating Low-Budget Foods?
You can build muscle by eating low-budget foods, as long as you get enough protein each day to meet your target.
This means eating an adequate amount of protein (around 1 gram per pound of bodyweight) and enough calories to promote muscle building and recovery.
To build muscle, you’ll also need to prioritize regular resistance training. Learn more in our guide on How To Build Muscle in 30 Days, which has a sample workout routine.
Are Lower Budget Food Items Less Healthy?
While some lower-budget food items may be less healthy, it doesn’t mean that all low-budget food options are unhealthy. The important factor here is to be smart with your food shop.
“Access to stores that sell low-price “bulk” items is important in being able to afford a healthy diet”
– Journal of Nutrition Education Behaviour
When choosing lower-budget foods, it is important to opt for nutrient-dense foods that can be purchased in bulk.
These foods can be in the frozen, canned, or fresh section, depending on the store and promotions available.
Reference
Jetter, K. M., Adkins, J., Cortez, S., Hopper, G. K., Jr, Shively, V., & Styne, D. M. (2019). Yes We Can: Eating Healthy on a Limited Budget. Journal of nutrition education and behavior, 51(3), 268–276. https://doi.org/10.1016/j.jneb.2018.12.002
About The Author
Giulia Rossetto is a qualified Dietitian and Nutritionist. She holds a Masters in Human Nutrition (University of Sheffield, UK) and more recently graduated as a Dietitian (University of Malta). Giulia aims to translate evidence-based science to the public through teaching and writing content. She has worked 4+ years in clinical settings and has also published articles in academic journals. She is into running, swimming and weight lifting, and enjoys spending time in the mountains (she has a soft spot for hiking and skiing in the Italian Dolomites).
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