Protein plays a key role in building muscle, supporting metabolism, and keeping you full between meals. Whether you’re aiming for better fitness or simply want to feel satisfied after eating, getting enough protein is essential.
Still, many people believe that eating healthy—especially when it comes to protein—has to be expensive. While premium cuts of meat and fancy powders can cost a lot, there are plenty of affordable protein sources that fit into nearly any budget.
In reality, cheap protein foods can be just as nutritious as high-priced options. Foods like eggs, beans, canned fish, and tofu pack in protein without draining your wallet. They’re easy to find, simple to cook, and versatile enough for everyday meals.
In this article, we’ll explore seven of the best cheap protein sources, why they’re good for you, and how to add them to your diet without spending a fortune.
Why Protein Is Important for Health
Protein does much more than just build muscle. It’s a vital nutrient that supports nearly every function in the body. You need it for muscle repair and maintenance, especially after physical activity or as you age.
Protein also plays a key role in supporting metabolism. Your body uses more energy to digest protein than carbs or fat, which can help with calorie burning and overall energy balance. This makes protein for weight loss especially helpful—even when you’re looking for cheap options.
Another major benefit of protein is how it affects appetite. It helps you feel full longer, reducing the urge to snack or overeat. This can make it easier to stick to a healthy eating plan without feeling deprived.
The best part? You don’t need to be a bodybuilder to benefit. Everyone—from busy parents to students on a budget—needs adequate protein for daily health. Thankfully, there are plenty of high protein cheap foods that make meeting your needs simple and affordable.
7 Best Affordable Protein Sources
Getting enough protein doesn’t have to break your budget. Here are seven cheap protein foods that deliver solid nutrition at a low cost. Whether you eat meat, dairy, or plant-based, these budget-friendly protein options can help you meet your goals without overspending.
1. Eggs
Protein per serving: ~6 grams per large egg
Cost comparison: ~$1.50–$2.00 per dozen
Other benefits: Rich in B vitamins, choline, vitamin D
Why it’s great:
Eggs are one of the best protein sources on a budget. They offer complete protein with all nine essential amino acids. They’re also incredibly versatile.
How to include in meals:
Enjoy scrambled eggs for breakfast, add boiled eggs to salads, or use them to boost protein in grain bowls and stir-fries.
2. Canned Tuna or Sardines
Protein per serving: ~20–23 grams per 3 oz (tuna); ~22 grams per 1 can (sardines)
Cost comparison: ~$1.00–$1.50 per can
Other benefits: Packed with omega-3s, B12, and selenium
Why it’s great:
These shelf-stable seafood options are low-cost and nutrient-dense. They provide high-quality protein and healthy fats, which support brain and heart health.
How to include in meals:
Use in tuna salad, sardine toast, pasta dishes, or mix with whole grains and veggies for a simple protein bowl.
3. Beans & Lentils
Protein per serving: ~7–9 grams per ½ cup cooked
Cost comparison: ~$1.00 per pound dried or ~$0.80 per can
Other benefits: High in fiber, iron, potassium, and antioxidants
Why it’s great:
Beans and lentils are some of the most budget-friendly protein options out there. They support gut health, help manage blood sugar, and are ideal for vegetarian or vegan diets.
How to include in meals:
Add to soups, stews, salads, tacos, or mash into veggie burgers or dips.
4. Greek Yogurt
Protein per serving: ~15–20 grams per 6 oz container
Cost comparison: ~$0.75–$1.25 each (often less when bought in bulk)
Other benefits: High in calcium and probiotics
Why it’s great:
Greek yogurt offers cheap protein along with gut-healthy probiotics and bone-strengthening nutrients. Choose plain, unsweetened varieties for the healthiest option.
How to include in meals:
Use as a base for breakfast bowls with fruit and nuts, in smoothies, or as a substitute for sour cream in recipes.
5. Chicken Thighs or Drumsticks
Protein per serving: ~22–25 grams per 3 oz cooked
Cost comparison: ~$1.50–$2.00 per pound
Other benefits: Good source of iron and B vitamins
Why it’s great:
Often cheaper than chicken breasts, thighs and drumsticks still offer lean, high-quality protein. Removing the skin lowers the fat content.
How to include in meals:
Bake, grill, or roast with herbs and spices. Add to salads, wraps, or rice bowls for easy, protein-rich meals.
6. Peanut Butter
Protein per serving: ~8 grams per 2 tablespoons
Cost comparison: ~$2.00–$3.00 per 16 oz jar
Other benefits: Contains healthy fats, vitamin E, magnesium
Why it’s great:
Peanut butter is an affordable plant protein that’s filling and energy-dense. Just watch the portion size, as calories add up quickly.
How to include in meals:
Spread on whole-grain toast, blend into smoothies, or add to sauces, oats, or snacks like apples and celery.
7. Tofu
Protein per serving: ~10 grams per ½ cup
Cost comparison: ~$1.50–$2.00 per block
Other benefits: Rich in iron, calcium (if fortified), and low in saturated fat
Why it’s great:
Tofu is a cheap protein food and a staple for vegetarians and vegans. It absorbs flavor well and supports heart health.
How to include in meals:
Use in stir-fries, soups, grain bowls, or scramble it like eggs. You can also grill or bake tofu for easy prep.
You don’t need expensive meats or powders to meet your protein needs. These seven cheap protein foods offer great nutrition at a fraction of the cost. By mixing and matching these budget-friendly protein options, you can enjoy satisfying, healthful meals without overspending.
How to Eat More Protein on a Tight Budget
Eating enough protein doesn’t have to cost a lot—it’s all about smart planning. If you’re wondering how to eat protein on a budget, start with these simple tips that work for any household.
Buy in bulk when your favorite protein sources go on sale. Stock up on eggs, canned tuna, or dried beans to save money in the long run. Frozen chicken thighs or large containers of Greek yogurt also offer better value per serving.
Choose store-brand products, which are often identical in quality but lower in price. Store-brand peanut butter, tofu, or lentils can cut your grocery bill significantly.
Plan your meals around versatile, budget-friendly proteins like beans, eggs, or canned fish. These pair easily with whatever veggies or grains you already have on hand.
Stretch your meat further by mixing it with beans, lentils, or rice. For example, make taco meat with half ground beef and half black beans.
Finally, batch cook your meals. Prepare several servings of protein-rich meals at once so you save both time and money during the week.
With a little planning, you can enjoy inexpensive high-protein meals that keep your body nourished and your wallet happy.
Affordable Protein for Different Diets
No matter your eating style—vegetarian, vegan, or meat-based—you can find affordable protein options that support your goals and your budget.
For vegetarians, cheap vegetarian protein sources like beans, lentils, tofu, and eggs are excellent choices. These foods are rich in fiber and nutrients while also being easy on your wallet. Tofu, for example, absorbs flavor well and works in everything from stir-fries to scrambles. Eggs offer complete protein and can be enjoyed any time of day.
Vegans can lean on plant-based staples like lentils, chickpeas, black beans, peanut butter, and soy products. Combining different plant proteins throughout the day ensures you’re getting all essential amino acids.
For meat-eaters, budget-friendly animal proteins include eggs, chicken thighs or drumsticks, and canned fish like tuna or sardines. These options deliver complete protein and important nutrients like B12, iron, and omega-3s without a high price tag.
Want to boost protein and nutrition even more? Try mixing plant and animal sources. For example, add lentils to ground meat or stir beans into chicken soup. This strategy stretches your protein further and adds fiber, vitamins, and minerals.
Whether you’re focused on general wellness or searching for the best cheap protein for muscle building, there’s a wallet-friendly option that fits your diet.
FAQs
What’s the cheapest source of protein?
Some of the most cheap protein foods include eggs, dried beans, lentils, and peanut butter. These items are widely available, filling, and offer excellent nutritional value for the price.
Is plant protein cheaper than meat?
Yes, in most cases. Affordable protein sources like beans, lentils, tofu, and peanut butter typically cost less per serving than meat or fish. Plus, they have a longer shelf life and can be bought in bulk for added savings.
Can you build muscle with cheap protein sources?
Absolutely. Whether it’s eggs, Greek yogurt, canned fish, or lentils, many budget-friendly protein foods support muscle repair and growth. The key is to meet your daily protein needs and stay consistent with strength training.
How much protein do I really need?
Most healthy adults need about 0.36 grams of protein per pound of body weight. That’s roughly 50–60 grams per day for the average person, but your needs may increase if you’re very active, older, or trying to build muscle. A mix of cheap protein foods can help you reach that target without spending much.
Conclusion
Eating healthy on a budget is absolutely possible—especially when you focus on affordable protein sources. From eggs and beans to canned fish and tofu, there are plenty of cheap protein foods that fuel your body without draining your wallet.
Protein helps support muscle, metabolism, and overall health. And the best part? You don’t need to rely on expensive cuts of meat or fancy supplements to get enough of it.
Try mixing and matching different budget-friendly options to keep your meals interesting and balanced. Whether you’re cooking for one or feeding a family, these proteins make nutritious eating more accessible and sustainable.
Start small, shop smart, and enjoy the benefits of high-quality protein—even on a tight budget.