Cheap High-Protein Foods: 12 Budget Picks for Building Muscle
High-protein eating has a reputation for being expensive. It doesn't have to be. Some of the best protein sources are also the cheapest foods in the supermarket.
Here are twelve budget picks, roughly how much protein they give you, and how to turn them into meals.
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See the plan →Written by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A).
The 12 budget protein foods
| Food | Protein (approx.) |
|---|---|
| Eggs | 6–7 g per egg |
| Canned tuna (drained) | around 25 g per can |
| Dried lentils | around 9 g per 100 g cooked |
| Canned chickpeas or beans | around 7–9 g per 100 g |
| Low-fat quark or skyr | around 10–12 g per 100 g |
| Cottage cheese | around 11–12 g per 100 g |
| Oats | around 13 g per 100 g dry |
| Milk | around 3.5 g per 100 ml |
| Chicken thighs | around 25 g per 100 g cooked |
| Frozen chicken breast | around 30 g per 100 g cooked |
| Tofu | around 12–15 g per 100 g |
| Peanut butter | around 4 g per tablespoon |
Values vary by brand, so check the label.
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Where the real savings are
- Buy dried and canned legumes. Lentils and beans are among the cheapest protein per gram you can buy, and they bring fibre too.
- Go for thighs and frozen chicken. Often much cheaper than fresh breast, and thighs stay juicier.
- Use dairy as your base. Quark, skyr and cottage cheese in big tubs are cheap and need no cooking.
- Eggs are the all-rounder. Breakfast, lunch, snack or dinner.
- Store brands are fine. Canned tuna, quark and oats are basically the same product with a different label.
3 cheap meals with 30 g+ protein
Tuna and bean salad: one can of tuna, half a can of white beans, red onion, tomatoes, olive oil and lemon. Roughly 35 g protein.
Lentil bolognese: half lean mince, half lentils, in tomato sauce over pasta. Roughly 35 g protein per portion and cheaper than all-meat bolognese.
Quark oats: 50 g oats cooked in milk, with 150 g quark stirred in and some fruit. Roughly 30 g protein for breakfast.
More in high-protein breakfasts on a budget.
More cheap meals built on these staples: 8 high-protein tuna recipes, high-protein rice bowls for meal prep and high-protein quark recipes.
Do you need protein powder?
No. Powder can be convenient, but every meal above works without it. See high-protein smoothies without powder.
How much protein do you need?
Most people who train do well with 1.6 to 2.2 g per kg of body weight per day. Get your exact number with the free protein calculator.
Want the recipes done for you? The High-Protein Cookbook uses everyday supermarket ingredients, with protein and calories for every recipe.
Free: 10 High-Protein Foods Worth Building Meals Around.
Protein values are approximate and vary by brand and portion. If you have a medical condition, kidney disease or food allergy, check with a doctor or dietitian before changing your diet.
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