Protein is the powerhouse macronutrient that fuels your workouts, supports muscle recovery, and keeps you satiated throughout the day—all without blowing your budget. For fitness enthusiasts, health-conscious individuals, or anyone navigating food costs, there’s no need to settle for expensive protein powders or specialty cuts of meat. There are plenty of cheap and healthy protein options out there, and this guide will walk you through the best options to fuel your goals while staying wallet-friendly.
Why Protein Matters
Protein isn’t just for building muscle. It plays an integral role in everything from repairing tissues to supporting immune function. Whether you’re hitting the gym, maintaining a balanced diet, or simply looking for nutritious meal options, having a consistent intake of protein-rich foods is key. The good news? You don’t need to splurge on premium sources to meet your protein needs.
Kelly Kennedy, RDN, former Manager of Nutrition at Everyday Health, identifies a cheap protein source as one costing 10 cents or less per gram (g) of protein. Based on these criteria—and the USDA Thrifty Food Plan budget—this comprehensive list features some of the cheapest protein sources after the gym to stock up on today.
The Benefits of Cheap Protein Sources
- Affordable and accessible for every budget size.
- High nutritional value, delivering essential amino acids without added expenses.
- Versatility—these options can be integrated into endless dishes, from breakfast through dinner.
- Ideal for meal prep and long-term storage. Many cheap protein-rich foods are shelf-stable or have extended expiration dates.
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Top Cheap and Healthy Protein Options
Eggs
- Protein per serving: 6g per large egg
- Cost: $2–$4 per dozen (approx. $0.17–$0.34 per serving)
Eggs are a nutritional powerhouse packed with protein, vitamin D, and choline. They’re quick to cook and versatile—boil, scramble, poach, or bake with them. Start your mornings with an egg scramble or prep hard-boiled eggs for portable snacks throughout the week.
Canned Tuna
- Protein per serving: 20g per 3-ounce can
- Cost: Around $1 per can
Canned tuna delivers high protein at an unbeatable cost. With omega-3 fatty acids and minimal calories, tuna makes an excellent topping for salads, sandwiches, or pasta dishes. Opt for canned light tuna to reduce mercury exposure.
Lentils
- Protein per serving: 9g per ½ cup cooked
- Cost: $1.50/lb (around $0.15 per serving)
Lentils are a plant-based nutrition superstar, rich in protein, fiber, and iron. They’re incredibly affordable and easy to include in soups, stews, and grain bowls. No need to soak overnight—lentils are quick to prepare and pack a nutritional punch.
Natural Peanut Butter
- Protein per serving: 7g per 2 tablespoons
- Cost: $2.50–$3.50 per 16oz jar (~$0.10–$0.20 per serving)
Peanut butter offers the ideal mix of low cost, great taste, and high protein content. Spread it on toast, blend it into smoothies, or pair it with fresh fruit for a convenient post-workout snack. Stick to natural options without added sugars or oils.
Black Beans
- Protein per serving: 8g per ½ cup cooked
- Cost: $1 per 15oz can (~$0.13 per serving)
Affordable, versatile, and nutrient-dense, black beans are a pantry staple for good reason. Use them in burritos, soups, or salads—or turn them into veggie burgers for a budget-friendly meal with long-lasting satiety.
Oats
- Protein per serving: 5g per ½ cup dry
- Cost: $1.30 per pound (~$0.13 per serving)
Protein for breakfast? Yes, please! Oats are a low-cost, heart-healthy grain that work well in meals from oatmeal to DIY protein bars. Amp up your oats by adding peanut butter, nuts, or Greek yogurt for an extra protein boost.
Cottage Cheese
- Protein per serving: 23g per cup
- Cost: $3 per 16oz tub (~$0.19 per serving)
Cottage cheese offers loads of protein, calcium, and a creamy texture perfect for snacks or meal prep. Pair it with fresh fruit, spread it on toast, or use it as a topping for baked potatoes.
Canned Sardines
- Protein per serving: 23g per can (3.75oz)
- Cost: Around $2 per can
Sardines are packed with protein, omega-3s, vitamin D, and calcium (thanks to the edible bones). Add them to salads or toast for a quick, high-protein meal, or enjoy them straight from the can with a squeeze of lemon.
Ground Turkey
- Protein per serving: 23g per 3-ounce serving
- Cost: $3–$7 per pound (~$0.19–$0.40 per serving)
A lean protein option perfect for meal prep, ground turkey is as versatile as it is budget-friendly. Use it for chili, stir-fries, vegetable-packed meatballs, or stuffed peppers.
Plain Greek Yogurt
- Protein per serving: 10g per 5oz serving
- Cost: $5 per 24-ounce container (~$0.20 per serving)
Greek yogurt delivers a protein-rich punch with bonus probiotics for gut health. Enjoy it with granola, use it as a base for smoothies, or flavor it with honey and fruit for breakfast.
Pro Tips for Maximizing Your Protein Intake on a Budget
- Buy in Bulk: Stock up on non-perishable items like oats, beans, and canned tuna when they’re on sale.
- Frozen Options Are Your Friend: Think frozen edamame, fish, or chicken cuts for long-term value while maintaining maximum freshness.
- Batch Cooking: Prep beans, lentils, and proteins for an entire week’s worth of meals. It saves you time and helps you avoid last-minute costly takeout.
- Mix Protein Sources: Combine plant-based and animal proteins to create balanced, affordable meals. Example? Eggs with black beans on sweet potato toast.
Kickstart Your High-Protein Journey Today
You don’t need to overspend to meet your nutritional goals. These cheap and healthy protein options prove that eating well can be just as kind to your wallet as it is to your body. Whether you’re looking for the cheapest source of protein, post-workout recovery options, or everyday meal staples, this list has something for you.
Boost your health and fitness today—get creative, plan smart, and enjoy fueling your body without compromise!
