If you’ve been grocery shopping lately, you’ve probably noticed that eggs—once the go-to cheap protein option—are suddenly priced like luxury items. So what’s a budget-conscious, protein-loving person to do? Luckily, there are plenty of affordable and nutritious alternatives that will help you hit your protein goals without emptying your wallet.
Lean Meat Options That Won’t Drain Your Bank Account
Protein from meat doesn’t have to be expensive. With a little strategy, you can still enjoy high-quality protein without overspending. Don’t overlook buying in bulk at Costco or other stores. Meat freezes very easily if you have the storage space to do so.
- Chicken Thighs – While chicken breasts are often touted as the leanest option, chicken thighs are more affordable, still packed with protein, and have a little extra fat to keep you satisfied. For Bone In Skin On Thighs it’s roughly $1.99 a pound. The more convenient a form of meat is though, the more expensive it is. For skinless boneless thighs the price can jump to $3.99 a pound which is more than chicken breast at $2.99 a pound. So be sure to shop around a bit.
- Costco Rotisserie Chicken – This is a GREAT option. Whole dang cooked chicken – 5$. Could easily feed a family for a meal or two, or an individual for a couple of days. You really can’t beat it.
- Ground Turkey – This is a great, budget-friendly choices for lean protein. Look for sales, and don’t shy away from the slightly higher-fat versions; they’re still nutritious and more cost-effective. You can get 1lb for $5.49 ($1.33 per serving), or 3lbs for $10 ($.83 per serving) at Fred Meyer.
- Pork Loin – Pork can be expensive, but pork loin is one of the more budget-friendly cuts and naturally lean. Buying in bulk makes it an easy, protein-packed meal prep option. At Fred Meyer, you can get about 4 lbs for under $12. With each 4 oz serving providing around 22 grams of protein, that’s roughly 16 servings—breaking down to just about $1.33 per serving. A solid deal for a high-quality protein source!
- Canned Tuna or Salmon – Shelf-stable and high in protein, canned fish is a great way to get your protein (and omega-3s) without a hefty price tag. Pair with whole-grain crackers or mix into a salad for a quick, nutritious meal. You can buy a pack of 8 for $18.99 at Costco – each can contains 42grams of protein, making it $2.30 per serving.
- Canned Chicken – Don’t skip this option! A single can of chicken can pack over 3.5 servings of 13g each – making a can 45.5 grams in total. At $16.49 for a six-pack at Costco, that breaks down to about $0.78 per serving (assuming my math checks out—but let’s be real, I wouldn’t bet on it). Either way, it’s an incredibly budget-friendly protein source!
Non-Meat Protein Sources That Are Easy on the Wallet
If you’re looking to mix things up or reduce your meat consumption, there are plenty of other protein sources that are both affordable and nutritious.
- Lentils and Beans – These plant-based powerhouses are incredibly cheap, packed with protein and fiber, and can be used in soups, salads, and stews. Dried beans are even more cost-effective than canned since you can buy in bulk and they store for a very long time.
- Cottage Cheese – This not so underrated anymore dairy product is high in protein, low in cost, and versatile enough to be eaten sweet or savory. Add some fruit and honey for a snack, or mix with pepper and veggies for a savory dish.
- Greek Yogurt – While some brands can get pricey, buying in bulk or opting for store-brand versions can make Greek yogurt an affordable and delicious protein source. Use it in smoothies, as a topping, or as a base for dips. I’ve had a few clients use plain greek yogurt in place of sour cream.
- Tofu – A fantastic plant-based option, tofu is budget-friendly and absorbs flavors well, making it perfect for a variety of dishes.
- Peanut Butter (and Other Nut Butters) – While not as high in protein per serving as meat, peanut butter is an affordable and tasty way to add some extra protein and healthy fats to your diet. But do please be conscious here as peanut butter is a fat source that contains some protein. It’s not a great source of protein by itself.
- Oats – You might not think of oats as a protein source, but they contain more protein than most grains and are incredibly cheap. Pair them with Greek yogurt, nuts, or protein powder for an extra boost.
- Edamame – these little powerhouse can pack around 18.4 grams of protein per cup. You can buy bagged edamame for $1.92 at Walmart.
Pro Tips for Saving Even More on Protein
- Buy in Bulk – Whether it’s meat, dairy, or dry goods, buying larger quantities often means a lower cost per serving. Just be sure to store everything properly to avoid waste. This is also where meal planning/prepping can come in handy so that you know exactly how much you need and can use before the item goes bad.
- Use Coupons and Look for Sales – Stock up when your favorite protein sources are on sale and freeze what you can. I use an app called FETCH that I get points for each receipts and can get gift-cards to essentially get cash back.
- Mix and Match – Combining different protein sources (like beans and rice or oats and peanut butter) can help you get all the essential amino acids while keeping costs low.
- Don’t Overlook Frozen Options – Frozen meats, fish, and even some plant-based proteins are often cheaper than fresh and have a longer shelf life. Also don’t overlook frozen veggie options to help you save some money too.
With a little planning, you can keep your protein intake high and your grocery bill low.
