How can I get 100 grams of protein a day cheaply? A Budget-Friendly Guide

October 4, 2025 •

5 min read

According to the Academy of Nutrition and Dietetics, a balanced diet rich in protein can aid in weight management and muscle building by increasing satiety and supporting tissue repair. This article explores practical and affordable ways to answer the question: How can I get 100 grams of protein a day cheaply? It debunks the myth that high-protein eating must be expensive.

Quick Summary

Achieve a daily 100g protein goal with cost-effective ingredients and strategic meal planning. This guide covers budget-friendly sources, smart shopping techniques, cooking tips, and simple recipes for delicious, protein-packed meals that won't break the bank.

Key Points

Embrace Budget-Friendly Staples: Rely on inexpensive yet protein-dense foods like eggs, lentils, and canned fish to form the core of your diet.
Prioritize Plant-Based Proteins: Legumes such as lentils and beans are incredibly cheap and versatile protein powerhouses when bought dried in bulk.
Shop Smart for Animal Products: Choose cheaper cuts of meat like chicken thighs or bulk packages of ground turkey, and utilize canned options like tuna and salmon.
Leverage Dairy for Low Cost: Greek yogurt and cottage cheese offer significant protein for a low price, and buying large containers is most economical.
Plan and Prep Meals in Advance: Batch cooking and meal preparation prevent relying on expensive, ready-made meals and ensure you hit your protein goals consistently.
Combine Protein Sources: Mix more costly animal proteins with cheaper plant-based options to stretch your budget without sacrificing total protein intake.

Achieving a daily protein intake of 100 grams is a common goal for athletes, bodybuilders, and anyone focused on muscle repair and satiety. However, purchasing high-quality protein sources can feel like a financial strain. The good news is that with smart shopping and a focus on economical staples, you can meet this nutritional target without overspending. By leveraging the power of plant-based proteins, budget-friendly animal products, and strategic meal preparation, a high-protein diet is entirely possible on a tight budget. The key is to look beyond expensive cuts of meat and specialty supplements and instead embrace simple, whole foods that offer the best nutritional value for your money.

Foundational Ingredients: The Cheapest Protein Sources

Building your meals around inexpensive yet protein-dense foods is the most effective way to reach your goal. These foundational ingredients are versatile, widely available, and form the basis of a budget-conscious high-protein diet.

Eggs: One of the most affordable and complete protein sources, a large egg contains about 6 grams of protein and is packed with essential vitamins. They can be prepared in countless ways, from scrambles and omelets to hard-boiled snacks.
Lentils and Dried Beans: Legumes like lentils, black beans, and chickpeas are powerhouse plant-based proteins. A cup of cooked lentils can provide up to 18 grams of protein. Buying them dried in bulk is significantly cheaper than canned, and they can be used in soups, stews, curries, and salads.
Chicken Thighs and Whole Chickens: While chicken breast can be pricey, chicken thighs are often a much more economical choice and provide a similar amount of protein. Buying a whole chicken and cooking it allows for multiple meals, and you can use the carcass for making broth.
Canned Fish: Canned tuna, salmon, and sardines are budget-friendly, shelf-stable protein options. A can of tuna can contain up to 40 grams of protein. Look for varieties canned in water to minimize fat.
Tofu and Tempeh: These soy products are excellent, affordable plant-based proteins. Tempeh, in particular, is a great source, providing around 19 grams per 100g. They absorb flavors well and can be used in stir-fries, scrambles, and curries.
Greek Yogurt and Cottage Cheese: For dairy lovers, Greek yogurt offers 15-20 grams of protein per cup, while cottage cheese can provide up to 28 grams. Both are versatile for breakfasts, snacks, and even in savory dishes.

Sample Budget-Friendly 100g Protein Meal Plan

Here is a potential meal plan to illustrate how to combine these foods throughout the day to meet your 100g target without a hefty price tag. Adjust portion sizes and ingredients based on your needs and grocery prices.

Morning Power-Up (Approx. 35g Protein)

Breakfast: Greek Yogurt Parfait (20g protein) with 1 cup plain Greek yogurt (17g) topped with a handful of budget nuts like peanuts (7g) and a sprinkle of chia seeds (8g).
Mid-Morning Snack: Two large hard-boiled eggs (12g protein).

Filling and Affordable Lunch (Approx. 30g Protein)

Lentil and Rice Bowl: A cup of cooked lentils (18g) mixed with a cup of brown rice (7g) and a handful of mixed vegetables. Cook the lentils from dried for maximum savings.
Easy Boost: Add a scoop of cottage cheese (5g) on the side or mixed in.

Afternoon Refuel (Approx. 15g Protein)

Peanut Butter Toast: Two tablespoons of peanut butter (8g protein) on a slice of whole wheat toast (4g), paired with a glass of milk (8g protein).

Satisfying Evening Meal (Approx. 20g Protein)

Tofu or Chicken Thigh Stir-fry: 100g of smoked tofu (21g protein) or a cooked chicken thigh (around 26g protein) sautéed with frozen mixed vegetables and soy sauce.

Smart Strategies for Maximum Value

Beyond choosing the right ingredients, how you shop and prepare your food can have a significant impact on your budget.

Buy in Bulk: Purchase staples like dried beans, lentils, rice, and oats in bulk to reduce your cost per serving. These items have a long shelf life and can be used in numerous recipes.
Meal Prep and Batch Cook: Set aside time to prepare meals in advance. Cooking a large batch of lentil soup or chicken stir-fry on a Sunday can provide affordable, high-protein lunches and dinners for several days, reducing the temptation for expensive takeout.
Use Frozen and Canned Options: Frozen chicken, fish, and vegetables are often cheaper than fresh alternatives and can be just as nutritious. Canned tuna, salmon, and sardines are also excellent, affordable, and quick protein sources.
Stretch Fresh Meat: Combine more expensive animal proteins with cheaper plant-based options. For example, make a meatloaf or chili using half ground beef and half cooked lentils to increase volume and protein content for less money.
Maximize Every Portion: Don't waste leftovers. Repurpose yesterday's chicken into a salad or use leftover lentils for a new soup. This ensures you get the most value out of every ingredient.

Comparing Cost-Effective Protein Sources

This table highlights the cost-effectiveness and versatility of various budget-friendly protein sources, helping you decide where to focus your grocery budget.


Protein Source	Typical Protein Content	Key Advantages	Cost-Saving Tips
Eggs	~6g per large egg	Complete protein, versatile, rich in vitamins	Buy in bulk, especially when on sale.
Dried Lentils	~18g per cup cooked	High fiber, versatile, very low cost	Always buy dried in bulk instead of canned.
Greek Yogurt	~15-20g per cup	Probiotics, creamy texture, versatile	Buy large tubs instead of single-serving cups.
Canned Tuna	~20-40g per can	High protein, quick, shelf-stable	Buy store brands and stock up during sales.
Tofu/Tempeh	~10-20g per 100g	Plant-based complete protein, versatile	Look for bulk packages or store brands.
Chicken Thighs	~26g per 100g cooked	Great flavor, less expensive than breast	Buy family packs and freeze portions.
Dried Beans	~15g per cup cooked	High fiber, great for stews and chili	Use an Instant Pot or slow cooker to cook large batches.

Conclusion: Building a Sustainable High-Protein Diet

Eating 100 grams of protein a day doesn't have to be a major expense. By focusing on simple, cost-effective whole foods and adopting smart shopping habits, you can fuel your body effectively on a budget. Combining sources like eggs, lentils, canned fish, and dairy products allows you to meet your daily targets without relying on pricey supplements or gourmet ingredients. The best approach involves planning ahead, buying in bulk when possible, and embracing versatile recipes that maximize every dollar you spend. By using these strategies, a high-protein diet is not only affordable but also sustainable for the long term.

For more great tips on stretching your food budget, visit the resources available from MyPlate.gov.

Frequently Asked Questions

The cheapest way to get 100g of protein is by focusing on staples like dried beans and lentils, eggs, and bulk-purchased poultry like chicken thighs. These items offer a high protein-to-cost ratio, especially when compared to protein powders and supplements.

Yes, a vegetarian can easily achieve 100g of protein cheaply using a combination of dried legumes (lentils, beans, chickpeas), tofu, tempeh, nuts, seeds, and affordable dairy products like Greek yogurt and cottage cheese.

No, whey protein powder is not necessary, as 100g of protein can be achieved entirely through whole foods. Supplements are often more expensive per gram of protein than sources like eggs, lentils, and canned tuna. Stick to whole foods to maximize your budget.

Add extra protein cheaply by stirring cottage cheese into sauces, mixing canned beans or lentils into meat dishes, adding nuts and seeds to salads, or using non-fat dry milk powder in soups and casseroles.

Affordable high-protein snacks include hard-boiled eggs, a small handful of peanuts or pumpkin seeds, a serving of Greek yogurt, or hummus with carrot sticks. These snacks are simple, easy to prepare, and budget-friendly.

To find the best deals, buy meat and fish in bulk or when they are on sale. Opt for cheaper cuts like chicken thighs over breast, and don't overlook canned varieties like tuna and sardines, which are shelf-stable and economical.

Buying dried beans is always more cost-effective than buying them canned. While they require more preparation time (soaking and cooking), the cost per serving is significantly lower.