How to eat 100g of protein a day cheaply?

November 24, 2025 •

4 min read

Research shows that adequate protein intake is crucial for muscle repair, satiety, and metabolism, but it doesn't have to be expensive. By focusing on cost-effective staples and smart preparation techniques, anyone can learn how to eat 100g of protein a day cheaply and efficiently, without sacrificing flavor or nutrition.

Quick Summary

This guide outlines how to build a high-protein diet using affordable ingredients like eggs, beans, and canned goods. It covers smart shopping strategies, effective meal prepping, and simple recipe ideas to maximize your protein intake without overspending.

Key Points

Embrace Legumes: Use dried beans, lentils, and chickpeas as your primary, low-cost protein base for meals like soups, curries, and chilis.
Eggs are Your Friend: Utilize eggs as an extremely versatile and inexpensive protein source for breakfast, snacks, and to supplement other meals.
Strategize Dairy: Purchase large tubs of Greek yogurt and cottage cheese for a cost-effective protein boost in smoothies, breakfasts, and snacks.
Opt for Canned Fish and Cheaper Meat Cuts: Canned tuna and sardines offer omega-3s and protein at a low price, while chicken thighs are a budget-friendly meat option.
Meal Prep is Essential: Cook ingredients in bulk, plan meals around sales, and creatively use leftovers to ensure you consistently hit your protein goals without extra spending.
Bulk Buying Maximizes Savings: Buying large quantities of non-perishables and freezing items you won't use immediately is a cornerstone of budget-friendly eating.

Your Blueprint for Budget-Friendly Protein

Achieving a 100g protein target on a tight budget requires strategic planning, from your grocery list to your cooking methods. The key is to prioritize nutrient-dense, affordable staples and to make the most of every ingredient. You will rely heavily on bulk-bought items and versatile foods that can be repurposed into multiple meals throughout the week.

The Cheapest Protein Sources

Building your meals around these inexpensive foundations is the most effective strategy for reaching your daily protein goal.

Legumes and Beans: Dried or canned beans and lentils are incredibly cheap and versatile. Dried options like split peas, pinto beans, and chickpeas are the most cost-effective when bought in bulk. A single cup of cooked lentils provides about 18g of protein and is packed with fiber. Use them in soups, chilis, curries, and salads.
Eggs: Often considered one of the most affordable and complete protein sources, a single large egg contains around 6g of protein. Buying them by the dozen significantly lowers the per-unit price. Eggs are perfect for breakfast scrambles, lunch salads, or as a quick snack.
Dairy: Greek yogurt and cottage cheese are excellent and affordable dairy options. Look for large tubs, which are typically cheaper per serving. A single cup of plain Greek yogurt can contain 15-20g of protein, while a half-cup of cottage cheese offers about 14g. Add them to smoothies, mix with fruit, or use them as a creamy base for sauces.
Canned Fish: Canned tuna and sardines are powerhouse sources of protein and healthy fats, and are significantly cheaper than fresh fillets. One can of tuna can provide over 20g of protein. Use them for sandwiches, salads, or mixed with pasta.
Less Expensive Cuts of Meat: If you eat meat, opt for cheaper cuts like chicken thighs and drumsticks instead of breasts. These are often more flavorful and tender. Ground turkey can also be a more affordable alternative to lean ground beef. Buying a whole chicken and breaking it down yourself is another great way to save money and use the carcass for stock.

Smart Shopping and Meal Prep Strategies

To maximize savings, combine your ingredient choices with clever shopping and meal preparation tactics.

Buy in Bulk and Freeze: Purchase large quantities of items like dried beans, rice, and bulk meat when they are on sale. Portion out the meat into freezer-safe bags to be used for future meals. Dried beans and grains last for months in the pantry.
Plan Around Sales: Check weekly flyers from your local supermarkets. Plan your meals based on which budget-friendly protein sources—be it eggs, canned tuna, or chicken thighs—are heavily discounted.
Batch Cooking is King: Dedicate a few hours each week to preparing your core ingredients. Cook large batches of lentils, beans, and grains. Prepare and chop vegetables. This saves time and ensures you always have a protein-packed base ready for any meal, preventing the impulse to order expensive takeout.
Use Leftovers Creatively: Yesterday's lentil soup can become a savory lentil shepherd's pie. Leftover chicken can be shredded and added to a wrap or salad. This practice eliminates food waste and extends the life of your cooking efforts.

Sample High-Protein, Budget-Friendly Day

Here is an example of how to structure your meals to hit the 100g protein mark cheaply.

Breakfast (approx. 24g protein): Scrambled eggs made with 4 whole eggs (24g). Serve with a slice of whole-grain toast.
Lunch (approx. 30g protein): A large bowl of lentil and vegetable soup. A cup of lentils alone provides around 18g, while adding a Greek yogurt side for dipping crackers adds another 12g.
Snack (approx. 15g protein): Half a cup of cottage cheese mixed with a handful of sunflower seeds for extra protein and crunch.
Dinner (approx. 35g protein): Black bean tacos made with budget-friendly canned black beans, served in tortillas with some shredded cheese and salsa. A quick and easy, high-protein meal.

Cheap Protein Sources Comparison Table


Item	Estimated Protein per Serving	Typical Serving Size	Cost-Effectiveness (Low-High)
Dried Lentils	18g	1 cup (cooked)	High
Large Eggs	6g	1 egg	High
Canned Black Beans	14g	1 cup	High
Cottage Cheese	14g	1/2 cup	Medium-High
Chicken Thighs	~25g	3-ounce serving	Medium
Canned Tuna	~20g	3-ounce serving	Medium-High
Plain Greek Yogurt	15-20g	1 cup	Medium
Peanut Butter	7g	2 tablespoons	Medium

Conclusion

Eating 100g of protein a day doesn't require a high income or expensive supplements. By focusing on affordable, nutrient-dense whole foods like legumes, eggs, and dairy, and employing smart strategies like buying in bulk and meal prepping, you can meet your goals efficiently and on a budget. These simple adjustments to your shopping and cooking habits prove that high-protein eating can be accessible and delicious for everyone. To explore more budget-friendly food examples, you can refer to authoritative sources such as MyPlate.gov for inspiration.

The Final Word

Building a protein-rich diet on a budget is completely achievable. The key is prioritizing versatile, affordable staples, maximizing their use through smart preparation, and consciously building each meal around a strong protein source. With a little planning, you can nourish your body without draining your wallet.

Frequently Asked Questions

The cheapest protein sources include dried beans, lentils, eggs, cottage cheese, canned tuna, and economical cuts of chicken like thighs and drumsticks. Buying them in bulk is the most budget-friendly option.

Meal prep by cooking large batches of versatile staples like rice, lentils, and ground meat. Hard-boil eggs for quick snacks and chop vegetables in advance. Store prepared food in containers for easy, ready-to-eat meals throughout the week.

While convenient, protein powders are generally more expensive per gram of protein than whole food sources. A budget-focused approach prioritizes beans, eggs, and other affordable foods over supplements.

A large egg has about 6g, a cup of cooked lentils provides around 18g, and a half-cup of cottage cheese contains about 14g. A can of tuna can offer over 20g of protein.

For plant-based eaters, affordable proteins include lentils, chickpeas, black beans, peanut butter, tofu, and oats. These can be purchased dried or in bulk for maximum savings.

Enhance flavor with cheap aromatics like onions and garlic, and spices like chili powder, cumin, and dried herbs. Sauces made from peanut butter, soy sauce, or Greek yogurt can also add richness and taste without significant cost.

A sample day could include: scrambled eggs for breakfast, a large lentil soup for lunch, cottage cheese for a snack, and black bean tacos for dinner. This provides over 100g of protein using simple, affordable ingredients.