How to eat 150g of protein a day on a budget?

November 28, 2025 •

4 min read

According to research from the National Institute of Nutrition, many people believe that building muscle requires expensive food and supplements. However, this is a misconception. This guide will show you how to eat 150g of protein a day on a budget by making smart, cost-effective choices and using strategic meal preparation.

Quick Summary

This article outlines a strategic approach to consuming 150g of protein daily without overspending. It details inexpensive protein options, effective meal prep techniques, and a budget-friendly sample meal plan.

Key Points

Source Affordable Proteins: Prioritize budget-friendly staples like eggs, lentils, canned tuna, and chicken thighs to maximize protein per dollar.
Embrace Smart Shopping: Save money by buying in bulk, choosing cheaper cuts, and stocking up on items like dried beans and legumes.
Utilize Meal Prep: Prepare meals and snacks in advance to control costs, avoid impulse buys, and ensure consistent protein intake throughout the week.
Diversify Your Diet: Combine both animal and plant-based protein sources, such as beans with rice, to ensure you get a complete amino acid profile.
Create a Meal Plan: Divide your total protein goal (150g) across your daily meals and snacks to make the target feel more manageable.
Don't Fear the Freezer: Frozen fruits, vegetables, and meats are often cheaper and just as nutritious as their fresh counterparts.

Smart Shopping Strategies for Budget Protein

Feeding your fitness goals doesn't require a high-end grocery budget. With smart shopping tactics, you can stock up on protein-rich foods that are both affordable and effective. The key is to prioritize whole foods and learn where to find the best deals.

Buy in Bulk and Freeze

Warehouse stores like Costco or Sam's Club often sell items like chicken, ground meat, and frozen fish in bulk at a significantly lower per-unit cost. When you find a good deal, stock up and freeze portions to use throughout the month. This strategy drastically reduces your overall food expenditure.

Choose Cheaper Cuts and Types of Meat

Opt for less expensive cuts of meat that are still packed with protein. Instead of costly chicken breast, consider buying chicken thighs or drumsticks, which are often cheaper and can be frozen. Ground turkey or pork are also typically more budget-friendly than ground beef. For red meat, less expensive cuts are available if you look for sales.

Embrace Plant-Based Proteins

Plant-based proteins are some of the most affordable options available. Legumes like dried lentils, black beans, and chickpeas are incredibly cheap and versatile. Cooking them from dried form is even more cost-effective than buying them canned. Tofu and tempeh are also very budget-friendly and can absorb the flavor of any marinade.

Top budget-friendly shopping tips:

Shop store brands: Generic versions of Greek yogurt, cottage cheese, and canned goods are often just as good and much cheaper.
Look for markdowns: Check the meat and dairy sections for items nearing their sell-by date, which are often marked down and can be used or frozen immediately.
Don't forget eggs: Eggs are a nutritional powerhouse and one of the most affordable high-quality protein sources, often available for less than $3 a dozen.

Sample Budget-Friendly Meal Plan (150g Protein)

Here is a one-day meal plan demonstrating how you can easily reach your 150g protein target using affordable ingredients.

Breakfast (approx. 40g protein):

High-Protein Oatmeal: 1 cup rolled oats cooked with water and 1 scoop of budget-friendly whey or plant-based protein powder, topped with 2 tbsp of peanut butter and a sprinkle of seeds.
Protein: Oats (5g), Protein Powder (25g), Peanut Butter (8g), Seeds (2g).

Lunch (approx. 45g protein):

Spicy Bean and Rice Bowl: 1 cup cooked brown rice topped with 1 cup black beans (canned), and 1/2 cup cottage cheese. Add salsa, frozen corn, and spices for flavor.
Protein: Brown Rice (5g), Black Beans (15g), Cottage Cheese (25g).

Snack (approx. 25g protein):

Greek Yogurt Mix: 1 cup plain Greek yogurt mixed with 1/4 cup roasted chickpeas.
Protein: Greek Yogurt (20g), Chickpeas (5g).

Dinner (approx. 40g protein):

Lentil and Chicken Thigh Curry: Sautéed chicken thighs (approx. 150g) in a spice mix with a bowl of lentil curry made from dried lentils.
Protein: Chicken Thighs (30g), Lentils (10g).

Comparison of Protein Sources by Cost-Effectiveness


Protein Source	Typical Serving	Approx. Protein (g)	Key Cost-Saving Notes
Eggs	2 large eggs	12	Buy in bulk at local markets or warehouse stores.
Dried Lentils	1 cup, cooked	18	Extremely cheap; buy in large bags from bulk bins.
Canned Tuna	1 can (100g)	20-25	Long shelf life, often on sale. Look for varieties packed in water.
Greek Yogurt	1 cup (220g)	20-25	Generic or store brands offer the best value.
Cottage Cheese	1/2 cup	14	Great value; buy large tubs of store brand versions.
Chicken Thighs	100g, cooked	26	Cheaper per pound than chicken breast; look for sales.
Whey Protein	1 scoop	20-25	High upfront cost, but low cost per serving. Best value from large containers.

Meal Prep to Save Time and Money

Meal prepping is a game-changer for hitting your macros on a budget. By dedicating a few hours each week, you can prepare meals and snacks that save you money, time, and prevent expensive, unplanned purchases. For example, you can batch cook a large pot of lentil soup or chili at the beginning of the week. Prepare and portion your chicken thighs and brown rice for several lunches and dinners. Hard-boil a dozen eggs for quick, protein-rich snacks. This preparation reduces reliance on less nutritious convenience options and gives you total control over your food.

Batch Cooking for the Win

Cook large quantities of staples like brown rice, lentils, or beans.
Roast a sheet pan of cheaper protein sources like chicken thighs or ground turkey.
Use meal prep containers to portion out your meals for the week, making it easy to grab and go.

Smart Snacking

Portion out nuts and seeds into small baggies.
Create protein energy balls using oats, peanut butter, and protein powder.
Keep hard-boiled eggs and cottage cheese on hand.

Conclusion

Achieving a 150g protein intake on a budget is highly achievable with planning and smart choices. By focusing on affordable protein sources like eggs, legumes, and specific cuts of meat, and by utilizing smart shopping tactics like buying in bulk and meal prepping, you can meet your nutritional needs without breaking the bank. The goal is to be strategic and consistent. Incorporating a variety of budget-friendly foods will ensure you get a broad range of nutrients while fueling your body efficiently. For more nutritional guidance and food data, you can consult resources like the USDA's FoodData Central.(https://www.ars.usda.gov/nutrientdata.html)

Frequently Asked Questions

The absolute cheapest protein sources often include dried lentils, dried beans, eggs, and specific cuts of chicken like thighs. Plant-based proteins are highly cost-effective, especially when bought in bulk.

Yes, it is entirely possible to get 150g of protein from whole foods alone. While supplements can be convenient, strategic planning with whole foods like eggs, beans, and affordable meats is sufficient to meet your daily protein target.

Yes, plant-based protein can be effective for muscle building. By combining different plant protein sources, such as rice and beans or soy-based products, you can get all the essential amino acids needed for muscle growth and recovery.

To meal prep affordably, focus on batch cooking large quantities of staples like lentils, rice, or chicken thighs. Portion these out into containers for the week. Prepare snacks like hard-boiled eggs or roasted chickpeas to have readily available.

Affordable high-protein snacks include Greek yogurt, cottage cheese, peanut butter on whole-grain toast, hard-boiled eggs, and roasted chickpeas. Buying nuts and seeds in bulk is also a cost-effective option.

For optimal muscle synthesis and satiety, aim to spread your protein intake evenly across your meals. For a 3-meal and 2-snack plan, this could mean aiming for 35-40g per meal and 15-20g per snack.

Yes, frozen vegetables are often cheaper than fresh, have a longer shelf life, and retain most of their nutritional value. They are an excellent budget-friendly option for adding vitamins and fiber to your meals.