How to get 150 grams of protein a day cheaply?

November 15, 2025 •

4 min read

According to a study on cost-effective nutrition, lentils provide up to 115 grams of protein per dollar, making them one of the most budget-friendly options available. Meeting a goal of 150 grams of protein a day cheaply requires prioritizing these and other affordable sources, combined with strategic meal planning and smart shopping.

Quick Summary

This guide outlines how to achieve a 150-gram protein target on a budget using accessible foods like eggs, legumes, and certain meat cuts. It covers meal planning, shopping tactics, and food preparation strategies to maximize protein intake cost-effectively.

Key Points

Prioritize High-Value Foods: Focus on inexpensive protein sources like dried lentils, eggs, cottage cheese, and chicken thighs for maximum protein per dollar.
Embrace Meal Prep: Cook protein staples like beans and chicken in large batches at the beginning of the week to save time and reduce costs.
Buy in Bulk: Purchase non-perishable items such as dried legumes and oats in bulk to significantly lower the price per serving.
Mix Protein Sources: Combine animal proteins with cheaper plant-based options like lentils and beans to get a complete amino acid profile without spending extra.
Utilize Frozen and Canned Goods: Stock up on canned tuna, beans, and frozen vegetables, which are often more affordable and longer-lasting than their fresh counterparts.
Incorporate Dairy: Add affordable dairy products like milk and Greek yogurt to your daily diet for an easy and effective protein boost.

The Foundation of a Budget High-Protein Diet

Achieving a high-protein diet without overspending starts with understanding which foods offer the most protein for your money. Animal products often provide complete proteins, but certain plant-based foods can be just as effective when paired correctly. The key is to build your meals around the most affordable staples available and supplement with cost-effective options.

Budget-Friendly Animal Protein Sources

While some animal proteins can be expensive, many are highly cost-effective, particularly when purchased in bulk or as less popular cuts.

Eggs: Often considered the most economical source of high-quality protein. With approximately 6 grams of protein per large egg, they are incredibly versatile and can be used in breakfast, lunch, or dinner. Hard-boiling a dozen eggs at the beginning of the week creates a ready-to-eat protein source for snacks or salads.
Chicken Thighs and Drumsticks: These cuts are typically less expensive than chicken breasts but still offer excellent protein content. They are ideal for meal prepping large batches of curry, stew, or roasted chicken.
Canned Tuna and Sardines: Shelf-stable and packed with protein and healthy omega-3 fatty acids. Canned tuna can be mixed with mayonnaise or yogurt for a quick sandwich filling, while sardines are great on crackers.
Ground Turkey or Beef: Less expensive ground turkey or leaner ground beef (85% lean) can be used to make chili, pasta sauce, or burgers. These are often sold in bulk, offering further savings. Stretching ground meat with legumes is another money-saving tactic.
Cottage Cheese and Greek Yogurt: These dairy products are high in protein and can be bought in larger tubs to reduce cost per serving. They can be eaten on their own, used in smoothies, or as a base for sauces.

Cost-Effective Plant-Based Protein

Plant-based proteins are often the cheapest way to hit your daily protein goal and are rich in fiber. Combining them with other foods ensures you get a complete amino acid profile.

Lentils and Beans: Dried lentils, chickpeas, and black beans are incredibly cheap and versatile. A half-cup of cooked lentils provides around 9 grams of protein. They can be made into soups, stews, curries, or added to salads and wraps.
Tofu: An affordable and versatile soy product that readily absorbs flavor. Tofu scrambles or stir-fries are easy ways to add significant protein to a meal.
Oats: Not just a breakfast food, oats contain a decent amount of protein and can be used to add bulk to meals. A cup of cooked oats provides around 5 grams of protein.
Peanut Butter: Affordable and energy-dense, peanut butter is a great snack addition on whole-grain bread or with fruit. A single ounce can provide 7-8 grams of protein.

Comparison of Cheap Protein Sources


Food Item	Protein Per Serving	Cost-Effectiveness	Versatility	Notes
Dried Lentils	9g per 1/2 cup cooked	Very High	Soups, stews, curries, salads	Excellent source of fiber.
Large Eggs	6g per egg	High	Breakfast, baking, snacks	One of the most affordable complete proteins.
Canned Tuna	20-25g per can	High	Sandwiches, salads	Quick, convenient, and good for omega-3s.
Chicken Thighs	26g per 100g	High	Roasts, curries, shredding	Cheaper than breast meat, great for batch cooking.
Tofu	10g per 100g	High	Scrambles, stir-fries, marinades	Absorbs flavor well; versatile vegan option.
Greek Yogurt	15-20g per cup	Medium	Smoothies, toppings, dips	Buy in bulk for better value.
Peanut Butter	7-8g per ounce	Medium	Spreads, sauces, snacks	High in calories, best used in moderation.

Sample Budget Meal Plan for 150g Protein

To illustrate how these items can be combined, here is a sample day meeting the target without high costs:

Breakfast (approx. 40g Protein): A bowl of oatmeal cooked with milk, topped with a large scoop of peanut butter and a handful of chopped peanuts. Serve with 2-3 hard-boiled eggs on the side.
Lunch (approx. 45g Protein): A large lentil and rice bowl. Combine cooked lentils and brown rice with frozen vegetables and a chopped chicken thigh leftover from dinner.
Dinner (approx. 45g Protein): A chili made with canned kidney beans, lean ground turkey, and a can of diced tomatoes. Serve with a dollop of Greek yogurt.
Snacks (approx. 20g Protein): A cup of cottage cheese with some fruit or a handful of roasted chickpeas.

Budgeting and Meal Prep Strategies

Buy in Bulk: For non-perishable items like dried beans, lentils, and oats, buying in larger quantities drastically reduces cost. Warehouse stores or bulk food sections are your friend.
Batch Cooking: Cook large quantities of protein staples like boiled eggs, lentils, or chicken and portion them out for meals throughout the week. This saves time and prevents food waste.
Utilize Canned and Frozen Foods: Canned beans, tomatoes, and tuna, as well as frozen vegetables, are often cheaper and just as nutritious as fresh versions. They also last longer.
Shop Sales and Markdown Racks: Keep an eye out for discounts on meat that is nearing its expiry date. It can be cooked or frozen the same day, saving you a significant amount.
Drink Your Protein: Milk is a highly cost-effective protein source. A few glasses throughout the day can add a significant protein boost without much expense. For those who can afford it, unflavored whey protein concentrate is often cheaper than flavored versions.

Conclusion

Achieving a target of 150 grams of protein daily does not require expensive steaks or premium supplements. By focusing on budget-friendly staples like eggs, legumes, and certain meat and dairy products, and utilizing smart shopping and cooking habits, you can build a high-protein diet that is both effective and affordable. A well-planned approach, centered around cost-effective foods and intelligent preparation, is the key to consistent, low-cost protein intake. Embracing variety with both animal and plant-based sources ensures you get a complete spectrum of nutrients while maintaining your budget.

An excellent resource for comparative nutrition values can be found on the Efficiency Is Everything website, which provides a detailed analysis of protein per dollar [https://efficiencyiseverything.com/protein-powder-per-dollar-list-guide/].

Frequently Asked Questions

The cheapest protein sources include eggs, dried lentils, dried beans (such as pinto or black beans), and powdered milk. These provide a high amount of protein for a very low cost when purchased in bulk.

Yes, it is possible by consistently consuming a variety of legumes (lentils, chickpeas, beans), soy products (tofu, tempeh), and grains like quinoa. Combining these sources throughout the day ensures you get all essential amino acids affordably.

Experiment with different spices and cooking methods. For example, roasted chickpeas, spiced lentil soups, or a stir-fry with tofu can add variety and flavor without increasing costs. Meal prep different types of protein at once to avoid monotony.

Cheap and easy protein snacks include hard-boiled eggs, roasted chickpeas, Greek yogurt with berries, cottage cheese, and a scoop of peanut butter with an apple or on crackers.

While convenient, protein powder is generally less cost-effective per gram of protein than whole food sources. However, unflavored whey concentrate can be a relatively cheap option if your budget allows for it to supplement meals.

To make more expensive meat last longer, mix it with cheaper plant-based proteins. For example, add ground beef to a chili that is primarily made of beans, or use a smaller amount of chicken in a curry with plenty of lentils.

Often, yes. Frozen meat and fish are typically priced lower than their fresh-counter parts and can be purchased in bulk. They are equally nutritious and can be bought when on sale to save money.