Nutrition Diet: What is the cheapest way to get a lot of protein?

October 30, 2025 •

4 min read

According to the National Center for Biotechnology Information, the average sedentary adult requires about 0.8 grams of protein per kilogram of body weight daily. Fortunately, you don't need expensive supplements or high-end meats to achieve this, as we explore what is the cheapest way to get a lot of protein?

Quick Summary

This guide covers the most cost-effective protein sources, including budget-friendly plant-based options like lentils and soy, along with affordable animal products such as eggs and specific meat cuts. It also provides practical advice on smart shopping and meal prepping to help you increase your protein intake efficiently while adhering to a tight budget.

Key Points

Prioritize Legumes: Dried beans and lentils are among the most budget-friendly and protein-rich foods, especially when bought in bulk.
Embrace Eggs: Eggs are an affordable, complete protein source that is incredibly versatile for any meal of the day.
Choose Cheaper Cuts and Canned Options: Opt for economical cuts of meat like chicken thighs or shelf-stable canned fish to get protein for less.
Utilize Dairy Products: Cottage cheese and Greek yogurt are high-protein, low-cost dairy sources that can be added to many recipes.
Meal Prep for Savings: Cooking large batches of ingredients like lentils or chicken can reduce costs and ensure you have protein-rich meals ready for the week.
Combine Protein Sources: Mixing different proteins, like beans with rice or ground turkey, can maximize your protein intake for a lower cost.
Go to Asian Markets for Tofu: For some of the lowest prices on soy-based proteins like tofu and edamame, check local Asian grocery stores.

Focusing on Plant-Based Protein Powerhouses

For the ultimate in budget-friendly protein, the path often leads to the produce and pantry aisles. Plant-based proteins consistently offer the lowest cost per gram of protein, especially when purchased dry and in bulk. This section highlights the most cost-effective choices that are also incredibly versatile.

Legumes, Lentils, and Beans

Legumes are the undisputed champions of budget protein. They are packed with fiber, vitamins, and minerals, and are extremely affordable. Dried varieties are significantly cheaper than canned, and a little preparation goes a long way. Lentils, for example, cook quickly without pre-soaking and are perfect for soups, stews, and curries. Beans, including black, pinto, and kidney beans, are another staple for chili, salads, and rice bowls.

Dried Lentils: Can cost as little as $0.15 per serving and are very high in protein.
Dried Beans: Cooked from scratch, beans are extremely inexpensive and can be frozen for later use.
Chickpeas: Versatile enough for hummus, curries, or roasted snacks.

Soy Products: Tofu and Edamame

Soy-based products offer a fantastic amount of protein at a low price point. Tofu, a complete protein containing all nine essential amino acids, is a staple in many cuisines and absorbs flavors wonderfully. Asian markets often sell tofu for significantly less than standard grocery stores. Edamame, or young soybeans, can be bought frozen and steamed for a quick, protein-rich snack or salad addition.

Grains and Nuts

While not as protein-dense as legumes, certain grains and nuts can boost your intake for minimal cost. Quinoa is a complete protein source and works as a base for many meals. Oats offer a modest but valuable amount of protein, especially when combined with other affordable sources like peanut butter or milk. Natural peanut butter provides a good dose of protein and healthy fats for an extremely low cost per serving.

Incorporating Budget-Friendly Animal Proteins

For those who prefer animal-based sources, there are still many ways to get a lot of protein without overspending. Smart shopping and focusing on less-expensive options are key.

Eggs: The Versatile Staple

Eggs are a nutritionally dense and cost-effective source of high-quality protein. While prices can fluctuate due to market conditions, eggs remain one of the most reliable and cheapest forms of protein available. They can be cooked in countless ways, making them a cornerstone of any budget-conscious, high-protein diet. Hard-boil a dozen at the start of the week for easy grab-and-go snacks or salad toppings.

Canned Fish

Canned fish like tuna, salmon, and sardines are convenient, shelf-stable, and provide an excellent source of protein and omega-3 fatty acids. Tuna can be mixed with Greek yogurt instead of mayonnaise for a lighter, protein-packed salad. Sardines, while a strong-flavored option, offer a dense nutritional profile for a very low price.

Dairy Products

Dairy products are another affordable protein source for those without sensitivities. Greek yogurt and cottage cheese are particularly high in protein and can be used in both sweet and savory dishes. Plain Greek yogurt can replace sour cream, and cottage cheese can be blended into sauces for a creamy, protein-rich boost.

Economical Meat Cuts

When buying meat, strategic choices can make a significant difference. Less expensive cuts of poultry and fish can be great protein sources. Chicken thighs, for example, are typically cheaper than chicken breasts. Ground turkey is a lean and versatile option that can replace ground beef in many recipes to save money. For maximum savings, buy meat in bulk when on sale and freeze it in smaller portions.

How to Build Budget-Friendly High-Protein Meals

Planning is crucial for getting the most protein for your money. By combining different inexpensive components, you can create satisfying and nutritious meals without breaking the bank.

Strategies for Meal Prep and Shopping

Batch Cooking: Prepare large quantities of budget proteins like lentils, beans, or chicken thighs and use them throughout the week in different recipes.
Flavor Boosters: Use inexpensive herbs, spices, and sauces to keep your meals from getting boring. Flavor can make simple ingredients feel like a gourmet experience.
Combine Proteins: Pairing an animal protein with a plant-based one, such as ground turkey with beans in a chili, can extend your meals and increase the protein content cost-effectively.
Stretch Ingredients: Add beans or lentils to ground meat recipes to bulk them up and make your meat purchases go further.

Cost-Effective Protein Source Comparison


Protein Source	Protein (per serving)	Relative Cost	Convenience
Dried Lentils	9g (1/2 cup cooked)	Very Low	Needs cooking time; buy in bulk
Dried Black Beans	8g (1/2 cup cooked)	Very Low	Needs cooking time; long shelf life
Eggs	6-7g (per large egg)	Low	Very versatile; quick to cook
Canned Tuna (in water)	24g (5 oz can)	Low	Ready to eat; shelf-stable
Greek Yogurt	12g (2/3 cup)	Low-Medium	Ready to eat; versatile
Chicken Thighs	26g (100g)	Low-Medium	Can be cooked in large batches; freeze well
Tofu (Extra Firm)	10g (3 oz)	Low-Medium	Absorbs flavor well; easy to prepare

Conclusion

Achieving a high-protein diet on a tight budget is entirely feasible by prioritizing affordable, nutrient-dense foods and adopting smart shopping habits. Plant-based sources like lentils and beans offer the lowest cost per gram of protein, while staples like eggs, canned fish, and cheaper cuts of meat provide excellent value for animal protein. By combining these options with clever meal preparation, you can enjoy a protein-rich diet that is both healthy and financially sustainable. For further research on economical eating, consider exploring resources on budget-friendly meal planning and nutrition.

Here is an excellent resource from the USDA on budget-friendly protein foods.

Frequently Asked Questions

Yes, plant-based proteins such as dried lentils, beans, and soy products are generally much cheaper per gram of protein compared to most animal products.

Protein powder can be a cost-effective alternative to some meat sources, but it is typically more expensive per gram of protein than dried legumes like lentils and beans.

Some cheap and effective high-protein breakfast ideas include eggs on whole-wheat toast, oatmeal with peanut butter, or Greek yogurt with berries and nuts.

To add flavor to cheaper cuts of meat, use budget-friendly herbs, spices, and sauces. Batch cooking with different seasoning blends, or using methods like slow-cooking or braising, can also enhance the taste.

Yes, mixing animal proteins with cheaper plant-based options like beans or lentils is an effective strategy to increase protein content while keeping costs low. For example, add lentils to ground meat dishes like chili.

Affordable high-protein snack options include hard-boiled eggs, a handful of peanuts, cottage cheese with fruit, or roasted chickpeas seasoned with spices.

Canned beans are a convenient option, but buying dried beans in bulk and cooking them yourself is often significantly cheaper. From a nutritional standpoint, they are very similar, although it's best to choose canned varieties with no added salt.