16 Best Budget-Friendly Protein Sources for Every Meal

From everyday staples like eggs and lentils to some lesser-known gems, these protein-packed foods are perfect for keeping you full and energized without overspending. Whether you’re meal prepping or just trying to make smarter grocery choices, this list has you covered with options that are easy to find, budget-friendly, and packed with the protein your body needs.

Eggs

Eggs are one of the most affordable and nutrient-dense protein sources available. A single egg provides around 6 grams of protein, making them versatile for various dishes. Whether scrambled, boiled, or poached, eggs can be incorporated into any meal. They also contain essential vitamins like B12 and choline, crucial for brain health. On average, a dozen eggs cost less than $3, providing a cost-effective way to boost your protein intake​.

Lentils

Lentils are a powerhouse of plant-based protein and can be found at incredibly low prices. A cup of cooked lentils contains around 18 grams of protein, and they are also rich in fiber, which promotes digestive health. They are easy to prepare, perfect for soups, stews, and salads. A bag of lentils can cost as little as $2, making them a staple in budget-friendly diets. Lentils are also rich in iron and folate, offering additional health benefits​.

Canned Tuna

Canned tuna is a convenient and affordable way to get high-quality protein. Each can typically provides around 20 grams of protein, along with beneficial omega-3 fatty acids, which are great for heart health. You can use canned tuna in salads, sandwiches, or pasta dishes. It’s also low in fat and calories, making it a lean protein option that fits into any meal plan. At about $1 per can, it’s a budget-friendly option​.

Greek Yogurt

Greek yogurt offers double the protein of regular yogurt, with about 10 grams per 100 grams serving. It’s a versatile option for breakfast or snacks, whether eaten plain, with fruit, or mixed into smoothies. Greek yogurt is also rich in probiotics, promoting gut health. You can typically find a tub for around $2, making it an affordable way to add more protein to your diet. Additionally, it is low in fat and an excellent source of calcium​.

Black Beans

Black beans are a highly affordable source of plant-based protein, offering about 15 grams per cup when cooked. They are packed with fiber, which helps regulate blood sugar and keeps you feeling full longer. Black beans can be added to a wide range of dishes, from salads to burritos, or even made into veggie burgers. A can of black beans usually costs less than $1, making it one of the most budget-friendly options for protein​.

Cottage Cheese

Cottage cheese is another dairy product that provides a high amount of protein at a low cost. A cup of low-fat cottage cheese offers approximately 27 grams of protein. It’s versatile enough to be eaten on its own, added to salads, or incorporated into savory or sweet dishes. Cottage cheese is also a great source of calcium, supporting bone health. A 24-ounce tub can be found for around $5​.

Peanut Butter

Peanut butter is a simple, inexpensive, and delicious way to increase your protein intake. Two tablespoons contain about 8 grams of protein along with healthy fats. It’s perfect for spreading on toast, adding to smoothies, or incorporating into sauces and desserts. A jar of peanut butter costs around $2, and its long shelf life makes it a budget-friendly staple. However, opt for natural versions to avoid added sugars​.

Canned Sardines

Canned sardines are often overlooked, but they are packed with both protein and omega-3 fatty acids. A single can provides around 23 grams of protein and is also rich in calcium, due to the inclusion of edible bones. Sardines are versatile and can be added to salads, pasta, or even eaten straight from the can. At just $2 per can, sardines are a cost-effective way to incorporate more protein into your diet​.

Oats

While oats are typically associated with carbs, they are also a good source of protein, offering 5 grams per half-cup serving. Oats are inexpensive and incredibly versatile, perfect for making oatmeal, smoothies, or even pancakes. At around $2 per pound, oats are a budget-friendly protein source that also provides fiber, which is beneficial for heart health. Pair them with milk or Greek yogurt for a higher protein meal​.

Chicken Drumsticks

Chicken drumsticks are one of the least expensive cuts of meat while providing a significant amount of protein. Two medium drumsticks provide around 25 grams of protein, making them an excellent option for budget-conscious shoppers. You can roast or grill them for an easy, high-protein meal. A 4-pound bag of frozen drumsticks costs about $5, making it an economical choice for meal prep​.

Chickpeas

Chickpeas, or garbanzo beans, are a fantastic source of plant-based protein, providing around 15 grams per cooked cup. They are versatile and can be used in a variety of dishes, from salads and soups to hummus and falafel. Chickpeas are also rich in fiber, which promotes digestive health and helps maintain stable blood sugar levels. A can of chickpeas costs about $1, making them an affordable staple in any pantry. They are also a good source of vitamins and minerals, including iron, magnesium, and folate​.

Ground Turkey

Ground turkey is a lean, cost-effective source of animal protein, with about 30 grams of protein per cup. It’s widely available and can be used in various dishes such as tacos, meatballs, or stir-fries. Compared to other meats, ground turkey is lower in fat, making it a healthier option for those looking to reduce fat intake without compromising on protein. At around $5 per pound, it’s an affordable alternative to ground beef, providing similar benefits. Its mild flavor also allows it to pair well with a variety of seasonings​.

Pork Loin

Pork loin is a lean cut of meat that offers around 24 grams of protein per 100 grams. It’s an affordable option compared to pricier cuts like pork chops, and it’s versatile for roasting, grilling, or stir-frying. Pork loin is also lower in fat compared to other pork products, making it a healthier choice for those mindful of their fat intake. At about $4 per pound, it’s a cost-effective way to incorporate protein into your meals. Additionally, it’s a rich source of B-vitamins and minerals such as zinc and phosphorus​.

Pumpkin Seeds

Pumpkin seeds are a crunchy, plant-based protein source, offering about 7 grams of protein per ounce. They are rich in antioxidants, healthy fats, and minerals like magnesium, making them a nutrient-dense snack or topping for salads and oatmeal. A bag of pumpkin seeds typically costs around $3, providing a cost-effective way to add protein to your diet. In addition to their protein content, pumpkin seeds are known for supporting heart health and providing anti-inflammatory benefits​.

Tofu

Tofu is a versatile, budget-friendly source of plant-based protein, offering about 10 grams of protein per 100 grams. It’s often used in stir-fries, soups, and salads and can take on the flavor of the seasonings used in cooking. A block of tofu usually costs around $2, making it an affordable option for vegetarians and vegans. It’s also rich in calcium and iron, supporting bone and blood health. Tofu’s high protein content and versatility make it a popular choice for a wide range of meals​.

Skim Milk

Skim milk provides around 8 grams of protein per cup, making it a highly affordable and easily accessible protein source. At about $3 per gallon, it’s an economical option for boosting your daily protein intake. Skim milk is also low in fat, making it ideal for those looking to reduce their fat consumption while still getting the benefits of dairy protein. Additionally, it’s a great source of calcium and vitamin D, essential for bone health. Skim milk can be used in cereals, smoothies, or consumed on its own​.

This article originally appeared on RetailShout.

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