4. Dried Lentils: Plant‑Based Protein on a Shoestring
- Cost per ½ cup dry (yields ~1¼ cup cooked): $0.30
- Protein content (cooked): 9 g
- Key nutrients: Fiber, iron, folate
Why lentils?
Lentils cook in under 20 minutes, require no soaking, and scale easily for meal prep. They’re a staple for vegetarians and omnivores alike.
Cooking basics:
- Rinse ½ cup dry lentils.
- Boil in 1½ cups water for 18–20 minutes.
- Season with salt, pepper, cumin, or curry powder.
Recipe idea:
- Lentil “Sloppy Joes”: Simmer cooked lentils with diced tomatoes, onion, garlic, and BBQ sauce. Serve on whole‑grain buns.
5. Cottage Cheese: The Underrated Protein Gem
- Cost per ½ cup: $0.60–$0.80
- Protein content: 14 g
- Key nutrients: Calcium, phosphorus, vitamin B12
Why cottage cheese?
Cottage cheese offers a mild flavor and creamy texture, making it a perfect base for sweet or savory toppings. It’s cheaper than many specialty protein snacks.
Topping suggestions:
- Sweet: Pineapple chunks, cinnamon, and a touch of maple syrup.
- Savory: Sliced cherry tomatoes, basil, and cracked black pepper.
Building Your Budget Protein Meal Plan
| Food | Serving Cost | Protein (g) | Fast Prep? |
|---|---|---|---|
| Eggs (2) | $0.40 | 12 | Yes |
| Canned Tuna | $1.10 | 30 | Yes |
| Greek Yogurt | $0.90 | 16 | Yes |
| Lentils (½ cup dry) | $0.30 | 9 | Moderate |
| Cottage Cheese | $0.70 | 14 | Yes |
Quick tip: Combine two or more of these foods in a single meal—e.g., scramble eggs into cottage cheese toast or mix tuna into yogurt—to easily hit 40–50 g of protein for under $3.
FAQ
Q: Can I get enough protein on $10 a day?
Absolutely. By rotating these five foods, you can hit a 150 g daily protein target for roughly $8–$10, depending on local prices and sales.
Q: How should I store bulk protein buys?
- Eggs & yogurt: Refrigerate up to 1–2 weeks.
- Canned tuna: Store unopened; refrigerate leftovers in a sealed container for up to 3 days.
- Lentils: Keep dry lentils in a sealed jar; cooked lentils last 4–5 days in the fridge.
- Cottage cheese: Use within 5–7 days after opening.
Q: Are plant proteins “complete”?
Lentils alone aren’t a complete protein, but pairing them with grains (e.g., rice) yields a full amino‑acid profile.
Wrap‑Up: Eat Big, Spend Small
Building muscle on a budget is all about smart choices. By leaning on these five affordable, high‑protein foods—and combining them creatively—you’ll hit your macros, keep calories in check, and leave room in your wallet for other essentials. Start today: pick one new recipe, stock up on bulk buys, and watch both your gains and your savings grow!
Internal links for deeper reading:
- 10 Simple High‑Protein Breakfasts to Kick‑Start Your Day
- How to Meal Prep for Muscle Gain on a Budget
- Vegetarian Muscle‑Building Recipes