Why Cheap High‑Protein Foods Matter
When you’re serious about building muscle (or simply maintaining a high‑protein diet for health), protein often feels expensive. But you don’t need to blow your wallet to hit your daily macros. By choosing the right budget‑friendly foods, you can pack in 20–30 g of protein for less than $1–$2 per serving.
Key benefits:
- Muscle growth & repair: Protein provides amino acids to rebuild muscle tissue.
- Satiety & weight control: High‑protein meals keep you fuller, longer.
- Metabolic boost: Protein has a higher thermic effect than carbs or fat.
1. Eggs: The Original Budget Protein Superstar
- Cost per serving (2 large eggs): ~$0.40
- Protein content: 12 g
- Key nutrients: Vitamins B12, D; choline; healthy fats
Why eggs?
Eggs offer a near-perfect amino‑acid profile at rock‑bottom prices. They’re endlessly versatile: boiled, scrambled, poached, or blended into omelets.
Quick prep tip:
- Batch boil a dozen eggs at once. Peel and refrigerate; grab two in the morning or as a mid‑day snack.
2. Canned Tuna: Convenience Meets Cost‑Effectiveness
- Cost per 5 oz can: $1.00–$1.20
- Protein content: 30–32 g
- Key nutrients: Omega‑3 fatty acids, selenium, vitamin D
Why canned tuna?
Canned tuna delivers one of the highest protein‑per‑dollar ratios. It’s shelf‑stable, portable, and zero‑prep if you eat it straight from the can.
Serving ideas:
- Mix with plain Greek yogurt (or light mayo), diced celery, and pepper for a quick “tuna salad” wrap.
- Sprinkle over mixed greens or cooked rice for an instant protein boost.
3. Greek Yogurt (Plain, Non‑Fat): Creamy Protein Power
- Cost per 6 oz container: $0.80–$1.00
- Protein content: 15–17 g
- Key nutrients: Calcium, probiotics, vitamin B2
Why Greek yogurt?
Strained Greek yogurt packs double the protein of regular yogurt and keeps costs low if you buy larger tubs. Its tangy flavor pairs well with both sweet and savory add‑ins.
Flavor hacks:
- Sweet: Stir in berries, a drizzle of honey, and a sprinkle of granola.
- Savory: Top with chopped cucumber, garlic powder, and a dash of olive oil for a quick “tzatziki” dip.