High protein diets are all the rage nowadays—and for good reason. A diet high in protein supports weight management and muscle building, and can be helpful in managing your blood sugar and keeping you satiated for longer.
However, eating mostly protein can be expensive and may even feel out of reach financially sometimes—unless you know how to stretch your money.
Keeping for tips from registered dietitians and money-saving experts on how to eat a higher protein diet using budget-friendly foods, meal prep tips, and other cost-saving ideas.
Plant-based proteins are usually cheaper than animal-based proteins. Legumes come in various forms, and buying in bulk (or buying dried beans and soaking them yourself) will save you money. You can also batch-cook beans and freeze them in silicone bags.
“Beans are very versatile,” May Tom, RD, a registered dietitian and functional medicine dietician, told Health. “They can be added to soups and salads, roasted as a snack, or ground into spreads like hummus.”
Tofu, tempeh, and edamame are other affordable protein sources. Tom suggests looking for non-GMO or organic options and stocking the freezer for easy access.
“Tofu can be used in stir-fries and soups and even smashed into a tofu scramble as an egg alternative with ground meat and vegetables,” said Tom. “I love telling people to keep shelled organic edamame in the freezer as a staple.”
Eggs are a good source of protein that is reasonably priced compared to meat. The average egg gives you about 7 grams of protein and can easily be added to meals and snacks, or eaten alone in a variety of different ways.
“Eggs can be enjoyed scrambled, paired with a fruit for a snack, or hardboiled and sliced for a protein-rich salad topping,” Lauren Twigge, RD, a registered dietitian and owner of Lauren Twigge Nutrition, told Health.
You also may want to consider adding canned meats or tinned fish to your meals or snacks, especially if fresh meat doesn’t always fit the budget.
According to Twigge, canned meat options could be a great substitute that is both safe and nutritious.
Try mixing canned tuna with fresh avocado to make a sandwich on whole wheat bread or wrap it in a tortilla and serve it with fresh vegetables, suggested Twigge.
If you don’t have any sensitivities or intolerances to dairy, dairy can be a good source of protein for you. “Things like Greek yogurt in bulk or cottage cheese provide significant protein without breaking the bank,” said Tom.
At just about 25 cents per 8-ounce glass, dairy milk is a cost-effective way to add 8 grams of high-quality protein, 13 essential nutrients, and hydrating electrolytes.
Twigge says adding an 8-ounce glass of milk to breakfast or incorporating it into your favorite meals like oats, chia pudding, smoothies, or pasta is a delicious way to add protein and essential nutrients like calcium, vitamin D, and iodine to your recipes. Plus, it can help provide sustained energy to fuel your day.
Buy in bulk and stock up on frozen sale items. “I always opt for chicken breasts and then cut up the packaging and freeze some so it doesn’t go bad,” Andrea Woroch, a nationally recognized savings and budgeting expert and author, told Health.
Also, look for instant savings on some of their frozen items, stock up when they’re on sale, and look for manager markdowns. These are deep discounts on fresh foods nearing the best-by date on the package. Rather than let it go to waste, grocery stores will offer big savings of up to 70% off.
“You can often find proteins like cheese, chicken, and fish on sale with this strategy. Just make sure to freeze what you won’t cook right away or cook it all in bulk and have leftovers for a few days,” said Woroch.
When shopping, opt for the less expensive protein options and stick with larger slabs of meat. “Chicken thighs cost less than chicken breasts, while chicken breasts with fat trimmed cost more per pound than those that have fat still on them. Plus, any meat or fish that has been marinated or cut up costs more per pound. Stick with the larger slabs to save,” said Woroch.
Twigge suggests mixing animal proteins with beans or lentils. “While animal proteins like ground beef and poultry do have a higher quality and quantity of protein, they come at a higher price point that can be difficult to stomach for one meal,” she said.
One way to make the most of your animal proteins is to mix them with beans and lentils, which are rich in plant-based protein and fiber and come at a lower price point.
According to Anne VanBeber, PhD, RD, LD, FAND, a registered dietitian and professor in the Department of Nutritional Sciences at Texas Christian University, non-fat dry milk is another cheaper way to boost the protein in recipes that use milk, such as cream-based soups, oatmeal, meatloaf, mashed potatoes, cookies, cakes, and more.
If you’re looking to stretch your food budget, prioritize foods that will fill you up and satisfy you. People who consume diets higher in protein—about 30% of daily calories from protein—feel more satisfied, which may prevent mindless snacking and overeating.
Animal proteins pack a lot of protein per serving, so you can get more bang for your buck. “I recommend lean ground beef because it’s a protein and nutrition powerhouse,” Amy Goodson, MS, RD, CSSD, LD, a registered dietitian, sports nutritionist, author, and owner of Amy Goodson Nutrition Counseling, told Health. “It packs 25 grams of high-quality protein per 3-ounce serving and is a complete protein that contains all the essential amino acids the body needs to support physical activity and a strong, healthy life.”
In the chart below, VanBeber provides some cheaper foods high in protein, as well as their protein content per serving and cost per serving.
Protein Food
Amount of Protein
Estimated Cost
Cost Per Serving
1% Cottage Cheese
12 grams per 1/2 cup
$2.94 (24 oz)
$0.49 per serving
Plain Yogurt
12 grams per 2/3 cup
$3.54 (32 oz)
$0.44 per serving
Dozen Eggs
7 grams per egg
$2.72 (for 12)
$0.23 per egg
Canned Tuna
24 grams per 5 oz can
$0.88 (can)
$0.44 per serving
Turkey Luncheon Meat (thin sliced)
7 grams per slice
$5.97 (package of 10 1 oz slices)
$0.60 per slice
Canned Black Beans
8 grams per 1/2 cup
$0.92 (can)
$0.26 per serving
Medium Cheddar Cheese
5 grams per slice
$1.97 (12 slices)
$0.16 per slice
100% Whole Wheat Bread
3 grams per slice
$1.97 (loaf/22 slices)
$0.09 per slice
Creamy Peanut Butter
7 grams per 2 tablespoons
$6.47 per 4 pound jar
$0.11 per serving
Nonfat Dry Milk
8 grams per 1/3 cup
$19.67 per 4 pound bag
$0.25 per serving
Eating a higher-protein diet doesn’t have to break the bank or leave you feeling dissatisfied. The key is to incorporate a variety of protein sources, including less expensive options like plant-based proteins, canned meats, eggs, and dairy.
You can also buy in bulk when it makes sense and stretch your fresh meat sources by adding other protein foods to increase the protein per meal.
