What are the cheapest high-protein foods?

By Raj Lakhani · Published June 14, 2026 · 2 min read

The cheapest high-protein foods are eggs, canned tuna, lentils, dried beans, oats, milk, and peanut butter. These give you the most protein per dollar, easily helping you hit 20-40 grams of protein per meal without needing expensive supplements.

20-40 gProtein per meal

Eggs2 large12 g
Canned Tuna (in water)1 can (5 oz drained)30 g
Lentils1/2 cup cooked9 g
Dried Black Beans1/2 cup cooked8 g
Dried Pinto Beans1/2 cup cooked8 g
Milk (dairy or fortified soy)1 cup8 g
Peanut Butter2 tbsp8 g
Rolled Oats1/2 cup dry5 g
Cottage Cheese (low-fat)1/2 cup12 g
Firm Tofu100 g9 g
Chicken Thighs3 oz cooked21 g

Stretch Your Protein Dollar

Eating enough protein doesn't have to drain your wallet. The foods listed above are your best bets for getting quality protein cheaply. Focus on buying them in bulk when possible, especially dried beans and oats, to maximize savings. These staples form the backbone of a budget-friendly, high-protein diet.

Don't get hung up on "complete" proteins for every single meal. If you eat a variety of these foods throughout the day, your body gets all the amino acids it needs. Mix and match: peanut butter on oats, beans with a side of milk, or eggs with some lentils.

Beyond the List: Smart Protein Habits

The real trick to cheap protein is consistency. Plan your meals around these budget heroes. Think big batches of lentil soup, bean chili, or hard-boiled eggs for quick snacks. A little prep goes a long way in making sure you always have a high-protein option ready.

Remember, protein isn't just for muscle. It keeps you full, helps with recovery, and supports overall health. Hitting 20-40 grams per meal is a solid target for most active adults. These foods make that goal totally doable, even on a tight budget.

Remember: Cheap protein is easy. Eat real food.

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Is protein powder cheaper than food?

Not usually. While a scoop of powder seems cheap, the cost per gram of protein from whole foods like eggs, beans, or tuna is almost always lower. Plus, whole foods offer more nutrients than just protein.

How much protein do I actually need?

For most active adults aiming for muscle maintenance or growth, target around 1.6 grams of protein per kilogram of body weight daily. Spread this out over 3-5 meals, aiming for 20-40 grams per meal.

What about cheap meat options?

Chicken thighs are often cheaper than breasts and provide good protein. Ground turkey or beef can also be budget-friendly, especially when bought in bulk. Look for sales and less popular cuts like chuck roast for slow cooking.

Sources

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Written by Raj Lakhani, who builds Protein Check. Researched with AI assistance and fact-checked against the public, authoritative sources listed above — see how these guides are made. General information, not medical or dietary advice. Numbers are estimates; talk to a professional for advice specific to you.