7 Cost Efficient High Protein Foods

Looking for a way to get more protein in your diet, but don’t want to spend a small fortune? With the prices of red meat, chicken, turkey, and other proteins constantly on the rise, it’s tough to find cheap proteins. Thankfully, we’ve got a few cost efficient high protein foods for you to try:


When it comes to healthy sources of protein, it doesn’t get better than fish! Tuna is one of the best fish around, with an excellent balance of the vital amino acids your body needs to produce new muscle tissue. It’s also wonderfully cheap, and you can find it at a great price in just about every supermarket. It’s often available at low prices even in dollar stores, making it one of the cheapest options for those who want more protein.

Peanut Butter

It may be high in fat, but it’s still a healthy source of protein! With 8 grams of protein per serving (just two tablespoons), you’ll find that it’s a great way to get more amino acids in your diet. Plus, it’s VERY filling, and is loaded with healthy fats that will help to suppress your appetite.


Legumes are the best plant-based protein source, and beans are definitely high on the list of “awesome legumes”. Dark-colored beans are packed with flavonoids and antioxidants, and all beans are high-fiber foods. You get about 15 to 25 grams of protein per cup of beans, and mixing them with brown rice will provide you with a complete protein. Plus, they’re WONDERFULLY cheap!


If you’re looking for a fairly inexpensive vegetarian protein, tempeh may be the way to go. A small serving of the stuff (4 ounces) will deliver more than 40% of the protein you need every day, but with far less fat than you’d get from animal proteins. It’s a high-fiber food that will help to improve the health of your cardiovascular system, all the while providing the amino acids needed to build new muscle. Definitely a good food to consider!


The cost of eggs is constantly changing, but they’re still some of the best high-protein foods on the market. Few foods contain the same amount of quality protein as eggs, and you get a surprisingly low number of calories per egg (particularly the egg white). You can get 6 grams of protein per egg, which is 1/10 of your daily protein needs. Eat more eggs, and your protein intake will increase without sending your weekly shopping bill through the roof.

Whey Protein

This may seem like a pricey investment, but it can pay off in the long run. Whey makes a suitable replacement for any meal, and a protein shake is actually a surprisingly cheap meal to make. You get a concentrated dose of protein (25 to 30 grams per scoop), and if you only have a few scoops per week, a large tub of protein powder can last you a long time. It’s fast-digesting, great for a post-workout meal, and will lead to serious muscle growth.

Greek Yoghurt

If you are a person who eats a lot of yoghurt, you’ll definitely want to invest a bit more and buy Greek yoghurt. Not only is it higher in protein than regular yoghurt, but it also contains a bit more fat. This means that you will fill up on less, and you won’t need to eat as much in order to satisfy your body’s demand for food. It’s also lower in sugar than regular yoghurt, and delivers a whopping 20 grams of protein per serving.

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