6 Cheapest High Protein Foods
Eating healthy is important to give your body the nutrients it needs. One of the most important nutrients is protein, which is made up of little molecules called amino acids. These join together to create protein chains, which then form complex shapes in our bodies, including our muscles, organs, and even our skin, as well as creating the neurotransmitters, hormones, and enzymes that keep our bodies running.
Though we need a lot of protein to keep our bodies strong, lose weight, and boost our metabolism, the foods that contain this nutrient can be pricey. This may have you considering some less-expensive, unhealthy alternatives. Luckily, we’ve found the 6 cheapest high-protein foods that provide the nutrients you need without breaking your budget. Each of these foods is great for those looking to add more protein to their diets without breaking the bank.
One thing to note is that nutritional information and prices here are just estimates and may be different in your area or between brands. Make sure to read the labels of the food you’re buying so you know what you’re putting in your body.
Eggs
First off, we have eggs. Eggs are a cheap source of protein as well as other nutrients, and are a staple of many people’s diets.
A carton of eggs costs anywhere from $1.00 to $4.00, depending on where you buy it. This means that each egg in the dozen only costs a maximum of $0.33. Each egg contains about 6 grams of protein, as well as choline for boosting your metabolism and a variety of other vitamins, minerals, and antioxidants.
There is even some evidence that eating eggs daily can help you lose weight, stabilize your blood sugar levels, and decrease hunger cravings by suppressing the ghrelin hormone that triggers the hunger response. Of course, you do need to eat the yolk as well as the whites to gain all of the health benefits this food has to offer.
Eggs are extremely versatile, so you can scramble, fry, poach, or bake them as you see fit when adding them to your meals. You can eat them for breakfast, lunch, or even grab a hard-boiled egg for a quick snack between meals.
Dried Lentils
Lentils are part of the legume family and a great source of plant-based proteins. Though they are favored by vegetarians and vegans as a meat substitute, they are versatile enough to fit into any diet. You can add dried lentils to soups or stews, use them to make a high-fiber pizza crust, or even add them to some of your favorite desserts as a healthy surprise.
A single cup of lentils gives you 18 grams of protein, plus they are high in fiber, folate, potassium, iron, and the B vitamins, so you get a wide array of nutrients every time you add a few of these to your meals. They also only cost about $1.50 per pound, so a bag of lentils will last for at least a few meals.
The downside to lentils is that they aren’t a complete source of protein, which is expected from a plant-based protein source. That’s why combining them with other foods that are rich in protein is a must to ensure you’re getting all of the essential amino acids needed each day to stay healthy.
Light Tuna
Fish is one of the best sources of protein there is, but fresh fish can be expensive, which is why many people avoid it. To get around the high cost, you can add a few tins of tuna to your shopping list. Each can is about a dollar, though you can find sales on 4-packs of tins, saving you a bit more money while adding a high-protein food to your diet.
A single 5-ounce can of tuna contains about 20 grams of protein. This means that you’ll be getting about 20 grams of protein each time you make a tuna sandwich with a single tin, which is pretty amazing for such a cheap meal.
As well as protein, tuna is also a fantastic source of omega-3 fatty acids, which help reduce inflammation, prevent cardiovascular disease, maintain a healthy weight, and boost cognitive functions. You should however limit how much fish you consume each week as most seafood is known to contain mercury.
Natural Peanut Butter
Though many peanut butter options on the market are highly processed and full of extra ingredients with little redeeming value, natural peanut butter contains very few ingredients, focusing on the benefits of the peanuts themselves. You can purchase a 16-ounce jar of natural peanut butter for about $2.50, which means each 30-gram serving costs only about $0.16. Each of these servings contains about 8 grams of protein.
Peanut butter is delicious and versatile, so you can use it in many different ways. You can combine it with some oatmeal and fruit for a healthy snack, mix it in a smoothie, add it to a tasty dessert, or spread it on some whole wheat bread for a healthy sandwich.
Oats
Unlike some of the other foods on our list, oats have the benefit of being sold in bulk, so you can buy several pounds of them and keep them on hand for a healthy addition to your meals. It costs about $1.30 per pound and you only need half a cup of oats to gain 13 grams of protein in your diet, so you’re paying about $0.22 per serving.
As well as the high amount of protein found in oats, they contain a wide variety of vitamins, minerals, and antioxidants for an even higher health boost with each serving. You can use them in a variety of ways at mealtimes as well. Oatmeal is a great breakfast, plus you can add oats to a protein shake or a smoothie. You can even grind it into oat flour for some healthy pizza dough or bread.
Chicken Breast
Last on our list we have chicken breast. Boneless, skinless chicken breast is one of the best, high-protein foods you can buy, and is generally very cheap and always available.
When bought in bulk, it can often be had for around $2-3 per pound, in that you’ll end up with about 84g of protein. Now, a pound of chicken is a large chunk of meat, but just goes to show how much protein is packed into this meat.
Even better, there’s no carbs and very little fat in each breast. This means you can get a lot of protein without much else. This makes it very easy to add chicken breast into almost any diet where you’re looking to get extra protein. That’s also not to mention the huge variety of ways you can cook chicken breast. With a little cooking skill you’ll always have a new, healthy dish to try.
Cheapest High Protein Foods
Though buying cheap foods may help you stick to a budget, it isn’t always the healthiest choice. Fortunately, you don’t need to spend a fortune to get the nutrients you need to keep your body strong and fit. Adding the 6 cheapest high-protein foods that we’ve described to your shopping list will help you gain those nutrients while barely making a dent in your budget.
Last Updated: