15 Cheap Sources of High Protein Foods

Proteins are energy food, containing the building blocks of life, building your bones, cartilages, muscles, skin, and blood and are essential for tissue repair. They help to build body mass and lose weight. Because of their important functions, they are required in high quantities by the body. Getting to prepare cheap high protein meals involves you knowing which foods are high in protein without incurring extra costs to keep healthy. So, here we go to help you identify high protein cheap foods.

1. Eggs $9.95

 Eggs protein

Eggs are one of the foods with the most nutrients, enriched with healthy fats, vitamins, and minerals, apart from the high protein it contains. Eggs are high protein cheap foods, with an average price range of $2-$4 per dozen and containing about 6 grams per egg. Eggs are also rich in iron, amino acids, and antioxidants. To increase your protein intake, adding eggs to your diet is a good way.

You do not have to worry about excess weight as eggs reduce your calorie intake, as well as help you to lose weight. Several studies conducted affirms that it is best to eat eggs during breakfast because it will enhance weight loss. After all, you will fill satiated due to a reduction in the appetite hormone, regulating blood glucose and reaction to insulin, and hence consume a lesser number of calories.

2. Edamame $9.45 ($1.49/Ounce)


Edamame is another source of cheap high protein meals. It is a green bean, perfect for your health, and a plant-based source of protein. Immature soybeans are referred to as edamame and are sold shelled or in the pod. With a cup full of edamame, which costs about $2 per ounce, you get about 17 grams of protein. Vegetarians can make it their friend as it as a perfect protein source and 100% plant-based. You can add it to your food, including salads, to make a delicious meal.

3. Light Canned Tuna $18.97

 Light Canned Tuna protein

Fishes are foods with a high source of protein. Buying fresh fish might be costly, but a canned tuna is about $1 per ounce. You can have your cheap high protein meals with the canned tuna, and increase your protein intake with about 20 grams of quality protein in 3 ounces of canned tuna. Canned tuna is not only rich in protein, but it is also rich in omega-3 fatty acids, selenium, and vitamin D and contains all the essential amino acids, helping to build your body and maintaining the lean muscle mass.

However, canned light tuna is the best-canned tuna as canned tuna contains mercury, while the light canned tuna is quite lower. It is, however, advised to it consume in smaller quantities.

4. Greek Yogurt $3.99 ($3.99 / Count)

 Greek Yogurt

Yogurts are low cholesterol, high protein cheap foods, and very delicious. It can be prepared in a variety of ways, such as adding it to a smoothie or eating it the way they are. With 17 grams of protein in an 8 ounce of yogurt, it is almost double the quantity in other regular yogurts, making it a rich source of protein. You can take it without it sweetening so that you don’t without increase your body sugar.

5. Peanut Butter $5.29 ($0.13 / oz)

 Peanut Butter

Peanut is a rich source of protein. You can purchase one jar of peanut butter at about $2.50. With nearly 16 ounces in a jar, it is one of the best cheap sources of protein you can find. It is also a high energy food containing essential nutrients, including healthy fats, minerals, and vitamins, and the fat can lead to weight gain if not used moderately. You can combine it in different ways, including spreading it on your bread, adding it to an omelet, or smoothie. Peanut butter also reduces the risk of having some diseases such as diabetes and heart disease. You can also make it yourself, saving the cost as well as unwanted additives such as sweeteners and emulsifiers.

6. Beans $11.93 ($0.37 / ounce)

Beans protein

Beans are generally one of the best and cheap high protein meals readily available and the most common source and go-to of vegetarians for protein. Cooking beans yourself is also better than buying canned beans, and you can easily prepare it the way you like – either by boiling or baking for an excellent meal. Pinto bean, a variety of beans, is low in fat, sodium, and cholesterol, making it a great choice of beans. It is one of the foods dieticians advocate for people to eat because of its rich protein source, and also because they help to reduce cholesterol and decrease blood glucose level. They also are rich in dietary fiber, vitamins, and minerals.

7. Sardines $12.95


Sardines are high protein cheap foods, and while they might not be as popular as other foods, they can be used to prepare cheap high protein meals. They do not contain only proteins like other foods but are also rich in other nutrients and minerals, especially vitamins D and B12. They are also rich in calcium and omega-3 fat. And for lovers of different kinds of seafood, it is not as expensive as other seafood. You can use it to prepare your meal in various ways and even eat it bone and all.

8. Cottage Cheese $15.22 ($1.52 / Count)

 Cottage Cheese

Cottage cheese is a dairy product high in protein and low in calories, and it is an excellent way to increase your daily protein intake. It also contains calcium and vitamin B and is low in calories. It is used as a recipe in a lot of meals because it is versatile, and you can cook it in different ways. It is equally among the cheap high protein meals that are rich in energy source for athletes and bodybuilders and can be added to smoothies. Cottage cheese also helps with the feeling of being full after taking, helping you to maintain or lose weight.

9. Lentils $19.99 ($0.31 / Ounce)

Lentils protein

Lentils are another source of cheap high protein meals for vegetarians since it is entirely plant-based. They are also rich in vitamin B, zinc, folate, magnesium, iron, potassium, and fiber, which increase your intestinal motility and quite low in fat. It is also suitable for the heart and are a better choice than red or processed meat and are entirely affordable. It can be made in several ways, including soups and stews. Lentils provide a lot of health benefits for the body.

10. Oats $2.46 ($0.19 / Ounce)


Oats is also another excellent choice for preparing cheap high protein meals. Being a plant-based food, excellent for vegetarians, it is quite rich not only in protein but also in fibers, antioxidants, vitamins, and minerals and is ultimately gluten-free. This whole grain gives a lot of health benefits, including improving bowel function, reducing blood glucose level, and heart disease as it contains low-density lipoprotein (LDL) and is higher in protein than all other grains.

11. Milk $15.59 ($0.49 / ounce)


Milk is a creamy dairy source of protein, highly affordable, and readily available everywhere around the world. It is also very cheap. Milk is highly needed in infants and growing children as it contains essential nutrients such as calcium for healthy bones, healthy teeth, nerve conduction, and muscle movement. You get to prepare a lot of cheap high protein meals with milk.

Milk, however, varies in the percentages of fat they contain, and it is advisable not to ingest a lot as an adult as there is evidence from the literature of increases in proliferation of cancer cells. It is also rich in minerals and phosphorus. You get to prepare it in any way you please to give you the best experience. It is also an excellent choice of high-protein and high-calorie food for those looking to gain some weight or increase their muscle mass.

12. Ground Turkey $14.42 ($0.52 / ounce)

 Ground Turkey

Ground turkey, notable for being a rich source of protein, and highly nutritious, is also known for its versatility and hence can be prepared in various ways and with many recipes available for preparation. It is cheap, with an average cost of about $3 to $7 per pound. It contains lean fat and is low in calories and other nutrients such as selenium, vitamin B-6, and cobalamin. It is also a better choice than ground beef because of lower calories and saturated fat.

13. Chickpeas $4.29 ($0.79 / oz)


This Biena Chickpea is a legume high in protein and very nutritious and reasonable consideration for weight management. It is also rich in minerals, vitamins, and fibers. It helps improve intestinal motility, and reduce the risk of several diseases such as cardiovascular disease while also regulating glucose and insulin level. It is also another choice source of a high protein-rich diet for vegetarians.

14. Whole Almonds $6.98 ($0.44 / ounce) 

 Whole Almonds

Whole natural almonds are protein-rich, delicious, and have a creamy taste. It contains a lot of fiber, magnesium, vitamin E, an antioxidant, and healthy fats. It lowers blood glucose levels and reduces blood pressure and cholesterol.

15. Avocado $15.00 ($2.50 / Item)

Avocado protein

Avocado is another highly nutritious, high protein-rich food. Composed of other minerals and vitamins and heart-friendly fatty acids, it is an excellent choice for you and a good source of protein for vegetarians. Avocado is also rich in fibers. There is a lower level of cholesterol in people who eat avocado because it has high monounsaturated fatty acids, which is heart-friendly.


Protein-rich foods are an essential part of daily food intake as they provide energy and are the primary building blocks of life, especially at the micro-level. They are relatively cheap, and above are the best cheap sources of protein, including options for you even as a vegetarian. Make your choice from the list and try to combine two or three for maximum benefits.

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