Know the cheapest sources
Per gram of protein, eggs, milk, canned tuna and sardines, chicken thighs, ground beef, dried beans and lentils, and bulk whey win on price. Build your meals around these staples instead of pricier cuts and bars.
How do I eat enough protein on a budget?
Cheap protein staples like eggs, whole milk, canned tuna, chicken thighs, lentils, and whey get you to your target for little money.
The quick answer
You do not need expensive supplements to hit 1.6 to 2.2 g of protein per kg. The cheapest sources per gram are eggs, whole and powdered milk, canned tuna and sardines, chicken thighs, ground beef, dried lentils and beans, and a tub of whey. Buy in bulk, cook in batches, and lean on a couple of go-to cheap meals. A dozen eggs, a bag of lentils, and canned fish alone can cover most of a day's protein for a few dollars.
How to think about it
Buy bulk and batch cook
Large bags of rice and lentils, family packs of chicken thighs, and big cartons of eggs cut the per-serving cost sharply. Cook several portions at once so a high-protein meal is always ready and you are not tempted by expensive convenience food.
Whey fills the gaps cheaply
A basic tub of whey often costs well under a dollar per 25 g serving, cheaper than most protein foods. One or two shakes a day is an easy, budget-friendly way to close the gap to your daily target.
Do this
- Calculate your targetMultiply bodyweight in kg by 1.6 to 2.2 to set your daily protein goal.
- Stock cheap staplesKeep eggs, milk, canned fish, chicken thighs, and dried lentils on hand.
- Buy in bulkPurchase large packs and dried legumes to slash the cost per gram.
- Add a whey shakeUse one or two scoops a day to top up protein for very little money.
Keep going
How SUUPR helps
Cheap protein staples like eggs, whole milk, canned tuna, chicken thighs, lentils, and whey get you to your target for little money.