Cheap sources of protein can be found if you know where to look. Use these 10 protein sources to get the biggest bang for your buck. Each cheap source of protein is broken down cost wise into protein grams per dollar.
10. Greek Yogurt – 21.2 grams/dollar
Greek yogurt contains bacteria called acidophillus. These living bacteria have many benefits, including the health of the digestive tract. Try mixing some frozen blueberries into your yogurt for a high protein snack.
9. Frozen Chicken – 32.4 grams/dollar
Frozen chicken tends to be cheaper than its fresh counterpart, but if you look hard enough, you can find fresh chicken for nearly the same price when it’s on sale. Buy it in bulk and freeze it yourself for an even bigger discount.
8. Ground Beef – 34 grams/dollar
This is the high fat stuff – 20% fat 80% lean. Although if the lean ground beef goes on sale, you can get it for the same price as the high fat stuff. Have no fear though, rinse your beef, and you could remove up to 50% of the fat content.
7. Beans – 35.5 grams/dollar
Beans are the vegetarian’s choice for cheap sources of protein. They are packed with fiber and protein, and they are low glycemic – keeping you in the fat burning zone. Try mixing some garbanzo beans with olive oil and spices for a healthy hummus snack.
6. Cottage Cheese – 36 grams/dollar
Cottage cheese is a popular snack/meal for people to eat right before bed. It contains casein protein, which is a slowly digesting protein for a long night’s sleep. Need a snack idea? Try adding some cinnamon to cottage cheese and use it as a dip for some sliced apples.
5. Canned Tuna – 36.1 grams/dollar
Any college kid trying to scrape by has probably eaten canned tuna before. The meats don’t get much cheaper than this. Throw a can on top of a salad for a quick, cheap, protein rich meal.
4. Peanut Butter – 44.9 grams/dollar
Who doesn’t like peanut butter? It tastes great, but be careful not to eat too much. You could go through a jar in no time. Stick to all natural peanut butter. The ingredients should say peanuts and possibly salt, but that’s it.
3. Whey Protein – 45.7 grams/dollar
Before I made this list, I thought whey protein would take the #1 spot, but it makes sense if you consider where whey protein comes from – milk. Whey can be added to many things including smoothies and protein pancakes. The possibilities are endless. I don’t use protein powder anymore, but when I did, I used NOW Foods Whey Protein Isolate.
2. Eggs – 48 grams/dollar
Eggs are one of the most nutritionally packed foods out there. Unfortunately, many people get scared off from eating them because of their cholesterol content. The good news is that dietary cholesterol intake does not directly influence blood cholesterol levels. So eat up – yolk and all.
1. Milk – 49.6 grams/dollar
Milk took the #1 spot for the cheapest protein source. It is a combination of whey and casein protein. For those on a tight budget who are not lactose intolerant, milk is a great way to get in extra protein.