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High Protein Foods on a Budget: Affordable Options to Boost Your Protein Intake

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Free photo flat lay delicious food arrangementProtein is an essential macronutrient that our bodies require for numerous functions, including building and repairing tissues, producing enzymes and hormones, and maintaining a strong immune system. However, many people believe that consuming enough protein is expensive, leading them to rely on carbohydrate-heavy and processed foods. Fortunately, there are plenty of high-protein foods that are affordable and accessible, making it possible to increase your protein intake even on a budget.


Eggs are one of the most affordable and versatile sources of protein. With around 6 grams of protein per large egg, they make for an easy and nutritious breakfast, lunch, or dinner option. They can be boiled, scrambled, fried, or baked, and can be paired with vegetables or whole grain bread for a well-rounded meal.

Canned Tuna

Canned tuna is another great source of protein that is inexpensive and easy to find. With around 20 grams of protein per can, it is a convenient option for a quick and easy lunch or snack. Tuna can be eaten on its own or mixed with other ingredients to make a tuna salad or sandwich. Just be mindful of the sodium content in canned tuna and opt for low-sodium options whenever possible.

Chicken Thighs

While chicken breasts are often touted as the healthiest option for protein, they can be more expensive than chicken thighs. Chicken thighs are a flavorful and affordable alternative, with around 18 grams of protein per 3-ounce serving. They can be baked, grilled, or sautéed, and are great in salads, stir-fries, or on their own with a side of vegetables.


Lentils are a vegetarian-friendly source of protein that is also very affordable. With around 18 grams of protein per cooked cup, they are a great addition to soups, stews, and curries. They can also be mixed with vegetables and whole grains for a hearty and nutritious meal.

Greek Yogurt

Greek yogurt is a creamy and delicious source of protein that is also budget-friendly. With around 17 grams of protein per 6-ounce serving, it can be enjoyed as a breakfast or snack option. It can also be used as a substitute for sour cream in recipes or mixed with fruit and nuts for a tasty parfait.

Cottage Cheese

Cottage cheese is another dairy-based protein source that is affordable and versatile. With around 14 grams of protein per 1/2 cup serving, it can be eaten on its own or mixed with fruit, nuts, or seeds for added flavor and nutrition. It can also be used as a substitute for ricotta cheese in lasagna or other pasta dishes.

Peanut Butter

Peanut butter is a tasty and affordable source of protein that can be enjoyed in many ways. With around 7 grams of protein per tablespoon, it can be spread on toast or crackers, mixed into smoothies, or used as a dip for fruits and vegetables. Just be mindful of the added sugar content in some brands and opt for natural peanut butter whenever possible.


In conclusion, increasing your protein intake does not have to break the bank. By incorporating these affordable and nutritious high-protein foods into your diet, you can fuel your body with the nutrients it needs to function at its best. Remember to pair your high-protein foods with vegetables, whole grains, and healthy fats for a well-rounded and balanced meal.



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