Budget meal planning
High protein meals on a budget
Which protein sources are actually cheapest per gram, and a full high-protein week for two at $57.96 — with real per-serving protein from every recipe.
By Joao Dunlap · · 5 min read
The short version
- Dried lentils are the cheapest protein here at about $1.67 per 100g.
- Chicken thighs are the cheapest meat at $3.28 per 100g — cheaper than eggs.
- Yogurt, cottage cheese and powder are convenience, not value — they sit at the expensive end.
- A full high-protein week for two: $57.96, or $4.14 per person per day.
Eating more protein is usually presented as an expensive habit — chicken breast, salmon, shakes. It does not have to be. But working out which sources are genuinely cheap means comparing them the right way: not price per pack, but price per gram of protein.
Here is that comparison, then a full week built on whatever came out cheapest.
Cheapest protein per gram
Cost per 100g of protein, worked out from the pack price and the protein each pack actually yields. This is the only comparison that matters, and it reorders the shop considerably.
| Source | Pack price | Protein in pack | Per 100g protein |
|---|---|---|---|
| Dried lentils, 1 lb | $1.89 | ~114 g | $1.67 |
| Dried black beans, 1 lb | $1.99 | ~98 g | $2.03 |
| Peanut butter, 16 oz | $2.98 | ~114 g | $2.63 |
| Chicken thighs, 5 lb bone-in | $8.95 | ~273 g | $3.28 |
| Eggs, 18 | $4.98 | ~113 g | $4.39 |
| Tinned tuna, 2 tins | $2.58 | ~59 g | $4.39 |
| Greek yogurt, 32 oz | $5.49 | ~91 g | $6.05 |
| Cottage cheese, 16 oz | $3.29 | ~50 g | $6.59 |
A high-protein week for two, priced
Built from the top of that table: $57.96 for the week, $4.14 per person per day. It leans on thighs, eggs, pulses and dairy rather than lean cuts and supplements.
| Item | Quantity | Price |
|---|---|---|
| Yellow onions | 3 lb bag | $3.49 |
| Garlic | 1 head | $0.79 |
| Broccoli crowns | 2 | $3.48 |
| Baby spinach | 10 oz | $2.99 |
| Item | Quantity | Price |
|---|---|---|
| Bone-in chicken thighs | 5 lb pack | $8.95 |
| Eggs | 18 count | $4.98 |
| Greek yogurt | 32 oz | $5.49 |
| Cottage cheese | 16 oz | $3.29 |
| Dried lentils | 1 lb | $1.89 |
| Dried black beans | 1 lb | $1.99 |
| Canned tuna | 2 cans | $2.58 |
| Peanut butter | 16 oz | $2.98 |
| Item | Quantity | Price |
|---|---|---|
| Frozen peas | 16 oz | $1.39 |
| Item | Quantity | Price |
|---|---|---|
| Long-grain white rice | 5 lb bag | $5.49 |
| Rolled oats | 42 oz | $4.29 |
| Item | Quantity | Price |
|---|---|---|
| Milk | 1 gallon | $3.89 |
| Week total · 2 people | $4.14 per person per day | $57.96 |
High-protein meals that are actually cheap
The protein figures below are the stored per-serving values from the app's own recipes, not estimates. Every one of these clears 30g a serving.
Six over 30g of protein a serving
All from the NeatEat library, all built on the cheap end of the protein table. Tap any for the method, or let the app build a week that hits your protein target inside your budget.
20 minChicken & Cauliflower Mash Bowl
48g of protein in 20 minutes.
20 minCreamy Tuscan Chicken
42g protein, one pan, tastes like a restaurant.
40 minGreek Chicken and Chickpea Bowl
38g protein. Meal-preps perfectly.
20 minEgg and Black Bean Breakfast Tacos
Breakfast that works as dinner. 32g protein.
20 minChickpea and Spinach Frittata
Cooks once, eats cold. 32g protein a serving.
20 minCurried Split Pea Grain Bowl
Split peas are the cheapest protein in the shop.
Getting protein into breakfast
Breakfast is where most people lose the protein target, because the default options — toast, cereal, pastry — are almost entirely carbohydrate. It is also the cheapest meal to fix.
- Eggs, any way. Two eggs is about 12g for well under a dollar, and they cook in four minutes.
- Greek yogurt with oats. Higher protein than regular yogurt, and it keeps for two weeks.
- Cottage cheese on toast. Around 11g per 100g, and it needs no cooking at all.
- Last night's dinner. The single most effective fix, and the one nobody wants to hear.
Frequently asked questions
What is the cheapest source of protein?
Dried pulses. In this basket dried lentils work out at roughly $1.67 per 100g of protein and dried black beans at $2.03, against $4.39 for eggs and $6.05 for Greek yogurt. The trade is cooking time rather than money.
What is the cheapest meat for protein?
Bone-in chicken thighs, at about $3.28 per 100g of protein - cheaper per gram than eggs, and roughly half the price of chicken breast. They are also harder to overcook, which matters more on a weeknight than the price does.
Can you eat high protein on a tight budget?
Yes. The full high-protein week on this page costs $57.96 for two people, or $4.14 per person per day, covering all three meals. It works by taking protein from thighs, eggs, dairy and pulses rather than from lean cuts, fish fillets and supplements.
Is protein powder cheaper than food?
Generally no. Compared per gram of protein it sits above dried pulses and bone-in chicken, and well above eggs bought in larger packs. It is worth using for convenience or if you find it hard to eat enough volume, but it is not a budget strategy.
How much protein should a meal have?
A common working target is 25-40g per main meal for an adult, which is what the recipes on this page deliver. Spreading protein across all three meals is more effective than loading it into dinner, and breakfast is usually where the shortfall is.