A Nutritionist Shares Her Favorite High-Protein Meals on a Budget

If you’ve recently found yourself googling how to eat more protein—while staring longingly at an empty fridge—you’re not alone. When hanger is high and motivation is low, the result is typically one of two things: overpriced takeout or a bowl of cereal. And while both *can* satisfy a hungry belly, ultimate satisfaction comes from a protein-packed plate. Fortunately, crafting inexpensive high-protein meals doesn’t require a chef’s hat. Everyday ingredients and simple techniques fit the bill.

With that in mind, we’re sharing tips and tricks for adding more protein to your diet (in an efficient and budget-friendly way!). Time to turn your kitchen into a protein powerhouse—no lengthy recipes or hefty grocery bills required. Scroll for 12 simple and delicious inexpensive high-protein meals.

Recommended Daily Allowance (RDA) of Protein

For context, the U.S. Recommended Dietary Allowance is set at 0.8 grams of protein per kilogram of body weight. This is the minimum amount needed to prevent deficiency in adults. For example, a sedentary adult who weighs 70 kilograms (154 pounds) would require at least 56 grams of protein per day. But that number is low. Depending on your unique situation, including if you’re pregnant or lactating, consider consulting with a Registered Dietitian to get personalized guidance.

When it comes to protein, how much is too much?

As with most things in life, too much of a good thing isn’t necessarily a good thing. While overdoing protein consumption isn’t a concern for most, knowing where to draw the line is helpful. After all, eating a high amount of protein (particularly without a balance of fiber) can lead to a higher risk of health concerns, like kidney stones.

But for the average person—someone who isn’t an elite athlete or involved in body-building competitions—does that line exist? And where does it lie? Ultimately, this comes down to several factors: age, sex, activity level, and overall health. While experts have varying opinions, it’s reasonable to aim for no more than two grams of protein per kilogram of body weight. So, that would be about 125 grams/day for a 140-pound person.

Why Women Need Protein

Honing in on women’s health, protein is crucial for several reasons. We need it to maintain lean muscle mass—which is especially important as we age to support overall strength and mobility. Additionally, protein is involved in regenerating body tissues, including skin, hair, and nails. Protein also aids in the production of enzymes and hormones, supporting our metabolism and immune health. Furthermore, because protein is incredibly satiating, adequate intake can aid in stable blood sugar and feeling full.

Pregnant or lactating? If so, your protein needs increase to support fetal development and breast milk production.

Is eating a high-protein diet expensive?

It’s as expensive—or as budget-friendly—as you make it. While some high-protein foods, like grass-fed meats and certain seafood are costly, there are plenty of affordable protein sources. Staples like beans, lentils, eggs, Greek yogurt, and canned tuna are protein-packed and wallet-friendly. Other vegan protein options, like non-GMO tofu, tempeh, and peas, can be cost-effective, too.

From smart meal planning and buying in bulk to taking advantage of seasonal sales and discounts, a high-protein diet doesn’t have to break the bank.

Budget-Friendly Protein Options

Although affordability spans a spectrum, below are protein-rich foods that can help keep your budget in check.

Beans, Lentils, and Legumes

Beans, lentils, and legumes are powerhouse ingredients to boost your protein intake. Plus, they offer essential vitamins, minerals, and fiber. These versatile staples can be used in various recipes: soups, stews, salads, and spreads. A simple bowl of vegetarian chili checks all the boxes!

Eggs

Nature’s budget-friendly protein. Eggs are a nutritional goldmine and one of the most economical sources of high-quality protein available. (But keep in mind that labels matter!) With about six grams of protein per large egg, they can be incorporated into a variety of meals—omelets, frittatas, and egg salad sandwiches.

Canned Fish

Canned (or tinned) tuna and salmon are often overlooked as affordable protein sources. They’re shelf-stable, easy to prepare, and packed with protein, omega-3 fatty acids, and other nutrients. Tuna toasts, salmon patties, and sushi bowls with canned fish are all options to help you meet your protein goals.

Chicken Thighs

While boneless, skinless chicken breasts are popular choices for lean protein, don’t forget about chicken thighs and drumsticks! These cuts are often more affordable and are just as delicious when prepared the right way. Marinate and bake them for flavorful, inexpensive high-protein meals without breaking the bank.

Greek Yogurt

Greek yogurt is an excellent source of protein and can be enjoyed as a snack or incorporated into various recipes. Opt for plain, unsweetened Greek yogurt to avoid added sugars and save money compared to flavored varieties. Top with fresh fruit, nuts, or seeds (we love hemp, flax, and chia) for extra flavor and nutrients.

Protein Powder

Protein powders, like whey or plant-based options, can be a cost-effective way to boost your daily protein intake. Look for budget-friendly brands and buy in bulk to save even more money. Add a scoop of protein powder to your smoothies, yogurt bowl, baked goods, and oatmeal! The sky’s the limit.

Simple Protein Hacks

If you’re trying to squeeze in more protein—and aren’t sure how—we have you covered. First and foremost, start your day with protein. For example, this cottage cheese breakfast bowl comes together quickly and is loaded with protein. Running out the door? Hard-boiled eggs, a piece of fruit, and jerky work too.

Speaking of jerky, keep protein-rich snacks on hand: mixed nuts, string cheese, protein bars, or dry roasted edamame. When marinating meat for dinner, use Greek yogurt! It’s a convenient way to add more protein. Lastly, don’t skimp on seeds. Add hemp seeds, pumpkin seeds, etc. to tack on a few more grams of protein to your favorite dishes.

18 Inexpensive High-Protein Meals

Rounding up a few of our favorites, here are 18 inexpensive high-protein meals to add to your weekly repertoire.