The Cheapest High-Protein Meals With the Best Protein-to-Calorie Ratio

David Cozzens
Dec 25, 2025
9 min read

Updated: 4 days ago

Eating high-protein meals doesn’t have to cost a fortune. Whether you’re looking to build muscle, lose weight, or maintain your health, focusing on meals with a strong protein-to-calorie ratio is key. Here’s what you need to know:

Protein-to-Calorie Ratio Matters: Meals with 25-30g of protein per serving are ideal for muscle growth and appetite control. Protein also burns more calories during digestion compared to fats or carbs.
Affordable Protein Sources: Many high-protein options cost less than $1 per serving. Look for foods priced at $0.10 or less per gram of protein.
Budget-Friendly Staples: Eggs, Greek yogurt, canned tuna, lentils, and chicken thighs are great examples of affordable, protein-packed foods.

This guide highlights meal ideas for breakfast, snacks, main dishes, and plant-based options - all designed to keep your wallet and health goals in check.

Cost Comparison of High-Protein Foods Per 20g Protein

1. Breakfast Options

Greek Yogurt Power Bowl

Plain nonfat Greek yogurt is a powerhouse, packing 18g of protein per cup and costing just $1.00–$1.50 [2]. For an extra protein kick, try mixing in chia seeds (3g protein per tablespoon) or peanut butter (7.6g protein per 2 tablespoons) [8]. Instead of reaching for granola, top it off with frozen berries to keep the calories in check [6]. To save even more, consider buying Greek yogurt in large 32-ounce tubs, which lowers the cost per serving [4].

Egg and Egg White Scramble

Eggs are a budget-friendly and versatile protein source. A single large egg offers 6g of protein for just $0.22 [2]. Create a balanced scramble by combining two whole eggs with two egg whites - this delivers around 22g of protein and stays within 200–250 calories. Want to stretch the meal further? Add half a cup of canned black beans (8g protein) for less than $0.60, keeping the total cost under $3.00 [2][6].

Cottage Cheese with Fruit

Low-fat cottage cheese is another excellent option, offering up to 28g of protein per cup. A half-cup serving costs about $0.60 [2][7]. Add some frozen fruit for natural sweetness, and sprinkle in flax or chia seeds for a boost of fiber and healthy fats [6].

I Prepped 5 Meals for $4 Each That Actually Tastes Good

2. Snacks and Light Meals

If you're looking to keep your protein intake high while keeping calories in check, these snack and light meal ideas are both convenient and easy on the wallet.

Hard-Boiled Eggs with Cheddar Cheese

Hard-boiled eggs are a classic, affordable protein source. Each large egg provides 6 grams of protein and 70 calories, costing around $0.22 per serving [2]. Pair one with a cheddar cheese stick, which adds about 7 grams of protein, and you'll have a snack that totals roughly 12.8 grams of protein and 188 calories [9]. To save time, boil a dozen eggs at the start of the week so they're ready to grab whenever hunger strikes [10].

Canned Tuna on Cucumber Rounds

Canned light tuna in water is another budget-friendly option, offering 27 grams of protein and only 121 calories per serving, with a cost ranging from $0.60 to $1.25 [9]. Serve the tuna on cucumber rounds or celery sticks for a low-calorie, high-protein snack. To enhance flavor without adding unnecessary calories, try mixing in mustard, a squeeze of lemon juice, or fresh herbs instead of mayonnaise [9]. As registered dietitian Lauren Twigge points out:

"Canned chicken, tuna, sardines, and more feature a high protein content, are rich in healthy fats, and are offered at a more affordable price point" [12].

Cottage Cheese with Turkey Roll-Ups

Low-fat cottage cheese is another excellent choice, delivering about 12 grams of protein per half-cup for just $0.55 to $0.60 [2]. Pair it with sliced deli turkey and part-skim cheese sticks for a no-cook snack that adds up to approximately 14 grams of protein [11]. Cottage cheese is particularly rich in casein, a slow-digesting protein that helps you feel full longer. Snacks like these, which provide at least 7 grams of protein and stay under 200 calories per serving, are perfect for keeping your energy up without overloading on calories [10]. These options fit seamlessly into your meal plan, helping you maintain a high-protein diet with ease.

3. Main Meals

For dinner, chicken thighs are a budget-friendly way to pack in protein. Bone-in, skin-on thighs provide 20 grams of protein for just $0.62, making them a more economical choice than chicken breasts, which cost $1.01 for the same protein amount [4]. They're perfect for meal prep, and buying them bone-in often lowers the price even more compared to boneless breasts [13].

If you're looking for versatility, lean ground beef is another great option. Opt for the leanest blend available - 93/7 lean ground beef costs about $1.46 per 20 grams of protein, while the 80/20 blend is slightly pricier at $1.58 due to its higher fat content. For a nutrient boost, try mixing it with mashed black beans (just $0.66 per 20 grams of protein) to create fiber-packed tacos or stuffed peppers. This combo adds richness and keeps you feeling satisfied [4][12].

For quick and easy dinners, sheet-pan meals featuring frozen fish are hard to beat. Frozen tilapia delivers 20 grams of protein for about $1.22, while salmon not only offers protein but also provides omega-3 fatty acids [4]. Pair either fish with roasted vegetables like broccoli or bell peppers on a single sheet pan, and you'll have a balanced, high-protein meal in just 20 minutes with minimal cleanup [5]. These meals typically provide 25 to 35 grams of protein while staying well within a calorie-conscious range [3][5].

4. Plant-Based Meals

Looking to save money while getting a solid protein boost? These plant-based meals offer a great balance of protein and affordability.

Lentil and split pea stews are excellent choices for budget-friendly, plant-based protein. Dried lentils pack 23 grams of protein per 3.5-ounce serving for just $0.35, while split peas offer the same protein content for about $0.28 [14]. Opting for dried versions instead of canned can cut your grocery costs by more than half [14].

"Lentils are one of the most nutritious foods that money can buy." – Meatless Monday [14]

Extra-firm tofu is another standout. It contains all nine essential amino acids, a rarity among plant-based foods [1]. At around $1.16 per 20 grams of protein, it’s still a cost-effective alternative to most meats [4]. Its firm texture makes it versatile - perfect for stir-fries or as a meat substitute in tacos. Plus, a single cup delivers 23 grams of protein [1].

Cooking in bulk can save both time and money. Whip up a large batch of lentil curry or split pea soup and freeze portions for easy, high-protein meals throughout the week [12]. You can also add dried black beans to your recipes for an extra nutritional boost. They cost approximately $0.66 per 20 grams of protein [4][12].

For quick, no-prep options, keep canned chickpeas and frozen edamame on hand. Both are affordable and convenient - canned chickpeas cost about $0.28 per serving, while frozen edamame ranges from $0.53 to $0.75 per serving [14][2]. Toss them into salads or grain bowls for an instant protein upgrade.

Conclusion

You don’t need to empty your wallet to build a high-protein diet. The meal ideas shared here show it’s entirely possible to meet your protein goals without overspending. Whether your focus is on fat loss, muscle growth, or simply improving your overall health, these budget-friendly options can help you stay on track.

Spreading your protein intake throughout the day is crucial. Aim for 25–30 grams per meal, as your body typically maxes out muscle synthesis at around 30 grams per serving [3]. This approach not only supports muscle repair but also helps maintain steady energy levels.

Stretching your budget is easier when you combine animal proteins with plant-based staples like beans and lentils. Registered dietitian Lauren Twigge emphasizes this strategy:

"One way to make the most of your animal proteins is to mix them with beans and lentils, which are rich in plant-based protein and fiber and come at a lower price point" [12].

Small tweaks can lead to big savings. For example, swap Greek yogurt for sour cream, opt for canned fish instead of fresh, or look for discounts on meat. Keeping affordable staples like canned tuna, dried lentils, and eggs in your pantry ensures you always have high-quality protein options on hand without breaking the bank.

Use these meal ideas as a starting point for balancing your protein needs and budget. Begin with one or two meals from this guide and build from there. Pay attention to how you feel - your energy levels, hunger, and fitness progress will let you know if you’re on the right path. The best high-protein diet is one that fits your lifestyle and is easy to stick with.

FAQs

What are some affordable high-protein breakfast options?

For a wallet-friendly, protein-packed breakfast, stick to versatile basics that offer solid nutrition without breaking the bank. Eggs are a fantastic choice - two large eggs pack about 13 g of protein and usually cost less than $0.30 each. Whether scrambled, boiled, or whipped into an omelet, they offer endless possibilities. Plain Greek yogurt is another powerhouse, delivering 15–20 g of protein per cup for about $1. Pair it with some fruit or nuts, and you’ve got a quick, balanced meal. Cottage cheese is equally impressive, providing roughly 14 g of protein per 1/2 cup at a similar price.

For plant-based or shelf-stable options, tofu is a great pick. A 1/2 cup serving contains about 10 g of protein and can be seasoned for a savory breakfast scramble. Canned beans or lentils are another budget-friendly option, offering 7–9 g of protein per 1/2 cup cooked. They pair wonderfully with whole-grain toast for a hearty start to your day. Need something quick? Milk adds 8 g of protein per cup for less than $0.20, and peanut butter delivers 8 g of protein in just 2 tablespoons for about $0.25. With these affordable staples, enjoying a high-protein breakfast is simple and easy on your budget.

What are some affordable high-protein meals with a great protein-to-calorie ratio?

If you're looking to enjoy high-protein meals without breaking the bank, it's all about choosing foods that pack the most protein for the least cost and calories. The good news? Plenty of options are available for under $2 per serving, making it easier to stick to your budget while supporting muscle growth, weight management, or a balanced diet.

Here are some affordable, protein-rich staples to consider:

Eggs: Two large eggs provide around 13g of protein and usually cost less than $0.30 per serving. They're a classic, versatile choice.
Canned fish (like tuna or salmon) and ground turkey: These are excellent sources of animal protein and can often be purchased in bulk to save even more.
Dairy products: Greek yogurt and cottage cheese are fantastic options, delivering 10–20g of protein per cup for just $1–$1.50.
Plant-based proteins: Lentils (9g of protein per 1/2 cup for about $0.15) and black beans (7g per 1/2 cup for $0.34) are incredibly affordable. Other options like tofu and various beans also cost under $2 per serving and come with the added benefit of fiber.

To stretch your dollar further, consider buying in bulk, choosing store brands, and stocking up during sales. Pair these protein sources with low-cost vegetables like spinach or broccoli and whole grains to create filling, nutrient-packed meals. Preparing meals ahead of time - think lentil soups, egg-and-veggie muffins, or bean-based chili - can help you portion out servings for the week. With a little planning, you can enjoy meals that deliver 20–30g of protein per serving without overspending.

How can I combine animal and plant-based proteins to save money while meeting my nutrition goals?

Combining animal and plant-based proteins is a smart way to keep meals affordable while ensuring you get all the essential amino acids your body needs. Start with budget-friendly animal protein sources like eggs, canned fish, or ground turkey, and pair them with plant-based options such as lentils, beans, or tofu. For instance, mixing one or two eggs with a generous serving of beans or lentils not only delivers high-quality protein but also adds fiber and nutrients - all for under $2 per meal.

Cooking beans or lentils in bulk is another wallet-friendly approach. Just ½ cup of these plant-based powerhouses packs 7–9 grams of protein and costs as little as $0.15–$0.34. They’re incredibly versatile - use them as a base for stir-fries, salads, or tacos. To boost protein further, top these dishes with a sprinkle of shredded cheese, a bit of canned tuna, or some tofu. Even simple additions like a handful of peanuts or a spoonful of Greek yogurt can increase protein without straining your budget.

Another cost-saving tip is to opt for less-expensive meat cuts, such as ground turkey or chicken thighs. Stretch these proteins further by combining them with plant-based ingredients in dishes like turkey-and-black-bean chili or chicken-tofu fried rice. This way, you can reduce the amount of meat you use while still creating satisfying, protein-packed meals that won’t break the bank.