When you’re trying to feed a family or stick to a meal prep plan, protein can be one of the most expensive parts of your grocery list. While chicken is a go-to budget staple, it’s not your only option. There are plenty of affordable protein sources that can diversify your meals without driving up costs. Here are ten alternatives that offer great nutrition at a low price.
- Eggs
Eggs are a versatile, protein-packed staple that can be eaten for any meal of the day. Hard-boiled for snacks, scrambled for breakfast, or folded into fried rice—they’re high in protein and affordable year-round. - Canned Tuna
Shelf-stable and protein-rich, canned tuna is perfect for salads, pasta dishes, or sandwiches. It’s one of the most budget-friendly animal proteins available and can be found at almost every grocery store. - Dried or Canned Lentils
Lentils are high in protein, fiber, and iron. Use them in soups, curries, or veggie burgers. One pound of dried lentils can stretch across several meals and costs just a couple of dollars. - Black Beans
Another protein-packed pantry essential, black beans are filling, easy to season, and ideal for burritos, rice bowls, and chili. Buy them dried for maximum savings or canned for convenience. - Greek Yogurt
Greek yogurt contains more protein than regular yogurt and can be used in both savory and sweet dishes. Opt for the plain version to avoid added sugars and use it as a base for sauces, dips, and smoothies. - Cottage Cheese
Cottage cheese is often overlooked, but it’s high in protein and low in cost. Use it in pancakes, on toast, or blended into dips for a creamy texture with a nutritional punch. - Tofu
Tofu absorbs the flavor of whatever you cook it with, making it ideal for stir-fries, scrambles, and sheet-pan meals. It’s one of the most cost-effective plant-based proteins, especially when bought in bulk. - Peanut Butter
Natural peanut butter provides healthy fats and a surprising amount of protein. It’s perfect for quick snacks or energy bites, and a single jar goes a long way in meal prep. - Canned Salmon
More affordable than fresh, canned salmon can be used in patties, pastas, or salads. It also offers omega-3s, making it a nutrient-rich addition to budget meals. - Tempeh
Tempeh is a fermented soy product with a firmer texture and a nuttier flavor than tofu. It’s a great substitute for meat in tacos or stir-fries and can often be found at a lower price point than traditional meat options.
Including a variety of these affordable proteins in your rotation keeps meals exciting and ensures you’re meeting your nutritional goals without overspending. Many of these options are pantry- or fridge-friendly, making them perfect for long-term meal prep strategies.
