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Budget Friendly Protein Options :: Whitney DeLong - Fitness & Nutrition
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Budget Friendly Protein Options

budget friendly protein options

Budget Friendly Protein Options

It’s not easy to build muscle, and it’s even harder to build muscle without feeling like you’re going to go broke – because protein can be expensive! According to experts, if you want to build muscle and maintain it, you need at least 1g of protein per pound of body-weight per day. If you’re looking for the best high-protein foods, there’s lean red meat, poultry, fish, and soy. But if you’re on a budget, the choices become limited. Still, there’s no need to put your protein fix on the back burner!


Below is a list of 5 less expensive but still protein-packed foods you can include in your everyday diet:

Whole eggs

It’s time to put sunny side-ups back on the breakfast menu! Did you know that you can get as much as 7g of protein per egg? (That’s already 11% of the daily value!) Make sure you don’t throw away the yolk either, because it contains half the proteins and vitamin A for good vision, vitamin D for regulating calcium, and vitamin E for maintaining a healthy immune system. What’s more is that this protein source is sure to help your muscles recover after a heavy workout!

Canned tuna

You can get as much as 30g of protein in a 5-ounce can of tuna! This is your best bet if you don’t want to go broke with the stuff in the seafood counter. You can make a simple tuna sandwich or a tuna salad for a quick snack. If you’re looking for a meal, have some grilled tuna with vegetables. Although there was an issue a while back about the mercury content of canned tuna being dangerous to your health, you don’t have to worry about that anymore. The Food and Drug Administration (FDA) says it’s safe to eat 1 can of light tuna per day.

Peanut butter

You probably had no idea that the peanut contains more plant protein than any other legume or nut, did you? Well, now you know! At 8g of protein per serving, peanut butter is a very economical way of getting your protein fix on a budget. It’s also a rich source of vitamins and healthy fats!


Whey is arguably the most popular muscle-building supplement, and for good reason. Just one scoop of a 30g serving of whey gives you 24g of protein. This is because whey protein, which is a by-product of milk, gives the body the amino acid profile it needs for building muscle, increasing strength, and speeding up recovery. More than this, whey is a fast-digesting protein, which means it’s the ideal post-workout nutrition source.

However, if you’re lactose-intolerant, you need to steer clear! Whey contains lactose, which is the natural sugar found in dairy products.

Plain Greek yogurt

An eight-ounce cup of this European version of yogurt gets you 11g of protein, which is twice as much protein in regular yogurt! What’s more is that this yogurt is richer in good fats and has less sugar. This is one of the best things you can put in your body. Have it with some fresh fruit or as a substitute for sour cream and have a good and healthy meal!


So many people object to starting their clean eating journey because they’re flat out SCARED of the grocery bill! And understandably so!! Many of us are on a budget, and I applaud you for that! Are you curious what my other tips and super skills are for saving tons of money at the grocery store?

Complete the form below and you’ll get my FREE Eating Healthy on a Budget Guide sent straight to your inbox!

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