“10 Affordable Protein Sources Under $1.50 for Muscle Gains (No Powder Needed)”
Intro: Why Protein on a Budget Is So Hard
Trying to hit your daily protein goals with affordable protein sources without spending a fortune? You’re not alone. Whether you’re just starting your fitness journey or trying to eat healthier on a tight budget, affordable protein sources are often the trickiest (and priciest) nutrient to get right.
Everyone says to eat more eggs or steak, but have you checked the prices lately? Eggs, once the go-to cheap protein, are now surprisingly expensive unless you buy in bulk. And steak? Delicious, sure, but not exactly beginner-budget friendly. Protein powder can be great, but it’s another upfront investment that not everyone is ready to make. Protein content cost is also very important to make sure you’re getting the most bang for your buck.
Finding affordable protein sources can be a challenge, but this guide will help you discover options that fit your budget and dietary needs.
So where does that leave you?
Right here—this guide has your back.
These 10 affordable protein sources will not only help you meet your protein needs but will also keep your grocery bill in check while ensuring you enjoy delicious meals.
How Much Protein Do You Really Need?
- For most women, aim for around 75–100g of protein per day
- For most men, around 120–150g per day is a great target
These are general ranges for active individuals who want to maintain or build muscle. If you’re new to tracking protein, start here and adjust based on your results and appetite.
Top 10 Affordable Protein Sources
Incorporating a variety of affordable protein sources into your daily meals is essential for maintaining a balanced diet.
- Greek Yogurt (Plain, Nonfat or Low-Fat)
Greek yogurt is a protein powerhouse. A single cup delivers 15–20g of protein. Look for plain versions to avoid added sugars and save money by buying the larger tubs instead of individual servings.
Affordable protein sources like Greek yogurt are a great way to start your day while meeting your protein goals.
Pro tip: Add chia seeds or fruit on top for flavor and fiber.
- Canned Tuna
Shelf-stable, high in protein (around 30g per can), and ready to eat, canned tuna is a budget-friendly MVP. Opt for tuna in water to keep fat content lower.
Incorporating canned tuna into your meals is one of the easiest ways to add affordable protein sources to your diet.
Pro tip: Mix with a little mustard or Greek yogurt for a quick protein-packed spread.
- Lentils (Dry or Canned)
Lentils are incredibly affordable and deliver around 18g of protein per cooked cup. They’re also loaded with fiber, which helps with fullness and digestion.
Lentils are not only one of the most affordable protein sources, but they’re also extremely versatile in recipes.
Pro tip: Simmer with spices for a hearty plant-based stew or use in wraps.
- Black Beans
One cup of cooked black beans has about 15g of protein, plus tons of fiber and slow-digesting carbs.
Including black beans as one of your affordable protein sources can enhance your meals while being budget-friendly.
Pro tip: Combine with rice and salsa for a complete, filling meal.
- Cottage Cheese
Creamy, versatile, and packed with 13–14g of protein per half cup. Cottage cheese is great as a snack or base for sweet or savory bowls.
Cottage cheese is another top contender among affordable protein sources that can be enjoyed at any time of day.
Pro tip: Add cinnamon and berries or mix with a little hot sauce for a savory twist.
- Sardines (Canned in Water or Olive Oil)
Don’t sleep on sardines—they pack about 22g of protein per can and are rich in omega-3s, vitamin D, and calcium.
Sardines are often overlooked, but they are one of the healthiest and most affordable protein sources available.
Pro tip: Eat them on toast, crackers, or toss into a salad.
- Peanut Butter (Natural or Store-Brand)
While not super high per serving, 2 tablespoons of peanut butter gives you about 8g of protein plus healthy fats. It’s also affordable, shelf-stable, and filling.
Peanut butter can serve as a delicious and affordable protein source that adds creaminess to your snacks and meals.
Pro tip: Pair with whole grain bread, bananas, or oats.
- Chickpeas (Canned or Dry)
One cup of cooked chickpeas contains about 15g of protein. They’re great for roasting, tossing in salads, or blending into hummus.
Chickpeas, among the most affordable protein sources, can be roasted for a crunchy snack or blended into a smooth hummus.
Pro tip: Roast with spices for a crunchy, high-protein snack.
- Beef Liver
This underrated organ meat is both incredibly affordable and nutrient-dense. A 4 oz portion has about 23g of protein and is rich in B12, iron, vitamin A, and more.
Cost protein content: 100g: 20g
Cost: As low as $1.99/lb
Beef liver is a stellar choice for anyone seeking an affordable protein source packed with nutrients.
Pro tip: Sauté with onions or chop into stir-fries to ease into the taste.
- Oats
Yes, oats! One cup of cooked oats has around 6g of protein. Alone, they’re not enough, but paired with yogurt, chia, or peanut butter, they become a protein-friendly base.
Pro tip: Overnight oats with Greek yogurt and peanut butter = easy, protein-packed breakfast.
Final Tip: Its always good to know how much your food weighs. Check out this affordable food scale
Affordable Protein Comparison Chart
| Food Item | Protein (per serving) | Avg. Cost per Serving | Calories |
|---|---|---|---|
| Greek Yogurt | 20g | $1.00 | 100–120 |
| Canned Tuna | 30g | $1.25 | 120 |
| Lentils | 18g | $0.50 | 230 |
| Black Beans | 15g | $0.50 | 225 |
| Cottage Cheese | 14g | $0.80 | 100 |
| Sardines | 22g | $1.20 | 180 |
| Peanut Butter | 8g | $0.40 | 190 |
| Chickpeas | 15g | $0.50 | 270 |
| Beef Liver | 23g | $1.50 | 150 |
| Oats | 6g | $0.30 | 150 |
Sample Meal Plans: Budget-Friendly Protein Goals
Day 1: 100g Protein Goal
- Breakfast: Greek yogurt + chia + berries (20g)
- Lunch: Canned tuna with toast or rice (30g)
- Snack: Peanut butter + banana (8g)
- Dinner: Lentils + black beans over rice (33g)
- Snack: Cottage cheese (14g)
Total: ~105g protein / ~$5.50 total cost
Day 2: 130g Protein Goal
- Breakfast: Greek yogurt + chia + oats (20g)
- Lunch: Beef liver stir-fry with rice (23g)
- Snack: Cottage cheese + almonds (14g)
- Dinner: Lentils + black beans (33g)
- Snack: Sardines on toast (22g)
- Evening: Peanut butter oats (8g)
Total: ~130g protein / ~$6.75 total cost
FAQ: Affordable Protein Questions
Q: Can I build muscle with plant-based proteins only?
A: Yes! Beans, lentils, oats, and chickpeas are rich in protein. Pairing them together ensures you get all essential amino acids.
Q: What’s better—Greek yogurt or cottage cheese?
A: Both are great! Greek yogurt is slightly higher in protein per cup, but cottage cheese is usually cheaper and lower in sugar.
Q: Is beef liver really worth trying?
A: It may not be the most popular choice, but beef liver is incredibly nutritious and cost-effective. Start with small portions if the taste is strong for you.
Q: Should I avoid protein powder?
A: Not at all—it can be convenient and effective. But this guide is for people who want to skip the upfront cost and stick to whole foods.
How can I get 100 grams of protein a day cheaply?
Start by stacking affordable, high-protein staples like Greek yogurt, lentils, cottage cheese, canned tuna, and peanut butter. These can easily get you to 100g of protein daily for just a few dollars.
What is poor man’s protein?
Beef liver is often called poor man’s protein. It’s extremely affordable—sometimes under $2 a pound—and loaded with around 20g of protein per 100g serving. It’s also rich in iron, B12, and vitamin A.
What is the cheapest way to get protein?
Dry lentils and beans are among the cheapest sources of protein per serving. Other budget-friendly picks include canned fish, Greek yogurt, and beef liver. These foods offer high protein content and extra nutrition for the price.
How to get 150g of protein a day cheaply?
Here’s an example day to hit 150g affordably:
- Breakfast: 1 cup cottage cheese + 2 tbsp peanut butter (32g)
- Lunch: 1 cup cooked lentils + 1 can canned tuna (40g)
- Snack: Greek yogurt + 1 tbsp chia seeds (18g)
- Dinner: 4 oz beef liver + 1 cup beans + ½ block tofu (60g+)
That adds up to 150g of protein with no powders or pricey meats—just smart, cost-effective choices.
Final Thoughts: Affordable Protein Isn’t Impossible
You don’t need a big budget to hit big protein goals. With a smart mix of animal and plant-based options—like liver, lentils, and Greek yogurt—you can fuel your fitness without draining your wallet. Plan ahead, shop smart, and keep your meals simple but strategic.
If this guide helped you, save it, share it, and tag ACG Fitness when you try one of these meals.
👉 Also check out our most popular article: [Top 10 Premade Protein Drinks Ranked] for quick grab-and-go options!
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