Top 15 Affordable Protein Sources at Your Local Supermarket

For an active person, the recommendation is 1.6-2g protein per kg of body weight.

Example: A 70 kg person needs 112-140g of protein daily.

The challenge: quality proteins can be expensive. But with the right choices, you can hit this target on a modest budget.

1. Eggs (best value)

A pack of 10 eggs provides about 60g of protein. One egg has 6g of high-quality protein at a very low cost per gram.

2. Cottage Cheese

250g provides about 30g of protein. Ideal before bed (casein for slow release).

3. Frozen Chicken Breast

1 kg provides about 230g of protein. Buy large packs and freeze.

4. Canned Tuna (in water)

One can provides about 25g of protein. Perfect for quick salads.

5. Lentils and Chickpeas

500g dry provides about 45g of protein. Cheapest option, but incomplete proteins (combine with grains).

6. Greek Yogurt

400g provides about 40g of protein. Tasty and versatile.

An example of how to eat 140g of protein daily on a budget:

Breakfast: 3 eggs + whole grain bread = 20g protein

Snack: 150g Greek yogurt = 15g protein

Lunch: 200g chicken breast + rice + vegetables = 50g protein

Snack: 100g cottage cheese = 12g protein

Dinner: 150g tuna + salad = 35g protein + 2 eggs = 12g

Total: ~144g protein | Affordable daily cost

• Buy on sale - meat near expiration is often half price
• Freeze immediately what you buy on sale
• Compare prices - different stores often have different deals
• Buy in bulk - larger quantities are cheaper per unit
• Farm eggs - if you have access, they're often cheaper and better quality

FitAzi automatically calculates macronutrients and suggests cheaper alternatives for your favorite recipes.