Protein sources are both affordable and easy to incorporate into a healthy lifestyle, offering versatile options that can fit a variety of diets and budgets. In order to maintain a healthy lifestyle and optimal health, protein is essential for muscle repair, immune function, and overall health. And it's important to find ways to increase that protein intake and keep those protein ratios higher for those reasons.
Luckily, there are many different protein sources - like beef jerky - that are budget friendly and quick on the go as to not to overcomplicate your meals or prevent you from hitting those protein goals. As consumers of decently high protein diets ourselves, we've curated a list of different protein sources that are not only affordable, but also easy, quick, and delicious.
1. Cottage Cheese
Say what you want, but cottage cheese is a protein powerhouse. A 4oz serving of Good Culture Whole Milk Classic Cottage Cheese has 14g of protein with only 110 calories. It's made with simple ingredients that will make you feel good and fuller for much longer.
Shop: Good Culture Cottage Cheese - $6.39
2. Natural Sugar-free Peanut Butter
We all know that peanut butter comes in all different shapes and sizes. In other words, some can be loaded with sugar and unnecessary additives while others are completely free of processed ingredients. When looking at the label, make sure to choose a nut butter that doesn't contain any sugar or oils. We like the 365 by Whole Foods Market brand because it's made from dry roasted peanuts and salt and contains 8g of protein per serving.
Shop: Natural Sugar-free Peanut Butter - $3.49
3. Lentils
When in doubt, stick to whole foods that aren't processed or modified and this will lead to a balanced diet that has lots of nutritional value. We love lentils because they are a great plant based protein source that contain 18g of protein per cup. They're also super versatile and can be made in soups, stews, salads, or simply on their own! Helpful tip - put them in a vegetarian chili recipe and they'll add a nice earthy flavor. Plus, they are super affordable and make a large amount.
Shop: Organic Green Lentils - $3.99
4. Naked Jerky Crisps
If you're looking for a high protein snack, but without consuming a high volume of food our Naked Jerky Crisps are the perfect fit for you! At 40g of protein per 1.8 ounces, it's contains more protein than double the average protein shake. Plus, they're crispy, crunchy, and deliciously meaty and will satisfy all those savory cravings. Fear no muscle loss here! These will make sure you hit those high protein goals.
Shop: People's Choice Beef Jerky Naked Jerky Crisps - $8.95
5. Hard Boiled Eggs
If you're into meal prepping before the week, hard boiled eggs are a great source of protein for snacks or breakfasts. A single hard boiled egg contains 6g of protein, making them a nutrient dense option that will boost your intake. They are also relatively inexpensive compared to other protein sources. They're both cost effective and easy to make and will last you all week. Pick up a pack of a dozen free range eggs and you're good to go!
Shop: Eggs - $3.69
6. Pumpkin Seeds
Pumpkin seeds are both rich in nutrients like magnesium, iron, zinc, and other healthy fats and contain a significant amount of protein per serving. In fact, around 7-8 grams of protein are in one ounce. It's a wonderful plant based diet protein source for those that are either vegetarian or vegan. They're also super easy to incorporate into smoothies, salads, yogurt and many more!
Shop: Pumpkin Seeds - $5.99
7. Canned Tuna
If you're looking for a quick and easy source of high protein, grab a can of tuna. It's packed with protein, typically providing around 20-25 grams of protein per 100 grams and is both convenient and affordable. It also has a long shelf life, which makes it a convenient pantry staple. Make it into tuna salad for lunch and you'll have a healthy dose of protein that will keep you fuller longer. Plus it's helpful for weight management because it's naturally lean.
Shop: 365 by Whole Foods Market No Salt Albacore Tuna 6pk - $15.99
8. Milk
It may sound simple and basic, but milk serves as a good source of protein with pricing that is reasonably low. A cup of Vitamin D milk typically contains around 8g of protein, which is a quick way to get some gram of protein into your day. If you don't want whole milk, you can also drink skim milk as it also has a sufficient amount of protein. Enjoy it in the morning with your breakfast as an added protein boost to start your day!
Shop: Happy Belly Whole Milk 1 Gallon - $4.19
9. Whey Protein Powder
There are lots of protein powders out there on the market that range in price, formulas, and taste. We've found a protein powder that is 100% Whey Protein Concentrate and doesn't contain any added flavors or artificial sweeteners. It's also low in cost making it an ideal protein source for your daily intake. It's perfect for protein shakes and will aid in muscle mass and post workout recovery.
Shop: It's Just! 100% Whey Protein Concentrate - $17.99
10. Lean Ground Turkey or Chicken
Lean proteins like ground turkey, chicken, and lean beef are all rich in protein, which is essential for muscle repair, immune function, and hormone regulation. Lean cuts of chicken and turkey are especially low in fat and contain fewer calories per serving making them a good option for those trying to lose weight or maintain a healthy lifestyle. We like to cook with skinless chicken breasts to make shredded chicken which can be used in a number of different recipes.
Shop at your local grocery store.
11. Greek Yogurt
Oikos Greek Yogurt makes a specific yogurt that doesn't contain added sugar, artificial sweeteners or fat with at least 15g of protein per container. Some even contain 20g of protein! They come in a variety of flavors and are the perfect snack or breakfast food to fill you up.
Shop: Oikos Vanilla Triple Zero Greek Yogurt - $6.69
12. Chia Seeds
Although chia seeds don't have as much protein as animal products, they still provide about 4-5 grams of protein per 28 gram serving. They are a good option for adding plant-based protein to your meals whether or not you're vegetarian or vegan. They also are rich in omega-3 fatty acids, fiber, and antioxidants and are great for your microbiome! Add them to a smoothie, protein shake, salad, or overnight oats and they will help with your overall digestive health.
Shop: Carrington Farms Organic Chia Seeds - $7.81
13. Bison Meat
If you've never tried bison before, this is your sign! Bison is rich in high quality protein, with 22-24 grams of protein per 3.5ounces and is a naturally leaner meat making it a healthy alternative to beef or pork. Use it to make bison burgers and you won't even miss out on the traditional beef.
Shop at your local grocery store.
14. Quinoa
Quinoa is a plant based protein that contains a higher amount of protein per serving than other grains like rice or oats. It's nutrient dense meaning it contains fiber, iron, magnesium, and b-vitamins and is also gluten-free. For anyone who has a dairy or gluten allergy, this is for you. Its versatility is also a bonus because it's easy to incorporate into meals. It can be used as a base for salads, added to soups, or served as side dishes.
Shop: Ancient Harvest Organic Tri Color Harmony Quinoa - $11.99
15. Black Beans
Canned black beans are an inexpensive source of protein and pack 7-8 grams of protein per 1/2 cup cooked. They are versatile and easy to include into a wide variety of dishes like soups, salads, burritos, stews or sides. They are also low in fat and cholesterol-free, making them a heart healthy protein source.
Shop: Amazon Fresh Canned Black Beans - $1.19
16. Pea Protein Powder
Protein shakes are super convenient and the perfect way to incorporate lots of protein on the go. Terrasoul Superfoods makes an Organic Pea Protein Powder that is both affordable and delicious. It blends easily, has a neutral flavor, and contains 8g protein per tablespoon. Mix it into some overnight oats or a smoothie and it will keep you full.
Shop: Terrasoul Superfoods Organic Unflavored Pea Protein Powder - $14.84
17. Bone Broth
Bone broth has so many health benefits and is also rich in protein. It supports better sleep, gut and digestive health, skin, hair, nails, joint mobility, and youthful skin. It can be the perfect snack to hold you over until the next meal and contains 19g protein per one container.
Shop: Kettle & Fire Classic Chicken Bone Broth 6 pk - $38.88
18. Salmon
In addition to being a good source of protein, salmon is loaded with omega-3 fatty acids that help support heart health, brain function, and reduction of inflammation in the body. It's low in saturated fat, and also supports muscle growth and recovery.
Shop at your local grocery store.
19. Chickpeas
Roasted chickpeas in olive oil are not only simple to make and delicious, but they are also full of protein. In fact, they contain 14-15 grams of protein per cup (cooked). They are nutrient dense and are widely affordable in both canned and dried forms. It's a great staple food to have in your pantry.
Shop: 365 by Whole Foods Market Unsalted Garbanzo Beans - $1.39
20. Farro
Farro is a grain with a nutty flavor that is sold dried and cooked until soft. It's both high in protein and fiber and can help protect against heart disease. It's best used in many dishes like tabbouleh or salads and is relatively easy to cook.
Shop: 365 by Whole Foods Organic Farro - $4.69
21. Edamame
Edamame otherwise known as soybeans are a great source of protein. In fact, it provides about 18 grams of protein per cooked cup and is one of the highest protein legumes. It also is a complete protein meaning it contains all nine essential amino acids the body needs.
Shop: Yupik Beans Dry Roasted and Salted Edamame - $13.99
22. Sunflower Seeds
Sunflower seeds are tiny but mighty! A one ounce serving of these seeds contains about 6gram of plant based protein. They also contain lots of healthy nutrients like vitamin E and magnesium. Put them on top of a salad or eat them on their own and they will help fuel you throughout the day.
Shop: Yupik Organic Sunflower Seeds - $12.99
Bottom Line
There's a diversity of protein sources that can fuel your healthy lifestyle and help you hit those protein goals in an affordable and easy way. Once you understand your protein needs, incorporating these high protein foods will be easy and effective in achieving your goals.
