Protein is an important part of the human diet. It provides energy and helps to build, maintain and repair muscle. Lean, fresh proteins are at the core of a healthy diet. However, eating on a budget can leave you almost 100% leaning on carbs and fats.
Carbs and fats are temporarily filling. In college, you may have lived “pretty well” on cheap carbs like Ramen, pasta, big macs and fries, or white bread – to match a shoestring budget. But nothing replaces protein. Protein rich foods are the key to developing that lean muscle over time. Read our article on 20 top high protein foods here!
With the right recipes and shopping habits, you can enjoy a high-protein diet on a budget. Here are a few strategic tips for healthy proteins at a low cost.
Low Cost Protein Rich Foods
Peanut Butter and Jelly on Wheat Bread
One of the cheapest protein hacks in the grocery store is a simple peanut butter and jelly sandwich on wheat bread. Wheat breads, especially whole wheat and multi-grain have inherent protein, carbs, and fiber at a pretty low price. There is usually a lowest-cost loaf of wheat bread option.
From there, look for a large tub of peanut butter. Grab a jar of chunky or natural peanut butter.
Protein Powder in Shakes, Smoothies, and Baking
Protein powders and protein shake mixes are a great way to boost the protein content of your meals and snacks without a massive increase in your grocery budget. A protein shake for breakfast or protein powder added to a morning smoothie (or pancakes) can give you an energy boost even if you’re not a “breakfast” kind of person.
You can add some protein shake powder to your baking mix for a sweet flavor blend and extra protein in every muffin. If you enjoy hot cocoa in the winter, add protein powder instead of an extra scoop of cocoa or creamer. For savory recipes, check out unflavored protein or collagen powders.
Learn to Make Soup
Healthy Soups are surprisingly easy to make, even if you’re not a great chef. And a big pot of soup or a delicious casserole can keep you eating healthy high-protein meals all week.
Buy the cheapest cuts of chicken (or your homestyle choice of soup meats) and sauté them with vegetables like carrots, onions, broccoli, or potatoes to create a soup base to your personal flavor preference. Add water or broth and starches like rice, egg noodles, or lentils. Try beans from dried or canned. Then add the spices that were always your favorites at home. Boil for about an hour to make your version of “tastes like home” soup.
Bonus Tip: Don’t be afraid to add more water, it can boil off or soak up the starch over time.
High-Protein Snacks and Sides
Healthy protein-rich snacks can make a big difference in keeping your protein intake at the desired levels. If you’ve already budgeted for snacks, simply focus on snacks that are low in cost and high in protein. Cheese crackers, peanuts and trail mix, yogurt, or hummus are all great choices. You can also use strategic sides like beans or lentils to add protein to any meal or snack plan.
- Milk
- Oats
- Whole Grains
- Hummus
- Cheese
- Peanuts & Trail Mix
- Yogurt
- Beans
- Lentils
- Cottage Cheese
Eggs, Eggs, Eggs
Eggs are a great and cheap source of protein if you can digest them comfortably. While eggs are not for everyone, they’re a great fallback for those with compatible gut flora. You can use eggs to add protein to any recipe. Blend an egg into your stir-fry to make it richer and higher in protein. Teach yourself to fry, poach, and scramble eggs for breakfast, or soak bread in eggs to make French Toast.
Make hard-boiled eggs for protein snacks on the go, or boil them soft and break them open over toast. Eggs are a great way to keep your menu interesting while eating on a shoestring budget.
Black Bean Tacos
Tacos are one of the best meals you can learn to make for low-cost cooking. You can sauté almost any meat in taco spices to create flavorful taco meat, and tacos are deliciously complete with the help of very inexpensive beans and rice. Dried beans are sold for cents per pound, and canned prepared black beans or refried beans are still extremely affordable. Refried beans, black beans, and spiced brown rice are the perfect way to make your taco meat stretch with a blend of high-protein ingredients at a very low cost.
Learning to make tacos unlocks an entire recipe chain ranging from crispy nachos to gooey enchiladas. With the right blend of spices, almost any combination of low-cost meat and beans can become a delicious and sharable high-protein meal.
Carry Protein Bars
Some protein bars can be found at a great bulk price, and these can serve as a way to stay fueled without stopping for extra meals. A protein bar can help you avoid the urge for low-efficiency fast food and help curb the craving for sweets that can lead to consuming and spending money on empty calories. Stashing oat bars, peanut butter, fruit and nut, or dried meat snacks can help keep you stay focused on high-protein foods when you’re on the run, and prevent impulse buying.
Keep a pack of protein bars in your bag to handle hunger. Many people find this is not only energizing, but also helps them focus their budget at the grocery store instead of midday fast food options.
Maintaining a High-Protein Diet on a Healthy Budget
Staying healthy while eating on a budget has always posed a challenge. Staying healthy and protein-rich on a budget takes strategy but is surprisingly doable. If you know how to shop for the cheapest cuts of meat and live on healthy protein-rich snacks, then your diet may be better than ever during this unique grocery store challenge. Just remember to blend in plenty of low-cost seasonal fruits and veggies from the produce section to keep your nutrients balanced.