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Sources of Low-Cost High-Protein Food


Are you on the lookout for any high-protein foods? Read on if you're looking for a low-cost source of high-quality protein for muscle growth and repair.

Whey protein supplements are widely marketed, and some of them can be very costly. You may not want to spend that much money, which is understandable. For those of us on a budget, the foods mentioned below provide some options.



Eggs are a perfect source of protein and are relatively inexpensive. Amino acids are also present, which aid muscle recovery. In addition, there are several different ways to train them.

Milk (whole)

Milk is similar to protein shakes in that it provides a rapid release of protein into the body. Milk is a great way to top up your protein levels after a workout or at any time, and it's a lot less expensive than whey protein supplements.

Tuna in a can

Tinned tuna is still piled high in my pantry. Tuna is a high-protein fish that can be canned in a number of ways, including with spring water, sunflower oil, and brine. It's also available in a variety of flavors, including herbs and tomato, to name a few. Nearly 20 grams of protein can be found in an 80-gram tin.

Some reports have shown that the high levels of mercury in tuna could be harmful to our health, so don't consume too much of it.

Steaks of chicken

I always purchase pacts of chicken steaks from the supermarket; they are usually of good quality, and you can get up to 8 steaks per pact for a low price, enough for three to four high-protein meals. To make it a full meal, I usually add vegetables.

Beans are a legume

Beans are a low-cost option; there are several different types of beans, and their protein content varies, but they are all a good source of protein. Lentils, black beans, pinto beans, and soy beans are some examples of beans.

Yogurt is a delicious dairy product

Yogurt is a good source of protein, which could come as a surprise to some. Greek yogurt is the most protein-dense yogurt, making it the perfect option for bodybuilders.

Peanuts are a delicious snack

Peanuts are relatively inexpensive and contain a high percentage of protein; however, salted or crispy-coated peanuts are unhealthy. While peanuts have a high fat content, much of it is non-saturated (good fat). While peanuts are not technically nuts, you may want to consider cashew nuts, walnuts, and almonds when you're thinking about nuts.