Affordable Protein Sources for a Budget-Friendly Diet
With the rising cost of everyday items, it’s becoming increasingly challenging to maintain a healthy diet without breaking the bank. However, there are several affordable protein sources that can help you meet your nutritional goals while keeping your expenses under control.
21. Steak
Steak is a beloved meal for many, and while it’s rich in protein, it’s not the most budget-friendly option. Even cheaper cuts like rump can cost around $12.50 for 300 grams at Woolworths. Despite this, steak provides a significant amount of protein, with 22 grams per 100 grams.
- Protein in 100 grams: 22 grams
- Amount of protein for $1: 5.28 grams
20. Quinoa
Once considered a superfood, quinoa has become a common side dish in many Australian households. However, it’s still an excellent source of protein, offering nearly 15 grams per serve. A 500-gram bag of quinoa typically costs around $6.50.
- Protein in 100 grams: 13.1 grams
- Amount of protein for $1: 10 grams
19. Greek Yoghurt
Greek yoghurt is a great addition to any diet, especially for those engaging in high-intensity strength training. A two-kilo tub of Greek yoghurt can be purchased for approximately $13.80, providing close to 100 grams of protein.
- Protein in 100 grams: 10 grams
- Amount of protein for $1: 14 grams
18. Whey Protein
Whey protein is specifically designed to enhance your diet, and it may not be as expensive as some might think. A 454-gram tub of whey protein powder can be found for around $55.95, offering more than three-quarters pure protein.
- Protein in 100 grams: 77 grams
- Amount of protein for $1: 6.24 grams
17. Tempeh
Tempeh is a nutritious and affordable option, made from soybeans. It contains almost 20 grams of protein per 100 grams, and a 300-gram block usually costs about $4.50.
- Protein in 100 grams: 15 grams
- Amount of protein for $1: 10 grams
16. Swiss Cheese
Swiss cheese is often overlooked but is a good source of protein. A 200-gram packet of Swiss cheese costs around $4.39 and is nearly one-third protein.
- Protein in 100 grams: 27 grams
- Amount of protein for $1: 12.3 grams
15. Beef Mince
Beef mince is a quick and affordable way to add protein to your meals. Half a kilo of lean beef mince costs around $12, providing about 70 grams of protein.
- Protein in 100 grams: 22.4 grams
- Amount of protein for $1: 9.3 grams
14. Tofu
Tofu is a staple for vegetarians and can also be a great addition to a carnivore’s diet. A 350-gram block of tofu costs around $4.70 and can be used in various recipes.
- Protein in 100 grams: 15.9 grams
- Amount of protein for $1: 11.8 grams
13. Cottage Cheese
Cottage cheese is known as “the healthy man’s ice-cream” and is packed with protein. A 500-gram tub of creamed cottage cheese costs around $5.49, providing 55 grams of protein.
- Protein in 100 grams: 11 grams
- Amount of protein for $1: 10 grams
12. Almonds
A 400-gram packet of unsalted almonds costs around $8, offering a week’s worth of snacks with up to 84 grams of protein. They can also be added to smoothies for extra texture.
- Protein in 100 grams: 25.3 grams
- Amount of protein for $1: 12.65 grams
11. Beef Liver
Offal, such as beef liver, is often overlooked but is a rich source of protein. A half-kilo of organic beef liver costs around $8, providing an impressive 130 grams of protein.
- Protein in 100 grams: 26 grams
- Amount of protein for $1: 16.25 grams
10. Eggs
Eggs are a classic source of protein, with two eggs containing about 10 grams of protein. A dozen eggs typically cost around $7.
- Protein in 100 grams: 13 grams
- Amount of protein for $1: 13 grams
9. Peanut Butter
Natural peanut butter is a great option for adding protein to your diet. A 375-gram jar can be purchased for around $6.30, offering 26 grams of protein per 100 grams.
- Protein in 100 grams: 26 grams
- Amount of protein for $1: 15.5 grams
8. White Fish
White-fleshed fish, such as Basa fillets, is both affordable and nutritious. At around $7.20 per kilo, it’s a cost-effective source of protein.
- Protein in 100 grams: 24 grams
- Amount of protein for $1: 33 grams
7. Chicken Breast
Chicken breast is a staple for building muscle, but it can be expensive. A 500-gram portion typically costs around $9, providing 155 grams of protein.
- Protein in 100 grams: 31 grams
- Amount of protein for $1: 17.2 grams
6. Sunflower Seeds
Sunflower seeds are a healthy snack, packed with fat and protein. A 150-gram bag costs around $1.65.
- Protein in 100 grams: 21 grams
- Amount of protein for $1: 19 grams
5. Whole Milk
Whole milk is a muscle-building staple, with a litre costing around $1.85 and providing 30 grams of protein.
- Protein in 100 ml: 3.2 grams
- Amount of protein for $1: 16.2 grams
4. Lentils
Lentils are a vegan favorite, offering 23 grams of protein in a 420-gram can for around $1.
- Protein in 100 grams: 5.5 grams
- Amount of protein for $1: 23 grams
3. Canned Tuna
Canned tuna is a budget-friendly option, with each 95-gram tin containing 15.9 grams of protein. It can be purchased for around $1.10 per can.
- Protein in 100 grams: 26 grams
- Amount of protein for $1: 22.4 grams
2. Black Beans
Black beans are a great source of fiber, protein, and folate. A 420-gram tin of beans can be bought for 95 cents.
- Protein in 100 grams: 7.5 grams
- Amount of protein for $1: 33 grams
1. Chickpeas
Chickpeas are the cheapest source of protein, offering close to 30 grams of protein for just 95 cents. While they require a large quantity to reach that amount, they are an excellent value for money.
- Protein in 100 grams: 6.6 grams
- Amount of protein for $1: 29 grams
