How To Eat More Protein Without Spending a Fortune

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Looking to up your protein intake and still stick to a budget?

The truth is you don’t need every fancy supplement or organic-only meat to reap the benefits of a high-protein diet.

Learn the ins and outs of how to eat more protein without spending a fortune with these simple tips.

The protein world has exploded in popularity in the last few years, and with good reason.

More than just a muscle builder, protein helps you keep your immune system high, curbs hunger, aids in recovery, and so much more.

That said, protein also gets labeled as a “health” food and seems unrealistically expensive for the general population.

However, if you’re strategic, you can learn how to get more protein into your diet without cleaning out your bank account.

Why Protein Feels SO Expensive

The reason that enjoying a high-protein diet seems pricey right now is because most protein-packed foods are shown as convenience foods, which can be expensive.

Purchasing individual protein snacks instead of staples will always cost more money.

Instead, you want to learn to create your own high-protein snack recipes like dairy-free protein bars and budget-friendly meals around everyday food staples.

Tips On How to Make Eating Protein Budget-Friendly

Below are four ways you can decrease the cost of a high-protein diet while still reaping the benefits.

Know that you need to be a bit more strategic and plan ahead, but are the savings worth it?

Cheap Protein Sources

When it comes to protein-packed whole foods, you don’t need to rely on grass-fed steak to get the job done. Below are the cheapest animal-based proteins to create your meals around:

Egg whites (much more protein than eggs themselves)
Greek yogurt
Canned tuna
Chicken thighs
Ground turkey
Ground beef

Many times, just the cut of meat that you choose will save you money. Chicken thighs and drumsticks are normally priced on BOGO and make buying animal proteins a bit more cost-effective. Always shop sales in your city whenever possible.

With the items above, you can make countless meals like egg white pancakes, ground beef and broccoli stir fry, chicken fajita bowls, and more.

Make Your Own Protein Snacks

Having healthy, high-protein snacks on hand can be the difference from grabbing a bag of chips to actually feeling full. Unfortunately, store-bought bars and packaged foods add up on your grocery bill quicker than anything.

Instead, put that money towards buying a high-quality protein powder on sale and making your own protein bars, protein balls, and protein overnight oats that you can grab on busy days.

It takes a bit of experimentation to find the best protein powder for your goals, but when you do, it’s worth it.

Be Sneaky in Increasing

When it comes to eating more protein, the little things add up fast. By stocking your kitchen with a few affordable staples and learning how to sneak extra protein into the meals you already eat, you can boost your intake without relying on expensive snacks or constantly needing “extra” meals throughout the day.

Below are a few sneaky ways to do this:

Rotisserie chicken: You can normally grab these on the way home from work pretty cheaply, and it works in multiple meals like salads, wraps, or bowls.

Cottage cheese: A cheaper protein that can be blended into sauces, made into muffins, or even swirled into desserts without you noticing.

Greek yogurt: Can be used in place of sour cream for most recipes and gives you an extra dose of protein that really adds up.

Collagen powder: This can be an expensive purchase (wait for sales!), but adding a scoop to pancakes, muffins, or even coffee can give you an extra 9 grams of protein in something you’re already enjoying.

Buying In Bulk

If at all possible, buy your protein sources, especially meat and protein powder, in larger portions.

Though the upfront cost is high, the cost per serving is lower than everyday prices, just like pantry foods to buy in bulk to save money.

This doesn’t work for perishables like Greek yogurt or cottage cheese, but for the other protein sources it does, as single-serving protein choices will always be more expensive than bulk purchases (per serving, of course).

Do You NEED Protein Supplements and Powders?

Though not necessary, for many people with busy lifestyles, they’re just easier. However, you don’t need every single one.

Having one protein powder or one collagen powder on hand is plenty and can allow you the ease of making quick, 5-minute snacks as well as keeping your budget in check. Especially if you’re strategic and shop sales.

Wrap Up

Eating a high-protein diet doesn’t have to have a mortgage-sized cost attached to it.

However, to make it more budget-friendly, you do need to be strategic.

Plan ahead, make as much from scratch as possible, and rely on a few time-saving purchases to make everyday life easier.

About The Author:

Shelby is a Strength & Nutrition Coach and the person behind the blog Fitasamamabear.com. As a mom of three young girls and a coach for the past fourteen years, Shelby helps make healthy food and strength training at home easy for busy moms. Her ultimate goal is to help moms increase energy, get stronger, and feel confident.