Let’s cut the bs. If you’re broke and trying to hit your macros, 90% of what the internet tells you is either for suburban meal preppers or dudes with a Costco membership and a walk-in freezer.
This is for the rest of us. The broke gym rats. The students. The “I spent my last $7 on eggs and anxiety” crew.
You don’t need a $90 tub of whey or a fridge full of grass-fed chicken to build muscle. You just need the right protein on a budget — and a little creativity.
🥚 1. Eggs — The Actual GOAT
Protein: 6g per egg
There’s a reason every gym bro, bodybuilder, and grandma swears by eggs. They’re dirt cheap, easy to cook, and you can eat ‘em six ways before even getting bored. Scramble, boil, fry, throw into rice or noodles — they’re versatile AF.
Want budget gains? Start with eggs. Every damn day if you have to.
🧀 2. Cottage Cheese
Protein: ~12g per half cup
It’s high in casein protein, which means it digests slower — great for staying full or eating before bed. Tastes a little sad solo, but slap some hot sauce or fruit on it and you’re golden.
This is protein on a budget with real staying power.
🥫 3. Canned Tuna
Protein: 20–25g
Open can. Fork. Done. High protein, low effort. Mix with mustard or sriracha if you’re freaky. Put in a wrap or eat straight out the tin while watching YouTube in your shorts. No judgment here.
🫘 4. Lentils + Beans
Protein: ~15g per cooked cup
Lentils and beans are the working-class heroes of protein. Cheap, shelf-stable, and can bulk up any meal.
Chickpea curry? Black bean quesadilla? Lentil soup? They’re all gains in disguise.
Pro tip: Mix ‘em with rice to get a full amino acid profile. Boom. Complete protein.
🍗 5. Chicken Thighs
Protein: ~20g per 3oz cooked
Chicken breast is overrated and overpriced. Thighs taste better, cost less, and still pack the protein. Roast ‘em, pan-fry ‘em, marinate them in yogurt and spices. Whatever. Just don’t sleep on this cut.
🧈 6. Peanut Butter
Protein: ~8g per 2 tbsp
It’s easy to overeat and not that high in protein per calorie, but it’s still a good, cheap add-on. Spread on toast, banana, oats, or just eat off a spoon like a feral raccoon post-workout. You earned it.
🥛 7. Milk / Greek Yogurt
Protein: 8–15g per cup
Don’t overthink it. Milk and yogurt are solid, cheap protein sources. Greek yogurt especially slaps — double the protein of regular. Add to smoothies, eat with oats, or go sweet/savory.
🧠 Bonus Tips for Protein on a Budget:
- Buy in bulk — frozen meat > fresh if you’re planning ahead
- Track your protein — most people think they eat enough, they don’t
- Repurpose leftovers — don’t toss that half scoop of tuna or egg, reuse it in a wrap
- Don’t fear carbs — rice + beans > empty protein bars
- Skip overpriced “health” branding — protein is protein, bro
You don’t need money to eat like you lift. You just need to shop smart, cook simple, and stop falling for overpriced protein gimmicks. Real ones know the gains come from discipline — not designer whey.
Keep eating good. Even when your wallet’s skinny, your macros don’t have to be.
Read more – Cheap Meals Under $2 That Actually Slap
