List of 7 Best Cheap Protein Sources – 2022

Cheap Protein Sources 

Protein is the most essential nutrient for the proper development of the body. It is required for almost every activity by the human body. For example, protein is of utmost importance for muscular growth and repair. Not just these, hormones that regulate the body’s vital processes are anything but proteins. Hence, it is essential to ensure that the body gets a sufficient supply of proteins. Human requirements for protein can be fulfilled by taking 0.8-gram protein of body weight which roughly comes up to 46 grams per day for an average female and about 56 grams per day for an average male. This requirement further increases when the person is engaged with something like bodybuilding. Anyone wanting to find out about what are the cheap protein foods for bodybuilding or the easy protein sources, can depend on this blog list of the top cheapest protein sources.

Top 7 Cheap Protein Sources

There are many protein supplements that are available in the market, but they can be costly and therefore not everyone can be able to afford these products. So let’s begin with our list of 7 cheap protein sources: 

1- Eggs

If we say that eggs are the cheapest source of protein in the world, it won’t be wrong. Eggs are incredibly accessible with an average cost of between $2 and $4 for a dozen. They are not only packed with nutrients, vitamins, and minerals as well as healthy fats; they also contain protein. One large egg contains 6 grams.

Incorporating eggs into your diet is an excellent option to boost the amount of protein you consume and could aid in reducing calories and shed weight. A number of studies have demonstrated that eating eggs as breakfast can keep hunger at bay by prompting you to consume fewer daily calories. This, in turn, can aid in losing weight.

Cheap Protein Sources

For instance, a small study revealed that those who ate eggs for breakfast over a period of eight weeks lost 65percent less weight than participants who had bagel breakfast. Another study found that eating eggs as breakfast neutralized the hunger hormone ghrelin, and also helped to regulate blood sugar and insulin response.

Eggs can cause reduced hunger feelings and fewer cravings. This can be beneficial for weight loss.

2- Milk

Milk is among the most popular cheap protein sources in the world. Though some people are not tolerant of dairy products, including milk products, it’s an inexpensive source of digestible protein that is able to absorb it. It comes in a variety of fat content and is readily accessible and therefore a good protein source. A half-gallon of conventional milk costs an average cost of about $3. Organic milk is priced at around $4.

Cheap Protein Sources

1 cup of unsweetened milk is packed with over 8 grams of high absorbable protein, as well as tons of minerals and vitamins. It’s especially rich in calcium and phosphorus, both of which aid in keeping bones strong and healthy.

Because the milk itself is a liquid, it is an excellent choice as a source of protein for soups and smoothies. Whole milk is also an excellent, protein-rich, and high-calorie ingredient for those trying to build weight and build muscle mass.

3- Quinoa

Cheap Protein Sources

At one time, Quinoa was a superfood, but it’s now nothing more than an ingredient on the table of every Australian. However, this doesn’t mean that you shouldn’t dismiss it as Quinoa is loaded with protein and can provide about 15 grams of protein per serving. A 500-gram package of Quinoa will cost about $9.50, making it the highest dollar-to-protein ratio.

4- Cottage Cheese

Cheap Protein Sources

If you want to increase your protein intake for the day, pair cottage cheeses with fresh or frozen fruits. The curdled cheese offers an ample amount of B vitamins and calcium and may help reduce hunger before bed because of its high concentration of slow-digesting casein. Additionally, the cheese with low calories has an amino acid called tryptophan which aids in promoting sleep. Incorporate this low-cost protein into your breakfast or even smoothies to give yourself an extra boost of the macronutrients for muscle building.

5- Chicken

When it is about protein, we all trust protein from meat! Chicken is among the most sought-after choices of meat for people who aren’t vegetarians. Do you know why it’s highly sought-after? It’s not just about the taste!

Chicken is one of my personal favorite cheap protein sources because it is easily available, very easy to cook and is significantly less expensive than other types of meat proteins like red meat and beef. 

Cheap Protein Sources

Yes! You will get around 31 grams of protein in 100g of breast meat from a chicken! If you eat the chicken breast frequently throughout the day, you won’t require any other dietary intake to meet your protein requirements.

Chicken is among the finest sources of protein. It is packed with greater than 15 amino acids that comprise all the necessary ones in substantial quantities. It also contains plenty of vitamins and minerals from meat, which can improve the overall health of your body.

The most efficient method of cooking the chicken for maximum results is to use grilling, smocked, or low-oil methods.

6- Oats

Cheap Protein Sources

This list of cheap protein sources is incomplete without oats. Oats are most popular for their slow-burning carbs; they also have an abundance of protein. Oats were consumed as breakfast for many years throughout the world. As time passes and traditional oats are slowly becoming replaced by sweetened oats with excessive sweetness and added sugar. If keeping your health in good shape is your top priority, then I suggest that you buy conventional steel-cut oats, or rolling oatmeal. One of the advantages of oats is that they can be made in only a few minutes and without hassle. Oats are among the most delicious and tasty cheap high protein meals and are a great snack for on the go as well.

7- Almonds

Cheap Protein Sources

It’s no surprise that almonds contain lots of fats. However, in addition to fats, almonds are also rich in protein, too. A single one ounce of almonds can contain about 6-8 grams of protein that is high-quality. Aside from that, almonds are lower in proportions of carbohydrates and only some calories. There are three main varieties of almonds that are available on the market. Mamra, Gurbandi, and California. Personally, I like Mamra as well as Gurbandi almonds in comparison to California almonds because they have been processed through a variety of chemical processes to produce a sweet taste. Almonds prices can be a bit expensive in certain areas but it can be included among cheap protein sources.

Which Proteins To Consume? 

Proteins are classified into two kinds of amino acids: essential amino acids as well as important amino acids. The body naturally produces amino acids that are not essential. So, it’s not necessary to get them from your diet.

However, essential amino acids cannot be made by the body and must be obtained by eating food. There are nine essential amino acids that must be exact: isoleucine, histidine methionine, lysine, and tryptophan. They also contain phenylalanine, valine, and threonine. Food sources that satisfy your requirements for all nine amino acids that are essential are a whole or complete protein.

Sometimes it is not the case that the animal-derived protein products are complete. In the same way, protein derived from plants isn’t complete in that it isn’t a complete source of amino acids essential to life.

So, if your diet is devoid of animal products, then you should incorporate more than one protein source derived from plants for complete nutrition.


Contrary to what most people believe, you don’t need supplements for protein To boost your protein intake. It’s not necessary to cost you a fortune doing this! Protein-rich food items are available which are suitable for every dietary requirement and budget.

When you boost your protein intake Your body will remain fuller for longer, making it easier to shed weight. If you’re a fitness fanatic, a greater protein intake will allow you to recuperate and increase your muscle mass.

From Peanut Butter to Chicken, you are able to select from a variety of cheap protein sources in the market. Picking the right protein source from the list will assist you in improving the amount of protein in your diet.

Hope this list of cheap protein sources helped you in your research. Tell us your favorite cheap protein sources in the comment section.