Protein Sources: 21 Best Picks That Still Taste Great on a Budget

If you’re hunting for affordable meals that still feel satisfying, the right Protein Sources make everything easier. Below you’ll find tasty picks, cost-per-20g comparisons, and quick ideas for high-protein breakfasts that don’t taste like cardboard. We’ll keep it simple, friendly, and wallet-happy.

PRO TIP: Buy in bulk when possible, freeze small portions, and keep a “protein bin” in your fridge so you can grab-and-cook in minutes.

Table Index

1. Key Takeaways
2. Disclosure
3. Protein Sources for Fast Breakfasts
4. Cheap Protein Sources by Cost per 20g Protein
5. $10 Weekly Protein Bundles
6. Protein Sources for Smoothies
7. Science Corner
8. Smart Swaps by Audience
9. Animal vs Plant: The Basics
10. Quick Recipes (10 minutes)
11. FAQ
12. Free Starter
13. Budget Protein Grids
14. Further Reading

Key takeaways

• Best values: dry lentils and beans, eggs, canned tuna/sardines, tofu, and whey concentrate.
• Save more: use family packs, buy store brands, and compare by cost per 20g protein.
• Storage hacks: cook a big batch of beans, freeze flat in bags; marinate tofu and refrigerate; portion chicken thighs before freezing.
• Flavor wins: lemon, garlic, chili flakes, and yogurt sauces turn budget protein into weeknight favorites.

Disclosure

This guide is educational and general in nature. It isn’t medical or dietary advice.

Protein Sources for Fast Breakfasts

Short on time? Mix and match these ideas. Prices are approximate and vary by region and brand.

1. Greek yogurt bowl (170 g yogurt + 1 tbsp chia): ~22 g protein; ~$1.30 per serving. Vegan swap: soy yogurt.
2. Egg-and-toast (2 eggs + whole-grain toast): ~14 g; ~$0.90. Add spinach for bonus nutrition.
3. Tofu scramble (150 g firm tofu + veggies): ~18 g; ~$1.10. Vegan, flavorful, great in wraps.
4. Peanut butter banana toast (2 tbsp PB): ~8 g; ~$0.45. Add hemp seeds (+3 g).
5. Overnight oats (oats + milk + whey scoop): ~25 g; ~$1.40. Vegan: use soy/pea protein.
6. Cottage cheese & fruit (150 g cottage cheese): ~18 g; ~$1.10. Sprinkle cinnamon.
7. Edamame snack cup (100 g): ~11 g; ~$0.80. Add to salads for a “not-just-snack” breakfast.

Psst… want more ideas? Check out our friendly guide to high-protein breakfasts you’ll love.

Cheap Protein Sources by Cost per 20g Protein

Food	Taste Notes	Protein (g)	Typical Serving	Approx Cost/20g	Storage Tips	Diet Tags
Dry lentils (cooked)	Earthy, takes spices well	18/¾ cup	¾ cup cooked	$0.30–$0.45	Cook big batch; freeze flat	Vegan, GF
Chickpeas (cooked)	Nutty, versatile	14/¾ cup	¾ cup cooked	$0.35–$0.55	Roast for crunchy snacks	Vegan, GF
Black beans	Savory, great with cumin	15/¾ cup	¾ cup cooked	$0.35–$0.55	Portion with rice	Vegan, GF
Tofu (firm)	Mild, soaks marinade	18/150 g	150 g	$0.60–$0.90	Drain & press; marinate	Vegan
Tempeh	Nutty, hearty	20/100 g	100 g	$0.85–$1.10	Steam to mellow flavor	Vegan
Seitan	Savory, meaty	21/90 g	90 g	$0.80–$1.20	Keep chilled; quick-sauté	Vegan (contains gluten)
Eggs	Rich, classic	12/2 eggs	2 eggs	$0.35–$0.55	Boil a dozen for grab-n-go	Vegetarian
Egg whites	Neutral	10/120 ml	120 ml	$0.50–$0.70	Keep chilled	Low fat
Greek yogurt (nonfat)	Tangy, creamy	17/170 g	170 g	$0.70–$1.10	Single-serve cups for control	Vegetarian
Cottage cheese (low-fat)	Salty, mild	18/150 g	150 g	$0.70–$1.05	Mix with fruit or veggies	Vegetarian
Chicken thighs	Juicy, forgiving	20/100 g cooked	100 g	$0.80–$1.10	Freeze in meal packs	Omnivore
Canned tuna (water)	Clean, briny	20/1 can	1 can	$0.60–$0.90	Keep pantry stock	High protein
Sardines (canned)	Rich, savory	22/1 can	1 can	$0.70–$1.00	Great on toast	Omega-3
Edamame	Sweet, snackable	11/100 g	100 g	$0.70–$0.95	Buy frozen for convenience	Vegan
Peanut butter	Roasty, satisfying	7/2 tbsp	2 tbsp	$0.55–$0.80	Stir natural PB	Vegan
Whey protein (concentrate)	Neutral/vanilla	20/1 scoop	1 scoop	$0.70–$1.10	Seal dry; avoid heat	Convenient
Soy protein (isolate)	Neutral	20/1 scoop	1 scoop	$0.65–$1.00	Great in smoothies	Vegan
Pea protein	Earthy	20/1 scoop	1 scoop	$0.70–$1.10	Blend with banana	Vegan
Quinoa (cooked)	Nutty, fluffy	8/1 cup	1 cup cooked	$0.95–$1.30	Rinse before cooking	Vegan, GF
Oats	Toasty, mild	5/½ cup dry	½ cup dry	$0.35–$0.50	Keep dry in jar	Budget
Chia seeds	Nutty, gel-like	5/1 tbsp	1 tbsp	$0.40–$0.60	Refrigerate for freshness	Vegan
Hemp hearts	Soft, nutty	3/1 tbsp	1 tbsp	$0.55–$0.80	Keep sealed	Vegan, Omega-3
Cottage cheese + tuna mix	Creamy, savory	28/1 bowl	150 g + ½ can	$1.20–$1.60	Mix just before serving	High protein
Beef (lean ground)	Rich, classic	20/85 g cooked	85 g	$1.10–$1.60	Brown in bulk, freeze	Omnivore

Prices are estimates and vary by store, brand, region, and sales. Use unit pricing to compare fairly.

$10 Weekly Protein Bundles

Bean & Egg Saver

• Dry lentils (1 lb)
• Dozen eggs
• Frozen spinach (500 g)

Est. protein: ~320 g/week • Est. calories: ~3,800

Tofu & Tuna Combo

• Firm tofu (4 blocks)
• Canned tuna (4 cans)
• Brown rice (1 kg)

Est. protein: ~300 g/week • Est. calories: ~4,200

Yogurt & Peanut Butter

• Greek yogurt tub (1 kg)
• Peanut butter (16 oz)
• Oats (1 kg)

Est. protein: ~280 g/week • Est. calories: ~4,500

Numbers are rough estimates for planning only; adjust for your preferences and energy needs.

Protein Sources to add to smoothies

• Whey concentrate — ~20 g/scoop; budget-friendly and smooth.
• Soy isolate — ~20 g/scoop; vegan, neutral taste.
• Pea protein — ~20 g/scoop; vegan; add banana for creaminess.
• Greek yogurt — ~10 g/½ cup; extra creamy texture.
• Silken tofu — ~8 g/100 g; silky and mild, blends invisibly.
• Peanut butter — ~7 g/2 tbsp; roasty flavor and staying power.
• Hemp hearts — ~3 g/1 tbsp; nutty crunch.

Science Corner (Plain English)

What is a gene?

A gene is a segment of DNA that provides instructions to make RNA or proteins. Together, many genes form a genome—the full instruction set for an organism.

What is recombinant DNA?

Recombinant DNA combines DNA from different sources to study genes or make useful products. This helps scientists explore how genes work and create consistent protein supplies.

Recombinant proteins

These are proteins made using recombinant DNA in host cells. A well-known example is lab-produced insulin, which provides reliable quality and availability.

Restriction enzymes & plasmids

Restriction enzymes cut DNA at specific sequences. Plasmids are small DNA loops used as carriers to insert a gene into host cells. Combined, they’re essential tools in modern cloning research.

Want a neutral overview of protein and health? Read this university primer: Harvard T.H. Chan – The Nutrition Source on Protein.

Smart swaps by audience

Vegetarians

Use Greek yogurt, cottage cheese, eggs; rotate tofu and tempeh. Caution: watch added sugars in flavored dairy.

Vegans

Base meals on tofu, tempeh, seitan, beans, and pea/soy protein. Caution: check sodium in canned beans.

Pescatarians

Lean on tuna, sardines, salmon, and Greek yogurt. Caution: vary fish types to manage mercury exposure.

Diabetics (general)

Choose minimally processed proteins and pair with high-fiber carbs. Caution: personalize choices with professional guidance.

Seniors

Prioritize easy-to-chew options like yogurt, cottage cheese, soft tofu, and fish. Caution: season lightly if sodium sensitive.

Kids

Try smoothies, yogurt parfaits, scrambled eggs, and mild baked tofu bites. Caution: consider allergies and textures.

Keto

Go for eggs, fish, poultry, tofu, and lower-carb dairy. Caution: balance fats and non-starchy veggies.

Mediterranean

Favor fish, legumes, yogurt, nuts, and olive oil dressings. Caution: keep portions mindful for energy needs.

Animal vs Plant: The Basics

Animal proteins (eggs, dairy, fish, poultry, meat) usually provide all essential amino acids in one food and score highly on digestibility measures like PDCAAS. Many plant proteins are “incomplete” alone, but you can easily combine them across the day—think beans + grains + seeds—to hit the full amino acid set.

Category	Examples	Complete?	Notes
Animal	Eggs, dairy, fish, poultry, meat	Yes	High PDCAAS and bioavailability
Plant (complete)	Soy, quinoa, buckwheat	Yes	Great anchors for vegan meals
Plant (often incomplete)	Beans, lentils, nuts, seeds, grains	Varies	Combine across the day for balance

Quick Recipes (≤ 10 minutes)

Speedy Tofu Scramble Wrap

Crumble firm tofu, sauté with turmeric, garlic, and frozen peppers. Wrap in a warm tortilla with salsa.

Macros (est): 24P / 10F / 28C • Cost: ~$1.30/serving

Greek Yogurt Berry Bowl

Stir Greek yogurt with berries, 1 tbsp chia, and drizzle of honey. Add oats if you like it heartier.

Macros (est): 22P / 5F / 35C • Cost: ~$1.20/serving

Tuna Lemon Rice

Mix hot cooked rice with canned tuna, lemon juice, olive oil, and parsley. Season to taste.

Macros (est): 28P / 9F / 45C • Cost: ~$1.10/serving

Macros are rough planning estimates only.

FAQ

What are the absolute cheapest Protein Sources right now?

Dry lentils and beans, eggs, canned tuna, tofu, and whey concentrate typically offer the best value per 20 g protein. Store brands and bulk buys help even more. Which Protein Sources have no or low fat?

Egg whites, nonfat Greek yogurt, low-fat cottage cheese, cod, tuna in water, tofu, and plant isolates are naturally low-fat choices. Protein Sources with the lowest cholesterol?

Plant proteins—beans, lentils, tofu, tempeh, seitan, and plant protein powders—contain no dietary cholesterol. Best Protein Sources for weight loss?

Choose satisfying, lower-calorie options like Greek yogurt, cottage cheese, egg whites, fish, tofu, and legumes paired with vegetables and whole grains. How do I calculate cost per gram of protein?

Divide the price by total grams of protein in the package, or use a handy benchmark like cost per 20 g to compare across foods quickly. Protein Sources by grams—how much should I aim for?

Many people feel satisfied hitting 20–30 g per meal. Your needs vary by body size, activity, and goals. What protein sources are vegan?

Tofu, tempeh, seitan, edamame, beans, lentils, nuts, seeds, soy/pea protein, and grain-legume combos like rice + beans. Protein Sources for picky eaters?

Try yogurt parfaits, smoothies, scrambled eggs, mild baked tofu, and peanut butter toast with sliced fruit. Are animal proteins “better” than plant proteins?

Animal proteins are often complete and highly digestible; plant proteins work great when you combine them across the day and season well. Do I need expensive powders?

No. Whole-food options are fantastic. Powders are just convenient when you’re short on time. Can I hit my protein at breakfast?

Absolutely—Greek yogurt bowls, eggs, tofu scrambles, and protein oats make high-protein breakfasts simple. What if I’m on a super tight budget?

Prioritize dry beans/lentils, eggs, canned fish, and tofu. Plan simple spice mixes and cook once, eat twice.

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Budget Protein Grids

Grid A: Budget Pantry Proteins

Beans & lentils: low cost, big batches.

$0.30–$0.60 per 20g

Check price

Canned tuna: fast protein on toast or rice.

$0.60–$0.90 per 20g

Check price

Tofu: marinate, bake, or scramble.

$0.60–$0.90 per 20g

Check price

Grid B: Low-Cost Protein Powders

Whey concentrate: smooth and budget-friendly.

$0.70–$1.10 per 20g

Check price

Soy isolate: vegan, neutral taste.

$0.65–$1.00 per 20g

Check price

Pea protein: great with banana.

$0.70–$1.10 per 20g

Check price

Prices and availability change; compare unit pricing before you buy.

Further Reading & Resources

• Craving more breakfast inspo? Read High-Protein Breakfasts You’ll Love.
• Training at home? Start here: Home Workout for Beginners.
• University overview of dietary protein: Harvard – Protein.
• Food safety basics: CDC – Food Safety.

Wrap-up

Good food can be simple, affordable, and delicious. Pick 2–3 favorite Protein Sources, batch-cook once, and you’ve got quick meals all week. If you ever burn the beans, call it “extra smoky.”

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