Consuming meals that are rich in protein is crucial for sustaining a well-balanced and energetic way of life. Protein is an essential macronutrient that plays a vital role in the construction and restoration of muscles, organs, and tissues within the body. Nevertheless, it might be difficult to integrate high-protein foods into your dietary regimen, particularly if you are constrained by financial limitations. This post will examine 20 cost-effective food options that are rich in protein and can be effortlessly included into your meals.

What is a good high protein meal?

An optimal high-protein lunch might consist of a blend of lean protein sources such as grilled chicken, tofu, or lentils, accompanied by complete grains like quinoa or brown rice, and a diverse selection of vibrant veggies. For instance, a dish consisting of grilled chicken breast, quinoa, and roasted veggies offers a well-rounded combination of protein, fiber, vitamins, and minerals. Incorporating nutritious fats such as avocado or almonds can further augment the nutritional content of the meal. This well-balanced meal not only promotes the process of muscle repair and growth, but also contributes to a prolonged feeling of satiety and contentment.

1. Beans

2. Lentils

Lentils are another great source of protein and are very affordable. They can be used in a variety of dishes, such as soups, stews, and salads. Some examples of high protein lentils include:

• Green lentils: 18 grams of protein per 1 cup cooked
• Red lentils: 18 grams of protein per 1 cup cooked
• Yellow lentils: 18 grams of protein per 1 cup cooked

Price: On average, a 1-pound bag of dried green lentils costs around $1.50 to $3.00, depending on the brand and location. A 1-pound bag of dried red lentils typically costs around $1.50 to $3.00, and a 1-pound bag of dried yellow lentils usually costs around $1.50 to $3.00.Affordable dish: One affordable dish that can be made using these high protein lentils is a simple lentil soup. Here is a recipe that serves 4-6 people:Ingredients:

• 1 cup dried lentils (green, red, or yellow), rinsed
• 1 onion, diced
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 4 cups vegetable or chicken broth
• 1 can diced tomatoes
• 1 teaspoon cumin
• Salt and pepper to taste
• Optional: chopped parsley or cilantro for garnish

Instructions:

1. In a large pot, sauté the onion, carrots, celery, and garlic in a little bit of oil until the vegetables are tender.
2. Add the rinsed lentils, broth, diced tomatoes, cumin, salt, and pepper to the pot.
3. Bring the mixture to a boil, then reduce the heat and simmer for 20-30 minutes or until the lentils are tender.
4. Taste and adjust the seasoning as needed.
5. Serve hot, garnished with chopped parsley or cilantro if desired.

This recipe is not only delicious but also very affordable, with a total cost of around $5.00 to $7.00 for the entire recipe.

3. Oats

Oats are a great source of protein and are very affordable. They can be used in a variety of dishes, such as oatmeal, granola, and energy bars. Some examples of high protein oats include:

• Rolled oats: 6 grams of protein per 1 cup cooked
• Steel-cut oats: 6 grams of protein per 1 cup cooked
• Oatmeal: 6 grams of protein per 1 cup cooked

Price: On average, a 1-pound bag of rolled oats costs around $2.00 to $3.00, depending on the brand and location. A 1-pound bag of steel-cut oats typically costs around $3.00 to $4.00, and a 1-pound bag of oatmeal usually costs around $1.50 to $2.50.Affordable dish: One affordable dish that can be made using these high protein oats is a simple oatmeal breakfast bowl. Here is a recipe that serves 1 person:Ingredients:

• 1/2 cup rolled oats
• 1 cup water or milk
• 1 tablespoon honey or maple syrup
• 1/2 banana, sliced
• 1 tablespoon almond butter
• Optional toppings: sliced almonds, chia seeds, berries

Instructions:

1. In a small saucepan, bring the water or milk to a boil.
2. Stir in the rolled oats and reduce the heat to low. Cook for about 5 minutes, stirring occasionally, until the oats are creamy and tender.
3. Remove from heat and stir in the honey or maple syrup.
4. Transfer the oatmeal to a bowl and top with sliced banana, almond butter, and any optional toppings of your choice.
5. Enjoy your delicious and nutritious high protein oatmeal breakfast bowl!

This recipe is not only affordable but also nutritious, with a total cost of around $1.00 to $2.00 for the entire recipe.

4. Quinoa

Quinoa is a great source of protein and is very affordable. It can be used in a variety of dishes, such as salads, stir-fries, and as a side dish. Some examples of high protein quinoa include:

• White quinoa: 8 grams of protein per 1 cup cooked
• Red quinoa: 8 grams of protein per 1 cup cooked
• Black quinoa: 8 grams of protein per 1 cup cooked

Price: On average, a 1-pound bag of white, red, or black quinoa costs around $3.00 to $5.00, depending on the brand and location.Affordable dish: One affordable dish that can be made using high protein quinoa is a simple quinoa salad. Here is a recipe that serves 4-6 people:Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/2 red onion, diced
• 1/4 cup fresh parsley, chopped
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste
• Optional: feta cheese, cherry tomatoes, avocado

Instructions:

1. In a medium saucepan, bring the water or vegetable broth to a boil.
2. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for about 15-20 minutes or until the quinoa is cooked and the liquid is absorbed.
3. Fluff the quinoa with a fork and let it cool to room temperature.
4. In a large bowl, combine the cooked quinoa, cucumber, bell pepper, red onion, and parsley.
5. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to make the dressing.
6. Pour the dressing over the quinoa salad and toss to combine.
7. Serve the quinoa salad chilled, garnished with optional toppings like feta cheese, cherry tomatoes, or avocado.

This recipe is not only delicious but also very affordable, with a total cost of around $8.00 to $10.00 for the entire recipe.

5. Eggs

Eggs are a great source of protein and are very affordable. They can be used in a variety of dishes, such as omelets, scrambled eggs, and as a topping for salads. Some examples of high protein eggs include:

• Large eggs: 6 grams of protein per egg
• Extra-large eggs: 6 grams of protein per egg
• Jumbo eggs: 6 grams of protein per egg

Price: On average, a dozen large eggs cost around $1.00 to $3.00, depending on the brand and location. A dozen extra-large eggs typically cost around $2.00 to $4.00, and a dozen jumbo eggs usually cost around $3.00 to $5.00.Affordable dish: One affordable dish that can be made using high protein eggs is a simple vegetable omelet. Here is a recipe that serves 1 person:Ingredients:

• 2 large eggs
• 1/4 cup diced bell peppers
• 1/4 cup diced onions
• 1/4 cup diced tomatoes
• 1/4 cup shredded cheese
• Salt and pepper to taste
• Optional: chopped spinach, mushrooms, or any other vegetables of your choice

Instructions:

1. In a bowl, whisk the eggs until well beaten. Season with salt and pepper.
2. Heat a non-stick skillet over medium heat and add a little oil or butter.
3. Add the diced bell peppers, onions, and tomatoes to the skillet and sauté until tender.
4. Pour the beaten eggs over the vegetables in the skillet.
5. Cook the omelet, lifting the edges with a spatula to let the uncooked eggs flow underneath.
6. Once the eggs are set, sprinkle the shredded cheese over one half of the omelet.
7. Fold the other half of the omelet over the cheese and cook for another minute until the cheese is melted.
8. Slide the omelet onto a plate and serve hot.

This recipe is not only delicious but also very affordable, with a total cost of around $2.00 to $4.00 for the entire recipe.

6. Greek Yogurt

Greek yogurt is a great source of protein and is very affordable. It can be used in a variety of dishes, such as smoothies, parfaits, and as a topping for oatmeal. Some examples of high protein Greek yogurt include:

• Non-fat Greek yogurt: 20 grams of protein per 6 ounces
• Low-fat Greek yogurt: 15 grams of protein per 6 ounces
• Full-fat Greek yogurt: 10 grams of protein per 6 ounces

Price: On average, a 32-ounce container of non-fat Greek yogurt costs around $4.00 to $6.00, depending on the brand and location. A 32-ounce container of low-fat Greek yogurt typically costs around $3.00 to $5.00, and a 32-ounce container of full-fat Greek yogurt usually costs around $2.50 to $4.50.Affordable dish: One affordable dish that can be made using high protein Greek yogurt is a simple Greek yogurt parfait. Here is a recipe that serves 1 person:Ingredients:

• 1/2 cup non-fat Greek yogurt
• 1/4 cup granola
• 1/4 cup mixed berries (such as strawberries, blueberries, raspberries)
• 1 tablespoon honey or maple syrup
• Optional: sliced almonds, chia seeds, shredded coconut

Instructions:

1. In a glass or bowl, layer the non-fat Greek yogurt, granola, and mixed berries.
2. Drizzle honey or maple syrup over the top.
3. Repeat the layers until you reach the top of the glass or bowl.
4. Top with optional toppings like sliced almonds, chia seeds, or shredded coconut.
5. Serve the Greek yogurt parfait chilled and enjoy!

This recipe is not only delicious but also very affordable, with a total cost of around $2.00 to $4.00 for the entire recipe.

7. Cottage Cheese

Cottage cheese is a great source of protein and is very affordable. It can be used in a variety of dishes, such as salads, smoothies, and as a topping for oatmeal. Some examples of high protein cottage cheese include:

• Low-fat cottage cheese: 28 grams of protein per cup
• Non-fat cottage cheese: 28 grams of protein per cup
• Full-fat cottage cheese: 20 grams of protein per cup

Price: On average, a 16-ounce container of low-fat or non-fat cottage cheese costs around $2.00 to $4.00, depending on the brand and location. A 16-ounce container of full-fat cottage cheese typically costs around $1.50 to $3.50.Affordable dish: One affordable dish that can be made using high protein cottage cheese is a simple cottage cheese breakfast bowl. Here is a recipe that serves 1 person:Ingredients:

• 1 cup low-fat or non-fat cottage cheese
• 1/2 cup fresh berries (such as blueberries, raspberries, or strawberries)
• 1 tablespoon honey or maple syrup
• 2 tablespoons granola
• Optional: sliced almonds, chia seeds, cinnamon

Instructions:

1. In a bowl, combine the cottage cheese and fresh berries.
2. Drizzle honey or maple syrup over the top.
3. Sprinkle granola and optional toppings like sliced almonds, chia seeds, or cinnamon over the cottage cheese mixture.
4. Enjoy your delicious and nutritious cottage cheese breakfast bowl!

This recipe is not only affordable but also packed with protein, fiber, and essential nutrients. The total cost of the ingredients is around $2.00 to $4.00, making it a budget-friendly option for a high protein breakfast or snack.

8. Turkey Breast

Turkey breast is a great source of protein and is very affordable. It can be used in a variety of dishes, such as sandwiches, salads, and as a topping for soups. Some examples of high protein turkey breast include:

• Boneless, skinless turkey breast: 34 grams of protein per 3 ounces
• Turkey breast tenderloins: 34 grams of protein per 3 ounces
• Turkey breast cutlets: 34 grams of protein per 3 ounces

Price: On average, boneless, skinless turkey breast costs around $2.50 to $4.00 per pound, depending on the brand and location. Turkey breast tenderloins typically cost around $3.00 to $5.00 per pound, and turkey breast cutlets usually cost around $4.00 to $6.00 per pound.Affordable dish: One affordable dish that can be made using high protein turkey breast is a simple turkey breast salad. Here is a recipe that serves 2 people:Ingredients:

• 1 pound boneless, skinless turkey breast, cooked and sliced
• 4 cups mixed salad greens
• 1/2 cucumber, sliced
• 1/2 bell pepper, sliced
• 1/4 red onion, thinly sliced
• 1/4 cup cherry tomatoes, halved
• 1/4 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the mixed salad greens, cucumber, bell pepper, red onion, and cherry tomatoes.
2. Top the salad with the sliced cooked turkey breast and crumbled feta cheese.
3. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper to make the dressing.
4. Drizzle the dressing over the salad and toss to combine.
5. Serve the turkey breast salad chilled and enjoy!

This recipe is not only delicious but also very affordable, with a total cost of around $8.00 to $12.00 for the entire recipe.

9. Chicken Breast

Chicken breast is a great source of protein and is very affordable. It can be used in a variety of dishes, such as sandwiches, salads, and as a topping for soups. Some examples of high protein chicken breast include:

• Boneless, skinless chicken breast: 31 grams of protein per 3 ounces
• Chicken breast tenderloins: 31 grams of protein per 3 ounces
• Chicken breast cutlets: 31 grams of protein per 3 ounces

Price: On average, boneless, skinless chicken breasts cost around $2.00 to $4.00 per pound, depending on the brand and location. Chicken breast tenderloins typically cost around $3.00 to $5.00 per pound, and chicken breast cutlets usually cost around $4.00 to $6.00 per pound.Affordable dish: One affordable dish that can be made using high protein chicken breast is a simple grilled chicken salad. Here is a recipe that serves 2 people:Ingredients:

• 1 pound boneless, skinless chicken breasts
• 4 cups mixed salad greens
• 1/2 cucumber, sliced
• 1/2 bell pepper, sliced
• 1/4 red onion, thinly sliced
• 1/4 cup cherry tomatoes, halved
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Season the chicken breasts with salt and pepper.
2. Grill the chicken breasts over medium heat until cooked through, about 5-7 minutes per side.
3. Let the chicken rest for a few minutes, then slice it into strips.
4. In a large bowl, combine the mixed salad greens, cucumber, bell pepper, red onion, and cherry tomatoes.
5. Top the salad with the grilled chicken strips.
6. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper to make the dressing.
7. Drizzle the dressing over the salad and toss to combine.
8. Serve the grilled chicken salad immediately and enjoy!

This recipe is not only delicious but also very affordable, with a total cost of around $8.00 to $12.00 for the entire recipe.

10. Tuna

Tuna is a great source of protein and is very affordable. It can be used in a variety of dishes, such as salads, sandwiches, and as a topping for soups. Some examples of high protein tuna include:

• Canned tuna: 25 grams of protein per 3 ounces
• Fresh tuna: 25 grams of protein per 3 ounces
• Smoked tuna: 25 grams of protein per 3 ounces

Price: On average, a 5-ounce can of canned tuna costs around $1.00 to $2.00, depending on the brand and location. Fresh tuna typically costs around $8.00 to $12.00 per pound, and smoked tuna usually costs around $5.00 to $8.00 per 5-ounce pack.Affordable dish: One affordable dish that can be made using high protein tuna is a simple tuna salad sandwich. Here is a recipe that serves 2 people:Ingredients:

• 1 can (5 ounces) of canned tuna, drained
• 1/4 cup mayonnaise
• 1 tablespoon Dijon mustard
• 1/4 cup diced celery
• 1/4 cup diced red onion
• Salt and pepper to taste
• 4 slices of whole wheat bread
• Lettuce leaves and tomato slices for garnish

Instructions:

1. In a bowl, combine the drained canned tuna, mayonnaise, Dijon mustard, celery, red onion, salt, and pepper.
2. Mix well until all ingredients are evenly combined.
3. Toast the whole wheat bread slices.
4. Divide the tuna salad mixture evenly between two slices of bread.
5. Top each sandwich with lettuce leaves, tomato slices, and the remaining bread slices.
6. Cut the sandwiches in half and serve.

This recipe is not only delicious but also very affordable, with a total cost of around $4.00 to $6.00 for the entire recipe.

11. Salmon

Salmon is a great source of protein and is very affordable. It can be used in a variety of dishes, such as salads, sandwiches, and as a topping for soups. Some examples of high protein salmon include:

• Canned salmon: 20 grams of protein per 3 ounces
• Fresh salmon: 20 grams of protein per 3 ounces
• Smoked salmon: 20 grams of protein per 3 ounces

Price: On average, a 5-ounce can of canned salmon costs around $2.00 to $3.00, depending on the brand and location. Fresh salmon typically costs around $8.00 to $12.00 per pound, and smoked salmon usually costs around $5.00 to $8.00 per 5-ounce pack.Affordable dish: One affordable dish that can be made using high protein salmon is a simple salmon salad. Here is a recipe that serves 2 people:Ingredients:

• 1 can (5 ounces) of canned salmon, drained
• 1/4 cup mayonnaise
• 1 tablespoon Dijon mustard
• 1/4 cup diced celery
• 1/4 cup diced red onion
• Salt and pepper to taste
• 4 slices of whole wheat bread
• Lettuce leaves and tomato slices for garnish

Instructions:

1. In a bowl, combine the drained canned salmon, mayonnaise, Dijon mustard, celery, red onion, salt, and pepper.
2. Mix well until all ingredients are evenly combined.
3. Toast the whole wheat bread slices.
4. Divide the salmon salad mixture evenly between two slices of bread.
5. Top each sandwich with lettuce leaves, tomato slices, and the remaining bread slices.
6. Cut the sandwiches in half and serve.

This recipe is not only delicious but also very affordable, with a total cost of around $4.00 to $6.00 for the entire recipe.

12. Shrimp

Shrimp is a great source of protein and is very affordable. It can be used in a variety of dishes, such as salads, sandwiches, and as a topping for soups. Some examples of high protein shrimp include:

• Frozen shrimp: 19 grams of protein per 3 ounces
• Fresh shrimp: 19 grams of protein per 3 ounces
• Canned shrimp: 19 grams of protein per 3 ounces

Price: On average, a 1-pound bag of frozen shrimp costs around $5.00 to $7.00, depending on the brand and location. Fresh shrimp typically costs around $8.00 to $12.00 per pound, and canned shrimp usually costs around $3.00 to $5.00 per 5-ounce can.Affordable dish: One affordable dish that can be made using high protein shrimp is a simple shrimp salad. Here is a recipe that serves 2 people:Ingredients:

• 1 pound frozen shrimp, thawed
• 1/4 cup mayonnaise
• 1 tablespoon Dijon mustard
• 1/4 cup diced celery
• 1/4 cup diced red onion
• Salt and pepper to taste
• 4 slices of whole wheat bread
• Lettuce leaves and tomato slices for garnish

Instructions:

1. In a bowl, combine the thawed shrimp, mayonnaise, Dijon mustard, celery, red onion, salt, and pepper.
2. Mix well until all ingredients are evenly combined.
3. Toast the whole wheat bread slices.
4. Divide the shrimp salad mixture evenly between two slices of bread.
5. Top each sandwich with lettuce leaves, tomato slices, and the remaining bread slices.
6. Cut the sandwiches in half and serve.

This recipe is not only delicious but also very affordable, with a total cost of around $6.00 to $8.00 for the entire recipe.

13. Tofu

Tofu is a versatile and affordable source of protein that can be used in various dishes like stir-fries, salads, and soups. Here are some examples of high protein tofu varieties:

• Extra-firm tofu: 20 grams of protein per 3 ounces
• Firm tofu: 18 grams of protein per 3 ounces
• Soft tofu: 16 grams of protein per 3 ounces

Price: On average, a 14-ounce package of tofu costs around $2.00 to $3.00, depending on the brand and location.Affordable dish: One affordable dish that can be made using high protein tofu is a simple tofu stir-fry. Here is a recipe that serves 2 people:Ingredients:

• 1 block of extra-firm tofu, cubed
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon minced garlic
• 1 tablespoon minced ginger
• 1 cup mixed vegetables (bell peppers, broccoli, carrots)
• Cooked rice or noodles for serving

Instructions:

1. In a bowl, marinate the cubed tofu in soy sauce for about 15 minutes.
2. In a large skillet or wok, heat sesame oil over medium heat.
3. Add minced garlic and ginger, and stir-fry for about 1 minute.
4. Add the marinated tofu to the skillet and cook until golden brown on all sides.
5. Add the mixed vegetables and stir-fry until they are tender-crisp.
6. Serve the tofu stir-fry over cooked rice or noodles.

This recipe is not only delicious but also very affordable, with a total cost of around $5.00 to $7.00 for the entire dish.

14. Tempeh

Tempeh is a great source of protein and is very affordable. It can be used in a variety of dishes, such as stir-fries, salads, and as a topping for soups. Some examples of high protein tempeh include:

• Extra-firm tempeh: 15 grams of protein per 3 ounces
• Firm tempeh: 13 grams of protein per 3 ounces
• Soft tempeh: 11 grams of protein per 3 ounces

Price: On average, an 8-ounce package of tempeh costs around $2.00 to $4.00, depending on the brand and location.Affordable dish: One affordable dish that can be made using high protein tempeh is a simple tempeh stir-fry. Here is a recipe that serves 2 people:Ingredients:

• 1 block of extra-firm tempeh, cubed
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon minced garlic
• 1 tablespoon minced ginger
• 1 cup mixed vegetables (bell peppers, broccoli, carrots)
• Cooked rice or noodles for serving

Instructions:

1. In a bowl, marinate the cubed tempeh in soy sauce for about 15 minutes.
2. In a large skillet or wok, heat sesame oil over medium heat.
3. Add minced garlic and ginger, and stir-fry for about 1 minute.
4. Add the marinated tempeh to the skillet and cook until golden brown on all sides.
5. Add the mixed vegetables and stir-fry until they are tender-crisp.
6. Serve the tempeh stir-fry over cooked rice or noodles.

This recipe is not only delicious but also very affordable, with a total cost of around $5.00 to $7.00 for the entire dish.

15. Seitan

Seitan is a great source of protein and is very affordable. It can be used in a variety of dishes, such as stir-fries, salads, and as a topping for soups. Some examples of high protein seitan include:

• Extra-firm seitan: 21 grams of protein per 3 ounces
• Firm seitan: 19 grams of protein per 3 ounces
• Soft seitan: 17 grams of protein per 3 ounces

Price: On average, a 1-pound package of seitan costs around $3.00 to $5.00, depending on the brand and location.Affordable dish: One affordable dish that can be made using high protein seitan is a simple seitan stir-fry. Here is a recipe that serves 2 people:Ingredients:

• 1 block of extra-firm seitan, cubed
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon minced garlic
• 1 tablespoon minced ginger
• 1 cup mixed vegetables (bell peppers, broccoli, carrots)
• Cooked rice or noodles for serving

Instructions:

1. In a bowl, marinate the cubed seitan in soy sauce for about 15 minutes.
2. In a large skillet or wok, heat sesame oil over medium heat.
3. Add minced garlic and ginger, and stir-fry for about 1 minute.
4. Add the marinated seitan to the skillet and cook until golden brown on all sides.
5. Add the mixed vegetables and stir-fry until they are tender-crisp.
6. Serve the seitan stir-fry over cooked rice or noodles.

This recipe is not only delicious but also very affordable, with a total cost of around $5.00 to $7.00 for the entire dish.

16. Veggie Burgers

Veggie burgers are a great source of protein and are very affordable. They can be used in a variety of dishes, such as sandwiches, salads, and as a topping for soups. Some examples of high protein veggie burgers include:

• Black bean veggie burgers: 15 grams of protein per patty
• Lentil veggie burgers: 15 grams of protein per patty
• Quinoa veggie burgers: 15 grams of protein per patty

Price: On average, a package of 4 veggie burger patties costs around $3.00 to $5.00, depending on the brand and location.Affordable dish: One affordable dish that can be made using high protein veggie burgers is a simple veggie burger salad. Here is a recipe that serves 2 people:Ingredients:

• 2 black bean veggie burger patties, cooked and sliced
• 4 cups mixed salad greens
• 1/2 cup cherry tomatoes, halved
• 1/4 cup diced cucumber
• 1/4 cup shredded carrots
• 2 tablespoons crumbled feta cheese
• 2 tablespoons balsamic vinaigrette

Instructions:

1. Cook the veggie burger patties according to package instructions and slice them into bite-sized pieces.
2. In a large salad bowl, combine the mixed salad greens, cherry tomatoes, diced cucumber, and shredded carrots.
3. Top the salad with the sliced veggie burger patties and crumbled feta cheese.
4. Drizzle the balsamic vinaigrette over the salad and toss to coat.
5. Serve the veggie burger salad immediately.

This recipe is not only delicious but also very affordable, with a total cost of around $5.00 to $7.00 for the entire dish.

17. Protein Powder

Protein powder is a versatile and affordable source of protein that can be used in various dishes like smoothies, oatmeal, and yogurt. Here are some examples of high protein protein powder varieties:

• Whey protein powder: 25 grams of protein per scoop
• Casein protein powder: 20 grams of protein per scoop
• Plant-based protein powder: 15 grams of protein per scoop

Price: On average, a container of protein powder costs around $20 to $30, depending on the brand and quantity.Affordable dish: One affordable dish that can be made using high protein protein powder is a simple protein smoothie. Here is a recipe that serves 1 person:Ingredients:

• 1 scoop of whey protein powder
• 1 cup almond milk
• 1/2 banana
• 1 tablespoon almond butter
• Handful of spinach
• Ice cubes

Instructions:

1. In a blender, combine the whey protein powder, almond milk, banana, almond butter, spinach, and ice cubes.
2. Blend until smooth and creamy.
3. Pour the protein smoothie into a glass and enjoy!

This recipe is not only delicious but also very affordable, with a total cost of around $2.00 to $4.00 for the entire smoothie.

18. Peanut Butter

Peanut butter is a versatile and affordable source of protein that can be used in various dishes like sandwiches, smoothies, and oatmeal. Here are some examples of high protein peanut butter varieties:

• Natural peanut butter: 8 grams of protein per tablespoon
• Creamy peanut butter: 8 grams of protein per tablespoon
• Crunchy peanut butter: 8 grams of protein per tablespoon

Price: On average, a 16-ounce jar of peanut butter costs around $2.00 to $4.00, depending on the brand and location.Affordable dish: One affordable dish that can be made using high protein peanut butter is a simple peanut butter smoothie. Here is a recipe that serves 1 person:Ingredients:

• 1 tablespoon natural peanut butter
• 1 banana
• 1/2 cup Greek yogurt
• 1/2 cup almond milk
• 1 tablespoon honey
• Ice cubes

Instructions:

1. In a blender, combine the natural peanut butter, banana, Greek yogurt, almond milk, honey, and ice cubes.
2. Blend until smooth and creamy.
3. Pour the peanut butter smoothie into a glass and enjoy!

This recipe is not only delicious but also very affordable, with a total cost of around $2.00 to $4.00 for the entire smoothie.

19. Almonds

Almonds are a versatile and affordable source of protein that can be used in various dishes like salads, smoothies, and oatmeal. Here are some examples of high protein almonds varieties:

• Raw almonds: 6 grams of protein per ounce
• Roasted almonds: 6 grams of protein per ounce
• Sliced almonds: 6 grams of protein per ounce

Price: On average, a 16-ounce bag of almonds costs around $5.00 to $7.00, depending on the brand and location.Affordable dish: One affordable dish that can be made using high protein almonds is a simple almond and berry salad. Here is a recipe that serves 2 people:Ingredients:

• 1 cup mixed salad greens
• 1/4 cup sliced almonds
• 1/2 cup mixed berries (such as strawberries, blueberries, raspberries)
• 2 tablespoons balsamic vinaigrette
• Optional: feta cheese, grilled chicken slices

Instructions:

1. In a bowl, combine the mixed salad greens, sliced almonds, and mixed berries.
2. Drizzle the balsamic vinaigrette over the salad and toss to coat.
3. Top the salad with optional ingredients like feta cheese or grilled chicken slices.
4. Serve the almond and berry salad immediately.

This recipe is not only delicious but also very affordable, with a total cost of around $5.00 to $7.00 for the entire dish.

20. Chia Seeds

In conclusion, incorporating high protein foods into your diet can be easy and affordable. These 20 foods are great sources of protein and can be used in a variety of dishes. By incorporating these foods into your diet, you can ensure that you are getting enough protein to support your overall health and well-being.