Sticking to a budget can be tough, especially when grocery shopping is involved.
There are countless tactics to cut grocery costs, like mapping out your meals ahead of time. But if you follow a particular eating plan or aim for healthier choices, your grocery tab often runs higher than average — even if you’re using thriftier tactics.
If your diet emphasizes high protein — for many people that often translates to lots of meat — you might find yourself spending substantially more each month because a meat-centric diet can become pricey, quickly.
And if you follow a vegetarian or vegan lifestyle (or simply want to eat less meat), you might lean on prepackaged protein bars and powdered shakes to replace animal protein. Yet those items frequently cost even more.
So what should a protein-focused Savinly Reader do when faced with the choice between filling the cart or, you know, paying for gas to even get to the store?
Seek out alternative protein-packed foods, that’s the answer! And by alternative, we mean more affordable.
Plant-Based, Low-Cost Protein Options
While some animal proteins can be inexpensive (we’ll cover those soon), these plant-based choices are excellent for anyone avoiding animal products.
Beans
Beans are the go-to plant-based protein for good reason. With roughly 39 grams of protein per cup, black beans rank among the most protein-rich animal-free foods. By comparison, a cup of diced chicken breast contains about 43 grams of protein.
Plus, boneless chicken breast averages around $3.28 per pound, making it notably pricier than a 16-ounce can of black beans, which you can often grab for under a dollar.
And it’s not only black beans — kidney beans, green beans, peas, chickpeas, lima beans, pinto beans, and black-eyed peas are all protein-rich and very budget-friendly.
Peanut Butter
Two tablespoons of peanut butter — the suggested serving — pack nearly 8 grams of protein. And if you eat peanut butter the way I do, reaching your daily protein goal shouldn’t be hard. (OK, that might be a joke — probably not the healthiest approach.)
Green Vegetables
Many green vegetables are unexpectedly protein-rich, along with providing vital vitamins and minerals. Spinach, broccoli (and its relative broccoli rabe), Brussels sprouts and asparagus are all protein-dense relative to their calorie content.
Tempeh and Tofu
Soybeans are very high in protein — a cup of roasted soybeans contains about 66 grams — so it’s no surprise that soy-based foods like tofu and tempeh are protein-dense. Because they’re made differently, their protein contents vary: tempeh offers about 33 grams per cup while tofu provides around 20 grams per cup.
Grains and Pseudograins
When you think of grains, what comes to mind first? Quinoa? Or maybe lentils (which can be a bit fussy but worth the time)? Either way, your instinct isn’t too far off.
There are true grains and pseudograins. Unless you have a grain sensitivity, they can usually be used interchangeably. Pseudograins are technically seeds, yet we prepare and eat them like grains.
True grains that are relatively high in protein include barley and farro — about 23 and 24 grams of protein per cup, respectively — along with sorghum, kamut and rye.
Pseudograins with substantial protein include buckwheat at around 22 grams per cup and lentils at about 18 grams per cup, followed by amaranth, quinoa and teff.
Seeds and Nuts
Seeds — the ones we sprinkle into smoothies or scatter over salads — are also good protein sources. We typically use them sparingly because they’re calorie-dense. Pumpkin and squash seeds deliver nearly 10 grams of protein per quarter cup, while chia and flax seeds are also smart, protein-packed additions.
Beyond peanuts, nuts with the most protein include almonds, cashews and pistachios — offering roughly 12 grams of protein per half cup.
Edamame
Edamame are immature soybeans, usually green and served in pods. They can be steamed, salted and eaten as a snack, or shelled and tossed into salads. A cup of edamame provides about 19 grams of protein. You might not eat a whole cup by yourself, but a small handful added to a soup or salad gives a nice protein boost.
They’re often featured as appetizers at Asian restaurants and are commonly found in the frozen section of supermarkets.
Animal-Based, Budget Protein Choices
If you include animal products in your diet, there are affordable options to help trim the grocery bill.
Eggs
Eggs were once criticized for their cholesterol content, but recent findings have softened that stance and suggest it’s fine to include eggs as part of a healthy diet — they offer protein, vitamins, minerals and beneficial fats.
In short: eggs are an excellent, low-cost source of protein.
Greek Yogurt and Cottage Cheese
A cup of plain Greek yogurt contains roughly 29 grams of protein. Cottage cheese is close behind, offering just under 28 grams for a similar serving.
Canned Tuna
While fresh fish can be costly even in coastal regions, canned tuna is economical, easy to store and widely available. One cup of canned tuna contains about 30 grams of protein.
There are many wallet-friendly methods to hit your daily protein goals, so you don’t have to rely on pricey powders, bars and cuts of meat each time you shop.
No matter your dietary needs, we can all appreciate that a smaller grocery bill is the best kind of grocery bill.
Grace Cooper is a junior writer at Savinly.
