Top Protein Packed Foods that won’t break the Bank

Whether you are looking to build muscle or lose fat, protein is an essential part of any diet, and whether you are on a budget or just trying to save some money, the following protein rich foods should always be included in your shopping list.




Egg whites are the only food that contains 100% protein. You can have as many as 7 whole eggs per week. For those looking to build muscle, having several egg whites for breakfast is a no brainer for fast results.




You can eat hummus as a snack or throw in chickpeas in your soups and salads for extra protein! At 19 grams of protein per 100 grams of chickpeas, they are a great option that’s also easy on your wallet.



Lentils are also awesome (9 grams per 100 grams of lentils) when it comes to protein intake.



A hundred grams of black beans contain 22 grams of protein, making them a go-to protein choice.

Greek Yogurt

A70XP0 Greek yogurt in white ceramic bowl with spoon - high end Hasselblad 61mb digital image. Image shot 2006. Exact date unknown.

Greek yogurt is one of your best options when it comes to packing on the protein. Containing 10% of protein, Greek yogurt is one of the healthiest snacks you can have.

Feta cheese

feta cheese

At 14 grams of protein per 100 grams of cheese, Feta is a great source of protein. Add a few cubes to your Greek salad so as not to have boring salads all the time!

Canned tuna

canned tuna

While fish is not always cheap, canned tuna comes to the rescue! At 30% of protein, canned tuna is your protein of choice if you are on a budget.

Ground beef

ground beef

Unless you have a special occasion, you don’t need to spend a lot of money on fancy cuts of meat to get your daily protein intake. Ground beef is a great and versatile option (25% of protein), plus it cooks pretty fast!

Peanut butter

peanut butter

Peanut butter contains 25% of protein, making it one of the most popular snacks. You can also throw a couple of tablespoons in your morning shake and you’ll be feeling full all day!



1 liter of milk contains 30 grams of protein. If you drink 2 glasses of milk per day, that’s 15 grams of protein. If you want to lose fat and build muscle at the same time, opt for nonfat milk.

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