Hitting your protein goals doesn’t have to be expensive — and you don’t need to eat chicken breast at every meal to get there. As a licensed nutritionist, I get asked all the time how to eat high-protein on a budget. I promise it’s possible with a few smart swaps.
Whether you’re trying to build muscle, support your energy levels, or simply eat a more balanced diet, aiming for around 30 grams of protein per meal is a great target. And even if you’re working with a tighter grocery budget, you can absolutely do it. No fancy powders or specialty foods required.
Below are some of my favorite affordable protein swaps that I use myself and recommend to clients all the time. Plus, I’ve included one of my go-to budget-friendly recipes: Slow Cooker Lentil Sloppy Joes. It’s hearty, satisfying, and totally delicious — I think you’ll love it.
Let’s dig in!
Make these Protein Swaps
1. Swap Eggs —> Egg Whites
Normally, I would advocate for eating the whole egg. But with egg prices high and still on the rise, buying egg whites in a carton can be a money-saving (not to mention time-saving) tip. Egg whites are extremely versatile in cooking and provide a much higher protein-to-calorie ratio than whole eggs. Egg whites are high in protein and low in calories (one-half cup of egg whites equals 14.4 grams of protein). Scramble those up with veggies for a nutrient-dense omelet. Add a half cup of cottage cheese, and you just gained 14 more grams of protein. For those over-achievers, sprinkle a tablespoon of nutritional yeast on top for 3 more grams of protein (and vitamin B12 too!).
2. Swap Ground Beef —> Legumes
Legumes are very inexpensive, easy to store, and pack a ton of plant protein. My favorite are lentils (18 grams per cup). Have you ever had lentil sloppy joes? They are delicious and provide a serious punch of protein and flavor. Check out my recipe below for Lentil Sloppy Joes made in a slow cooker. Edamame has a whopping 18.4 grams of protein per cup – toss some on a salad to get additional protein.
3. Swap Fresh Fish —> Canned Fish
Canned tuna, sardines, and salmon are not just protein-rich — they’re nutritional powerhouses, which are especially valuable on a budget. One can of tuna has approximately 30-35 grams of protein; one can of salmon has 25–30 grams and 1 can of sardines has between 22 and 25 grams of protein. In addition to protein, they provide high amounts of other key nutrients like calcium, omega-3 fatty acids, selenium and vitamin D. They are also shelf-stable, so you can buy them in bulk or stock up when discounted!
4. Swap Regular Yogurt —> Greek Yogurt
Even though Greek yogurt may be a tad more expensive than regular yogurt, you get so much more bang for your buck in terms of protein. Compared to 6-9 grams per cup in regular yogurt, one cup of Greek yogurt has 15 to 20 grams of protein. Greek yogurt helps hit your protein targets without needing to supplement. And a bonus—you can also use it as sour cream for dips or dressings! Go for the largest size you can find – you’ll be paying less per ounce than the smaller sizes.
5. Swap Chicken Pieces —> Whole Chicken
A whole chicken requires less labor and packaging, so you’ll be paying a lower cost per pound. You also have the opportunity to eat the entire animal, including skin and bones (which makes great homemade stock or broth, increasing the overall value). And you can make a few dinners out of a whole chicken. For example: stir-fry chicken breasts with veggies one night, grill thighs the next, and make tasty drumsticks and wings in the air fryer another night.
And don’t throw out the little package of organ meats! Chicken livers are one of the most nutrient-dense foods on the planet! In addition to being rich in protein, they are high in iron, vitamin A, and B12. Fry them up with onions and serve over rice for a high-protein meal.
One of my favorite ways to cook lentils:
Recipe: Slow Cooker Lentil Sloppy Joe’s
Ingredients:
4 cups Lentils (cooked, drained and rinsed)
1/2 Sweet Onion (finely diced)
1 Green Bell Pepper (finely diced)
2 cups Mushrooms (sliced)
1 cup Matchstick Carrots
1 tsp Garlic Powder
3 tbsp Yellow Mustard
1/4 cup Maple Syrup
2 cups Crushed Tomatoes
1 tsp Sea Salt
1/2 tsp Black Pepper
Directions:
Combine all ingredients in the slow cooker, and use a spatula to mix well. Cover and cook on high for 6 hours. If using canned or cooked lentils, reduce cooking time to 4 hours.
Can serve over spinach and/or rice, on a portobello mushroom cap, or traditionally on a bun. Makes 4 servings.
Top with Greek yogurt and onions for next-level sloppy joes!
Nutrition (per serving):
Calories: 411
Fat: 1 gram
Protein: 29 grams
Fiber: 23 grams
Carbs: 79 grams
