Grocery bills are brutal, but these high-protein alternatives won’t wreck your budget.
Steak night used to be a treat. Now it feels like a financial decision. As beef prices climb and inflation lingers in your grocery cart, people are rethinking how they get their protein fix without torching their wallets. Spoiler: it’s possible—and you don’t have to live on sad salads or plain rice and beans.
These smart swaps are cheap, filling, and surprisingly tasty. They’ll keep your muscles happy, your meals satisfying, and your budget intact.
1. Canned tuna packs way more value than it gets credit for.
It doesn’t exactly scream gourmet, but canned tuna is still one of the most affordable sources of lean protein you can buy. A single can often has 20 to 30 grams of protein, depending on the brand, and costs under a dollar in most stores. Toss it into a sandwich, mix it with chickpeas and olive oil, or throw it over greens for a zero-effort meal that actually fills you up. It’s portable, shelf-stable, and ready in minutes. When beef’s out of budget, a can opener becomes your best friend.
2. Lentils are cheap, satisfying, and sneakily high in protein.
They look humble in the bulk bin, but lentils pack serious nutritional punch—especially if you’re trying to cut costs. A cooked cup has around 18 grams of protein, loads of fiber, and no saturated fat, all for pennies per serving. They’re ridiculously versatile, too. You can make lentil soup, toss them in salads, use them in tacos, or simmer them into a curry. Plus, they cook faster than beans, so they’re practical on a weeknight. When you need a hearty, meaty texture without the actual meat, lentils deliver every time.
3. Eggs are still one of the most efficient proteins around.
Even with price spikes, eggs are a budget protein staple. One egg has about 6 grams of protein and loads of vitamins, and they’re endlessly adaptable. Scramble them, boil them, fry them, or mix them into rice or veggie bowls. You can even stretch a meal further by combining a couple of eggs with leftovers to make a scramble or frittata. They’re filling, cheap, and quick to cook—which makes them a no-brainer for breakfast, lunch, or a lazy dinner when beef feels like a luxury cut.
4. Greek yogurt works as both snack and sneaky protein boost.
Not just for smoothies or breakfast parfaits, Greek yogurt quietly does the heavy lifting in the protein department. A single cup can deliver up to 20 grams, depending on the brand, and it plays well with both sweet and savory dishes. Use it as a base for sauces, a creamy topping on chili, or a mayo substitute in tuna salad. Buy it plain and bulk-size for the best savings, then flavor it yourself. It’s cheaper than steak and doesn’t come with a side of cholesterol guilt.
5. Black beans bring flavor, fiber, and serious staying power.
They’re often treated like a side dish, but black beans can absolutely headline a meal. A cup of cooked black beans offers around 15 grams of protein and tons of fiber, meaning they keep you full long after you eat. They’re dirt cheap in dry form and still affordable canned. Mash them for tacos, blend them into soups, or stir them into rice for a no-frills dinner that hits every mark. Add some spice and citrus, and they go toe-to-toe with any meat dish in both flavor and satisfaction.
6. Peanut butter isn’t just for kids or toast anymore.
It’s easy to forget that peanut butter is actually a solid protein source, with around 7 grams per two-tablespoon serving. It’s also calorie-dense, which helps if you’re trying to stay full on a budget. Spread it on apples, mix it into oatmeal, add it to sauces, or just eat a spoonful straight out of the jar when you’re starving and your fridge is empty. As long as you don’t go overboard, it’s one of the tastiest, cheapest ways to squeeze in extra protein without firing up a grill.
7. Cottage cheese is back—and it’s packing protein.
Cottage cheese used to be a 1970s diet punchline, but it’s making a comeback for a good reason. A single cup can contain over 25 grams of protein and costs significantly less than any cut of beef. It’s not just for scooping straight out of the tub either—blend it into pancake batter, mix it with fruit, or top it with savory herbs and cracked pepper. It’s creamy, filling, and weirdly satisfying. Plus, it keeps in the fridge longer than most meats, making it a smart standby for tight weeks.
8. Tofu is affordable, underrated, and totally flexible.
Tofu isn’t just for vegetarians anymore—it’s an easy protein swap that costs a fraction of what meat does and can take on almost any flavor. A half-cup serving has about 10 grams of protein and costs less than $2 for a full block. Press it, marinate it, pan-fry it, toss it into stir-fries, or even bake it into cubes for snacks. Once you figure out how to cook it right, it becomes a weekly staple. It’s neutral enough to pair with anything and powerful enough to keep you full.