Protein is a cornerstone of a nutritious diet, vital for everything from building muscle to repairing tissue.
Yet, one common challenge many face is the perceived high cost of quality protein sources.
It’s a misconception that to eat well, particularly to consume sufficient protein, you have to be willing to spend a substantial amount of money.
This article aims to debunk that myth by diving into various affordable protein categories:
- Beef
- Pork
- Chicken
- Seafood
- Alternative meats
- Vegetarian options
We’re going to highlight the most budget-friendly choices within each!
From the whole chicken, celebrated for its versatility and value, to the humble but mighty lentil, this guide will not only point you toward the cheapest options but also offer a second, equally economical alternative for those with different tastes or cooking preferences.
By exploring the cost and culinary benefits of these selections, we’re here to show you how to maintain an affordable protein-rich diet, ensuring your meals are both nutritious and budget-conscious.
Affordable Protein: How to Get More Without Breaking the Bank
While we know that prices change at different stores, we compared prices at both Kroger and WalMart to get an average cost.
Beef
In the realm of beef, finding budget-friendly options that still offer versatility and flavor is easier than you might think.
Cheapest Option: Ground Beef
Ground beef stands out as a cost-effective beef protein, particularly when purchased in bulk or with a higher fat content. Its versatility is unmatched, serving as the base for a plethora of dishes from hearty meatballs and savory burgers to comforting casseroles.
The key to maximizing value with ground beef lies in looking for sales and opting for larger packs. These can then be portioned and frozen for later use, ensuring you always have a protein-packed option on hand.
- Depending on fat vs. lean content (80/20, 97/3, etc.) and what type of beef (ground chuck, angus, sirloin.), you can expect to pay anywhere from $5.31 – $8.99 for a pound of ground beef.
Second Option: Chuck Roast
For those looking to diversify their beef consumption without a hefty price tag, chuck roast is an excellent choice. This tougher cut benefits greatly from slow-cooking methods, which break down the fibers and result in tender, flavorful meat.
- Avg. price per pound Chuck Roast – $8.99
- Avg. price per pound NY Strip Steak – $15.99
Ideal for stews, pot roasts, and shredded beef tacos, chuck roast offers a delicious and economical way to enjoy beef. Its lower cost is attributed to the longer cooking time required. But the result is a rich, satisfying dish that feels far more luxurious than its price would suggest.
Pork
Pork is often hailed as the “other white meat.” It offers a range of affordable protein options that don’t skimp on flavor or versatility.
Cheapest Option: Pork Shoulder
Known for its rich flavor and tenderness when cooked properly, pork shoulder is a budget-friendly superstar. This cut shines in slow-cooked dishes, such as pulled pork, where it’s rendered juicy and succulent.
- Avg. price per pound Pork Shoulder – $1.99
- Avg. price per pound Pork Spareribs – $3.99
Its affordability stems from the fact that it’s a tougher cut, requiring longer cooking times which, in turn, imbue the meat with deep flavors. Perfect for batch cooking, pork shoulder can help you prepare multiple meals throughout the week, from spicy carnitas to comforting stews.
Second Option: Pork Loin
For those looking for a leaner option that’s still gentle on the wallet, pork loin is an excellent choice. It’s a versatile cut that can be roasted whole for a family dinner or sliced into pork chops for a quick weeknight meal.
- Avg. price per pound Pork Boneless Half Loin – $2.49
- Avg. price per pound Pork Tenderloin – $4.99
Pork loin’s mild flavor makes it a fantastic canvas for a wide array of seasonings and marinades, allowing you to explore different cuisines without a significant financial investment.
Pork Stir-Fry: A Quick and Delicious Meal for Under $12 | Budget-Friendly Recipes→
Chicken
Chicken is a staple protein for many households, known for its versatility and generally lower cost compared to red meat. Here are two budget-friendly options to consider:
Cheapest Option: Whole Chicken
Buying a whole chicken is often more economical than purchasing individual parts. Roasting a whole chicken not only provides a succulent main course but also leaves you with leftovers that can be used for salads, sandwiches, or soups.
- Avg. price per pound Cage Free Whole Chicken – $1.54
- Avg. price per pound Cage Free Breast Tenders – $5.82
The carcass can be boiled down to make a nutritious broth, ensuring you get the most out of your purchase. The cost savings come from the butcher’s reduced labor. And the versatility of the whole chicken makes it a winner for meal planning.
Second Option: Chicken Thighs
Chicken thighs offer a cheaper alternative to breast meat without sacrificing flavor for those not keen on cooking a whole chicken. Thighs are more forgiving in the cooking process, remaining moist and flavorful even if slightly overcooked.
They’re perfect for grilling, baking, or slow-cooking, making them a versatile choice for a variety of dishes.
- Avg. price per pound Cage Free Chicken Thighs – $2.93
- Avg. price per pound Cage Free Chicken Wings – $4.98
Chicken thighs’ affordability, combined with their rich flavor, makes them an ideal option for budget-conscious cooks looking for a protein that can stand up to robust seasonings and sauces.
Seafood
Seafood might seem like a luxury item for those on a tight budget. But there are affordable options that allow you to enjoy the flavors of the sea without overspending.
Cheapest Option: Canned Tuna
Canned tuna is a pantry staple, proving seafood doesn’t have to be expensive to be enjoyable and nutritious. It’s a versatile protein that can be used in a variety of dishes. Look to classic tuna salads and sandwiches to more inventive casseroles and pasta dishes.
Depending on what brand and style of tuna you choose (in water, in olive oil, etc.), expect to pay between 18.4 cents/oz – 37.3 cents/oz.
The convenience and long shelf life of canned tuna, coupled with its low cost, make it an excellent choice for adding seafood to your diet on a budget.
Second Option: Frozen Tilapia
Frozen tilapia offers another affordable protein option. This mild, white fish is a blank canvas for a wide range of flavors and cooking methods, from baking and grilling to pan-frying.
- Avg. price per pound Skinless Boneless Frozen Tilapia Fillets – $6.42
- Avg. price per pound Skinless Atlantic Salmon Fillets – $11.87
Tilapia’s affordability comes from its widespread farming and the fact that it freezes well. This makes it a cost-effective option for those looking to incorporate more fish into their meals without the high price tag often associated with seafood.
Alternative Meat
In the world of meat alternatives, cost and health considerations often guide choices. Here are two economical picks that don’t compromise on nutrition or taste.
Cheapest Option: Tofu
Tofu stands out as a budget-friendly and versatile meat alternative, easily found in most grocery stores. Its ability to absorb flavors makes it perfect for a wide range of dishes, from stir-fries and curries to smoothies and desserts.
Depending on brand, firmness and organic or not, you can expect to pay between $2.22 – $3.42 per pound for tofu.
Tofu’s affordability is matched by its nutritional profile, rich in protein and essential amino acids, making it a staple for vegetarians, vegans, and meat-eaters alike seeking a cost-effective protein source.
Second Option: Lentils
While not a “meat” alternative in the traditional sense, lentils are a powerhouse of nutrition and value.
These legumes are incredibly cheap, especially when bought in bulk, and can be used in an array of recipes mimicking meat dishes, such as lentil tacos, “meatloaf,” and hearty stews.
Depending on brand, type and bagged or canned, you can expect to pay 8.1 cents/oz to 17 cents/oz for lentils.
Lentils cook relatively quickly, require no soaking, and offer a substantial protein punch along with fiber, iron, and other vital nutrients, making them an ideal choice for budget-conscious individuals looking to boost their protein intake without relying on animal products.
Vegetarian Proteins
For those looking to embrace a fully plant-based diet or incorporate more vegetarian options into their meals, there are plenty of affordable proteins to choose from.
Cheapest Option: Beans (Canned or Dry)
Beans are a fantastic source of protein and fiber, making them a staple in vegetarian diets. Whether you opt for the convenience of canned beans or the even more economical dry beans, they offer versatility and nutrition at a low cost.
Depending on type of beans, brand and whether you get bagged or canned, you can expect to spend anywhere from 6 cents/oz to 14 cents/oz for beans.
Beans can be incorporated into a myriad of dishes, from chilis and soups to salads and veggie burgers, providing a hearty, protein-packed base that’s both satisfying and affordable.
Second Option: Eggs
While not vegan, eggs are an excellent choice for vegetarians looking for a high-quality, low-cost protein source.
- Cage Free Grade A Large Brown Eggs – $5.99 per dozen
- Grade A Jumbo White Eggs – $3.89 per dozen
- Pasture Raised Large Brown Eggs – $7.49 per dozen
Eggs can be used in a variety of ways. Try simple boiled or scrambled eggs or more complex dishes like frittatas and quiches. They’re also a great source of vitamins and minerals. This makes them a nutritious addition to your diet without a significant financial investment.
Affordable Proteins: Final Thoughts
Navigating a protein-rich diet on a budget is entirely possible with a strategic approach to grocery shopping and meal planning.
From the diverse flavors of ground beef and pork shoulder to the plant-based goodness of tofu and lentils, we’ve highlighted that quality protein doesn’t have to come with a hefty price tag.
By choosing these economical options, you can enjoy a variety of nutritious, delicious meals that support your health and financial goals. Embrace these budget-friendly proteins to enrich your diet, proving that eating well doesn’t have to mean spending more.
Editor’s note: This article was originally published Feb 20, 2024 and has been updated to improve reader experience.
