Cheapest High-Protein Foods
The 10 highest-protein foods per dollar — ranked — so you can hit your protein target without blowing the grocery budget.
By MealWise TeamMay 11, 20265 min read
Protein is the macronutrient most people underconsume, usually because the premium options (steak, salmon) anchor the budget. The cheap options work just as well.
The protein-per-dollar leaderboard
1) Dried lentils. 2) Eggs. 3) Canned tuna. 4) Cottage cheese. 5) Chicken thighs. 6) Greek yogurt. 7) Tofu. 8) Black beans. 9) Canned sardines. 10) Whole chicken. Rotate three of these and you'll hit 100 g/day for under $4.
How to combine them
Eggs at breakfast, tuna or lentils at lunch, chicken thighs at dinner. One simple rotation, three protein-anchored meals, all under budget.
Case Study: MealWise members
Result: Average 5–8% body-weight reduction in 12 weeks
Members who follow MealWise's weekly plan plus grocery list report saving 3–5 hours of planning per week and cutting food waste roughly in half.