These tinned fish foods are a great way of saving money on your weekly protein food shop. An average 100 gram bagel provides nearly 50 grams of carbs and 10 grams of protein. It can be used to make both sweet or savory meals, whether it’s topped with some fruit/nuts/honey, included in a baked dish, wrap, dip, or simply eaten plain with a bit of salt and pepper. A higher-fat mince will be a good balance and make sure you’re not over-spending. Cheese is a great part of many foods, and hard cheeses (e.g. Wheat bran is underrated. While it’s less popular than chicken, turkey is an amazingly lean food source with a wealth of easy cooking options. Total Fat 18g. Whey protein is a great addition to a cheap bodybuilding diet plan since it allows you to hit your daily protein needs in a more convenient way without much time needed for preparation, cooking or cleanup. Peanut butter also provides you with a hefty dose of various micronutrients, such as biotin, vitamin E, niacin, magnesium, and phosphorus. Sunflowers seeds are our favourites – they’re an easy and versatile food but come with all the high-quality fats and proteins you might expect from the plant equivalent of an egg. Despite being some of the best protein sources – especially when we talk cheap protein – you should eat them 1-2 times a week as these fish can contain a lot of mercury. Since rice is cheap and easily accessible, it’s a staple food for more than half of the world’s population. Beans are a good source of healthy carbohydrates at around 40 grams per 100 grams of cooked beans, along with 15 grams of protein and a whopping 15 grams of fiber. You can get frozen chicken breast at almost any grocery store but, of course, bulk buying is the best way to make sure you’re getting the best value for money. Olive oil is rich in oleic acid, a monounsaturated fat that reduces inflammation, improves cholesterol levels, and decreases the risk of cardiovascular disease. If you’re on a budget and you need to improve your protein intake, these are some of the easiest, cheapest high-protein foods you might want to look at. Cottage cheese comes in full fat, low fat and fat free varieties, so just choose the version that fits best with your macronutrient goals and taste preference. White rice, on the other hand, is cheaper. If you’re really struggling for cash but need to keep your protein intake up, eggs are your saviour. ). Chicken thighs are also another option as they tend to be even lower priced than chicken breasts, though keep in mind that the fat content will be higher as well. Look for chicken- and fish-heavy dishes to make sure you’re getting the best nutritional values. A typical large potato provides around 64 grams of carbohydrates, 7 grams of protein and no fat, along with 8 grams of fiber. Obviously, there are some very expensive cheeses out there. This is an easy dessert and combining these two types of protein-rich foods is an easy way to boost your intake on the cheap. While it’s a bit of a cliché at this point, milk is one of the easiest ways to get cheap protein into your diet. These are pretty popular in frozen food stores and they’re often designed to provide lots of protein, few calories, and cost almost nothing. Frozen chicken breast is a relatively cheap way to get your protein fix. This is key. Frozen fruits are also typically cheaper than fresh ones (though it does depend on the specific fruit and where you’re shopping) and these can be used for protein shakes or as toppings for things like oatmeal, yogurt and cereal. On a per-gram basis, milk is one of the cheapest protein sources on the market. Bulk buying is a great choice, and we strongly recommend a good marinade – the fattier cuts hold flavour much better. Offal is underrated – liver is one of the best, most nutrient-dense animal foods on the market. Get familiar with your local canned meats aisle if you feel like big savings on protein-rich foods. It just means it’s not as popular. A bodybuilding classic, cottage cheese is a liquid cheese of unbelievable nutritional value. Building a protein-rich diet on a budget can be challenging. (BODYBUILDING & SPORTS). Disclaimer: Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. How To Build Round "3D Delts" That Pop (4 Exercises), The 3 Best Chest Exercises For The Perfect Pec Workout, Not Losing Fat? You need to balance your dietary protein with other aspects – like your overall calorie intake and personal goals – but making a few switches in your diet can improve your muscle growth and keep your savings safe. There’s a reason that protein supplements are so popular – and its certainly not because of the taste. It’s versatile, takes on the flavour of good seasoning, and you can get it much cheaper than full cuts. An egg contains 6 grams of protein and you can get packs of 30 for almost nothing. Skimp on the packaged protein foods like bars and shakes, and use proteins other than meats to stretch the meat you do use. Any well rounded muscle building diet should ideally include a couple servings of vegetables and fruits each day, as they’re loaded with valuable vitamins, minerals and fiber that will ensure all of your micronutrient needs are being met. They’re loaded with antioxidants, are high in fiber (roughly 40% of the carbohydrate calories come from fiber) and go well with curries, soups, salads and many other dishes. (Exact prices won’t be included since it can vary so widely depending on where you shop and which country you’re from). While it’s not the same level of luxury that you might get with a new York strip, it fits almost any meal and can add protein to your diet at a decent cost.