15 High-Protein Foods That Cost Less Than $2 Per Serving

You don't need grass-fed beef and wild salmon to hit your protein goals. You don't need expensive protein powders or boutique supplements. You need cheap, effective, accessible protein. The Protein Intake Calculator can tell you how much you need. But you need to afford it.

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Protein Intake Calculator

Enter your weight, activity level, and goal — get your daily protein target in grams per pound and grams per kilogram.

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I had a client named Kevin. He was a grad student. He wanted to build muscle but thought he couldn't afford it. He was buying expensive protein bars and ready-to-drink shakes. He was spending $15 a day on protein. He was broke and frustrated. The Protein Source Comparator can help you find the best value.

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Protein Source Comparator

Compare cost per gram, leucine content, PDCAAS score, and digestibility across protein sources.

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Here's the truth. High protein doesn't have to be expensive. You can eat well on a budget. You just need to know where to shop and what to buy. Here are 15 high-protein foods that cost less than $2 per serving. Prices are based on San Diego grocery stores in 2026. 1. Eggs. $3.50 per dozen. 6 grams of protein per egg. Two eggs cost about 60 cents for 12 grams of protein. That's 5 cents per gram. One of the cheapest proteins available. 2. Canned tuna. $1 per can. 20 grams of protein. 5 cents per gram. Buy in water, not oil. Drain it well. 3. Chicken thighs. $2.50 per pound. 25 grams of protein per 4-ounce serving. A serving costs about 60 cents. 2.4 cents per gram. Cheaper than chicken breast and juicier. 4. Greek yogurt (plain). $5 for a 32-ounce tub. 15 grams of protein per 6-ounce serving. A serving costs about 90 cents. 6 cents per gram. Avoid flavored varieties with added sugar. 5. Cottage cheese. $3.50 for a 24-ounce tub. 14 grams of protein per half cup. A serving costs about 60 cents. 4 cents per gram. 6. Canned sardines. $1.50 per can. 22 grams of protein. 7 cents per gram. Don't knock it until you try it. 7. Lentils. $1.50 per bag (dry). 18 grams of protein per cup cooked. A serving costs about 30 cents. 1.7 cents per gram. The cheapest on the list. 8. Black beans. $1 per can. 15 grams of protein per cup. A serving costs about 50 cents. 3.3 cents per gram. 9. Peanut butter. $3 for a 16-ounce jar. 8 grams of protein per 2-tablespoon serving. A serving costs about 25 cents. 3 cents per gram. 10. Whole milk. $3 per gallon. 8 grams of protein per cup. A cup costs about 25 cents. 3 cents per gram. 11. Tofu. $2 per block. 20 grams of protein per half block. A serving costs $1. 5 cents per gram. 12. Canned chicken. $2 per can. 20 grams of protein per serving. 10 cents per gram. 13. Pork shoulder. $3 per pound. 25 grams of protein per 4-ounce serving. A serving costs about 75 cents. 3 cents per gram. 14. Frozen edamame. $2.50 per bag. 17 grams of protein per cup. A serving costs about 60 cents. 3.5 cents per gram. 15. Bulk protein powder. $40 for a 5-pound tub of whey. 25 grams of protein per scoop. A scoop costs about 80 cents. 3.2 cents per gram. The Macro Split Planner can help you build meals around these budget proteins.

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Macro Split Planner

Enter your calorie target and protein percentage — get a daily macro split with meal-by-meal recommendations.

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Kevin switched from expensive protein bars to eggs, chicken thighs, and Greek yogurt. He went from spending $15 a day to $5 a day. He saved $300 a month. He hit his protein target consistently for the first time. He told me “I thought I couldn't afford to eat right. I just didn't know where to shop.” Here in San Diego, grocery costs have been rising. The 2026 inflation report showed food prices up 6% in the last year. But eggs and chicken thighs have stayed relatively stable. Canned goods remain cheap. You don't need to buy organic, grass-fed, wild-caught anything. Those are nice. They're not necessary. The Meal Protein Tracker can help you stay on budget.

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Meal Protein Tracker

Log your daily meals and see protein per meal — get instant feedback on your distribution.

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Listen, you can build muscle on a budget. You don't need supplements. You don't need fancy meal delivery. You need eggs, chicken, beans, and yogurt. The Protein Source Comparator is free. Use it to find the cheapest protein per gram. Then go shopping. Your wallet will thank you. Your muscles won't know the difference.