10 cheap, high-protein foods that stretch your grocery budget
Some of the best-value foods in the supermarket are also high in protein. Many are probably in your pantry already, and they’re easy to turn into everyday meals.
Healthy eating doesn’t have to mean the priciest cuts or a trolley full of fancy wholefoods. Some of the best-value foods are the ones you probably grew up with.
Protein is a good place to focus. It helps keep you full, which makes it easier to eat well and lose weight. CSIRO Total Wellbeing Diet recommends at least 25g of protein at each main meal to help control hunger, yet CSIRO research found most Australians eat more of their protein at dinner and only a little at breakfast. Women averaging around 11g at breakfast and men around 15g.
Getting more protein doesn’t have to cost more. Here are 10 cheap, high-protein foods worth adding to your list.
1. Eggs.
Eggs are one of the most affordable sources of quality protein you can buy. They’re quick to cook and work at any meal.
Scramble a couple with spinach for breakfast, or keep a few hard-boiled in the fridge for an easy snack.
Free recipe: Soft-boiled eggs with zesty spinach
2. Tinned tuna.
Tinned tuna is cheap, keeps for months in the pantry and is ready to eat straight from the tin. Choose tuna in springwater for the leanest option.
Mix it with avocado or a little mayo for a quick lunch on wholegrain crackers, or toss it through pasta with tomatoes and rocket.
Free recipe: Tuna penne bake
3. Tinned salmon and sardines.
Tinned salmon and sardines give you protein plus omega-3 fats, at a fraction of the price of fresh fish. If you eat the soft bones, you also get a calcium boost.
Mash salmon with egg and herbs to make simple fish cakes, or pile sardines on toast with a squeeze of lemon.
Free recipe: Salmon avocado wrap
4. Tinned legumes.
Chickpeas, kidney beans, cannellini beans and lentils in tins are one of the cheapest ways to add protein and fibre to a meal. Plus, they’re already cooked, so they’re ready in seconds.
Add a tin of lentils to your bolognese to stretch the mince further, or roast chickpeas with spices for a crunchy snack.
Free recipe: Red bean chilli
5. Dried lentils and split peas.
If you’re happy to do a little cooking, dried lentils and split peas usually cost even less per serve than tinned. Red lentils don’t need soaking and cook in about 15 to 20 minutes.
Use them to make a big pot of dhal or soup, then freeze a few serves for busy nights.
Free recipe: Lentil vegetable dahl
6. Lean beef mince.
Mince is one of the most versatile and affordable meat options. Look for lean or extra-lean, and buy in bulk when it’s on special.
Split it into meal-sized portions and freeze. Use it in bolognese, tacos, rissoles or san choy bow.
Free recipe: Beef & lentil 'lasagne'
7. Chicken thighs and drumsticks.
Chicken thighs and drumsticks are often cheaper than breast fillets and they stay juicy when cooked. Trim any visible fat, or remove the skin, to keep them lean.
Bake a tray with vegies for an easy dinner, then use the leftovers in wraps or salads the next day.
Free recipe: Roast lemon chicken and veg
8. Natural or Greek yoghurt in a big tub.
A large tub of natural or Greek-style yoghurt usually works out cheaper than single-serve pots. Choose plain, reduced-fat varieties with no added sugar.
Top it with fruit and oats for breakfast, or use it in place of sour cream on a curry or chilli.
Free recipe: Bircher muesli with apple, almonds and apricot
9. Cottage cheese.
Cottage cheese is high in protein, low in fat and usually well priced. It’s also one of the most underrated foods in the dairy aisle.
Spread it on wholegrain toast with tomato and pepper, or stir it through scrambled eggs to make them extra creamy.
Free recipe: Egg omelette with cottage cheese & berries
10. Tofu.
Tofu is a cheap, plant-based protein that soaks up whatever flavours you cook it with. Firm tofu is the easiest to start with.
Cube it and add it to a stir-fry with frozen vegies and soy sauce, or crumble it into a scramble.
Free recipe: Paprika tofu and chimichurri vegetables
Make your meals go further.
Two easy ways to get more meals out of these foods:
- Bulk it up with frozen vegetables. They aren't a big source of protein, but they last for months and mean less food ends up in the bin. Add a handful to stir-fries, pasta sauces and fried rice.
- Pair meat with plant protein. Stir a tin of cannellini beans into a chicken casserole. The meal stays filling, and the meat goes further.
For more ideas, read our dietitian’s guide on how to eat healthy on a budget, or browse our budget-friendly meals, all under $7 per serve.
Want to turn these foods into a plan?
Knowing what to buy is a great start. The CSIRO Total Wellbeing Diet helps you put it all together. It’s a higher-protein program built around real, affordable food, with meal plans ready to go each week.