Eating enough protein doesn’t have to mean buying chicken breasts in bulk or splurging on supplements. Plants can get the job done and they’re often the cheapest protein sources in the grocery store.

For most lightly active adults, a good daily target is 1 gram of protein per kilogram of body weight, spread across meals in 20-40 gram portions for good absorption. More active people (especially athletes) may need closer to 1.2-1.7 grams per kilogram per day, according to the American College of Sports Medicine.

For a 150-pound (68 kilogram) person, this would look like a range of 68 grams to 115 grams of protein, depending on how active that person is.

7 Budget Friendly Ways To Boost Your Protein:

  1. Build meals around beans and lentils. Beans and lentils cost pennies per serving and pack 12-18 grams of protein per cup. Toss them into pasta, soups, rice bowls, or tacos; they stretch meals and keep you full.
  2. Choose soy, a complete plant protein that is very versatile. Tofu, tempeh, and edamame are complete proteins and still cheaper than most animal options. A block of tofu usually costs less than $3 and gives you 30-40 grams of protein.
  3. Swap your milk. Soy milk has 6-8 grams of protein per cup, compared to 1 gram in almond milk. Same price, way more staying power.
  4. Use whole grains instead of refined ones. Quinoa, brown rice, oats, and whole‑wheat pasta offer more protein and fiber than their refined counterparts. A cup of cooked whole‑wheat pasta gives you 7-8 grams on its own.
  5. Add nuts and seeds strategically. A tablespoon of hemp, chia, or flax adds 5-10 grams of protein + omega‑3s for just a few cents. Sprinkle them on oatmeal, yogurt, smoothies, or salads.
  6. Pair foods to make “complete” proteins. While meat is an excellent source of all nine essential amino acids (amino acids we don’t make ourselves and need to get from our diet), pairing certain foods also offers a simple way to get everything you might need.
    • Budget combos that fill in each other’s amino acid gaps, and bonus, they’re also pretty tasty:
      • Rice + beans
      • Peanut butter + whole‑grain bread
      • Hummus + whole‑wheat pita
  7. Keep a few cheap, high‑protein staples on hand.
    • Affordable MVPs that all store well, are budget‑friendly and protein‑dense.:
      • Oats
      • Canned beans
      • Lentils (you can buy these pre-cooked)
      • Peanut butter
      • Frozen edamame
      • Whole‑grain pasta
      • Tofu

Want help building a budget‑friendly meal plan? The Auraria Health Center offers free nutrition counseling.