TOP 8 cheapest high-protein foods

Author: Timko Ilya - master of the whole project and fitness trainer.
2018-03-01

It's widely known that high-protein products are quite expensive. As a result, many people fall short of their protein needs, claiming that they simply can't afford proper high-protein food. But that's not entirely true. Now I will clearly show you which products provide the cheapest protein. Additionally, I will provide you with a specific diet (one of the options) that will allow you to obtain protein at a cost of about 50 rubles for 100 grams of protein!

For those who are too lazy to read – here is a video that exactly matches the article.

But before that, a brief clarification. I fully understand that prices and even products vary from region to region. Furthermore, people will be reading this article in 1, 2 years, or more. Therefore, it is essential to emphasize that all prices listed below are taken from the Magnit hypermarket in Krasnodar at the end of February 2018. All prices are given without discounts and are for real products. And although prices in your stores at your time may be different, I believe you will grasp the main message and principle of my article. Additionally, I will discuss all products today without considering carbohydrates, fats, etc. I will focus solely on protein and cost. Let's go!

Prices are listed as of the end of February 2018 at the Magnit Hypermarket in Krasnodar.

Clarifications regarding the table:

1. Peas, soy, and lentils are three products similar in composition, protein content, and price. Hence, I didn't list them all but mentioned only lentils. This is simply because they are easier to find in stores.

2. The chicken eggs referenced are of grade 1. One such egg weighs 60 grams. Hence, 10 eggs equal 600 grams. The protein percentage is taken from the egg as a whole (including both the white and the yolk).

3. Chicken fillets and chicken breasts are essentially the same. Breasts are slightly cheaper, but they contain slightly less protein due to skin and breastbone. Ultimately, the cost of protein is the same, so there's no point in listing fillets and breasts separately.

4. Soy protein isolate is noted as the cheapest source of protein among all sports nutrition products.

In conclusion, it can be said that the notorious breasts and cottage cheese are by no means the cheapest sources of protein. Additionally, I must clarify that plant protein (lentils, soy protein, etc.) is still protein and is not much inferior to animal protein. In some parameters (for example - glutamine), it even surpasses it. Therefore, I listed plant protein alongside animal protein in the table and see nothing wrong with that. During my student years, I used to consume soy milk powder and gained muscle on it.

Now, let's move on to a specific diet. I tried to make it as budget-friendly as possible, which is why I only took the first four products. The diet is tailored for myself, meaning for a 100 kg man, based on a requirement of 150 grams of protein per 100 kg of body weight per day. This is quite sufficient for muscle mass growth. Of course, 200 grams would be ideal, but practice shows that 1.5 grams per 1 kg is also quite adequate.

Budget Meal Plan for a 100 kg Man Aiming for 150 Grams of Protein Per Day

As you can see, it came out to nearly 50 rubles for 100 grams of protein. Of course, you can add chicken breasts, cottage cheese, fish, etc., to this diet. All of this will make it more diverse but also more expensive. My aim in this article was to show how to meet the necessary protein requirements with minimal investment. Note that only about 30% of the protein in this diet is plant-based, while the rest is animal protein.

In summary, one should not fixate only on cottage cheese and chicken breasts. In any hypermarket, you will find the products listed in the first table and be able to create a genuinely budget-friendly meal plan. But remember to also consider carbohydrates and fats. But that’s a whole different story. Goodbye!