The Cheapest High Protein Foods for Meal Prep

Last reviewed September 2026

Protein is the most expensive macronutrient in most grocery budgets. The average American eats about 100 grams of protein per day according to USDA FoodData Central intake data, but paying for that protein from chicken breast alone costs roughly $4.50 per day. Switching to a mix of cheaper sources cuts that in half without sacrificing total grams. This ranking is based on current average US grocery prices cross-referenced with USDA protein values per serving. For the full approach behind these numbers, see our research methodology.

Which foods have the lowest cost per gram of protein?

Dried lentils, eggs, and canned black beans consistently offer the lowest cost per gram of protein across major US grocery chains. Dried lentils average $0.02 per gram of protein when bought in 1-pound bags. Large eggs average $0.04 per gram. Canned black beans land at $0.03 per gram.

Prices reflect national averages from Walmart, Kroger, and Aldi as of mid-2026. Regional variation can shift costs by 15 to 25 percent.

How many grams of protein do you actually need per day?

The Recommended Dietary Allowance from the Dietary Guidelines for Americans is 0.36 grams of protein per pound of body weight per day for sedentary adults. For a 160-pound person, that equals 58 grams. Research from the American College of Sports Medicine suggests active adults benefit from 0.55 to 0.73 grams per pound, or 88 to 117 grams for the same person.

Most meal preppers aim for 100 to 150 grams per day. Hitting that target with the cheapest sources on our list costs between $2.50 and $5.00 per day in groceries. The key is mixing animal and plant sources to keep costs down while maintaining amino acid completeness. Understanding the labels helps too; our guide on how to read nutrition labels for weight loss covers what the protein line on a package actually means.

Are plant proteins good enough for meal prep?

Plant proteins from lentils, beans, and tofu are good enough for meal prep when you eat a variety throughout the day. The outdated idea that you must combine rice and beans in the same meal has been corrected by the American Dietetic Association, which confirms that eating complementary proteins across different meals achieves the same amino acid balance.

Dried lentils cook in 20 to 25 minutes, require no soaking, and yield about 18 grams of protein per cup cooked. Canned black beans are ready to eat after rinsing. Firm tofu holds up well in stir-fries and baked dishes. The main limitation is that plant proteins have lower leucine content per serving, which matters primarily for people doing heavy resistance training. For most home cooks doing standard meal prep, plant sources mixed with occasional eggs or dairy cover the full amino acid spectrum.

What is the best cheap protein besides chicken for meal prep?

Eggs are the best cheap protein alternative to chicken for meal prep. A dozen large eggs cost between $2.50 and $3.50 at most US grocery stores and deliver 72 grams of total protein. Hard-boiled eggs keep for 7 days in the refrigerator according to the USDA FSIS egg safety guidelines, making them one of the longest-lasting prepped proteins.

Canned chunk light tuna is the second-best option. At $1.50 to $1.75 per 5-ounce can, it delivers 32 grams of protein with zero prep time. The FDA recommends limiting albacore tuna to 6 ounces per week due to mercury content, but chunk light tuna (skipjack) has lower mercury levels and can be eaten 2 to 3 times per week safely. Mix canned tuna with Greek yogurt instead of mayonnaise to add another 15 grams of protein per serving. If you are building out your weekly chicken prep alongside these alternatives, our chicken meal prep guide covers the full process.

How do you meal prep these proteins for the week?

Cook all your proteins in one 90-minute Sunday session. Hard-boil 12 eggs while baking 5 pounds of chicken thighs. Cook 2 cups of dried lentils on the stove. Open and rinse 4 cans of black beans. Portion everything into containers with labels.

A practical weekly protein prep for one person following the budget meal prep guide approach looks like this: 2.5 pounds of bone-in chicken thighs ($4.50), 1 dozen eggs ($3.00), 1 pound dried lentils ($1.50), and 4 cans of black beans ($3.00). Total: $12.00 for roughly 500 grams of protein across the week, or about $1.70 per day.

These numbers do not count protein from grains, vegetables, or snacks, which typically add another 20 to 30 grams per day.