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Macro FriendlyMeals

Cheap protein sources

Updated 2026-10-08 - data v2026-10-08.2

This page ranks protein foods by estimated dollars per 10 g of protein, then shows recipes that deliver protein without a high plate cost.

Prices are grocery estimates with a low and a high, not a live store price. Switch the mode if you would rather trade money for taste or leanness.

Estimates

Protein foods by estimated cost

Re-ranked by Balanced. Dollars per 10 g protein stay on each row.

  1. 1. Whey isolate$0.48 / 10 g protein est.
  2. 2. Turkey breast, roasted$0.49 / 10 g protein est.
  3. 3. Egg whites, raw$0.50 / 10 g protein est.
  4. 4. Chicken breast, cooked$0.47 / 10 g protein est.
  5. 5. Edamame, cooked$0.46 / 10 g protein est.
  6. 6. Tuna, canned in water$0.61 / 10 g protein est.
  7. 7. Black beans, cooked$0.26 / 10 g protein est.
  8. 8. Pork tenderloin, cooked$0.59 / 10 g protein est.
  9. 9. Seitan$0.56 / 10 g protein est.
  10. 10. Nonfat cottage cheese$0.61 / 10 g protein est.
  11. 11. Tofu, firm$0.34 / 10 g protein est.
  12. 12. Chicken thigh, skinless, cooked$0.48 / 10 g protein est.
  13. 13. Ground turkey 93/7, cooked$0.52 / 10 g protein est.
  14. 14. Shrimp, cooked$0.99 / 10 g protein est.
  15. 15. Haddock or tilapia, cooked$0.71 / 10 g protein est.

Lowest-cost recipes

Questions

What is a cheap protein source?

Here it means a food with a low estimated cost for each 10 g of protein, using the midpoint of the price range.

Do cheap proteins still fit a calorie target?

Yes. Cost and calories are separate. Use the builder if you want the cheapest meals that still hit a protein minimum.

Are snacks included?

The food list includes snack-sized foods such as yogurt, tuna, and cottage cheese. The recipe list includes the Greek yogurt bowl, which can be a snack.

Why do prices say est.?

The ranges are estimates for a typical serving. They are not a quote from a store.