10 Cheap Protein Sources for the Lifter on a Budget

cheap protein sources

So you are looking to bulk up, work on your physique and build some muscle but you don’t have too much money? Exercise is pretty easy on a budget, you can work out at home in the garage and you can make makeshift weights.

But what about protein? To build and maintain muscle you need to have at least one gram of protein for every pound of body weight. This means you have to eat protein with every single meal. Protein is not cheap and red meat, a good source of protein, can cost a small fortune.

There are some inexpensive protein bars on the market which make for an excellent snack between meals. You don’t need to go all out on the costly brand names, these cheap protein bars will bulk you up too. Make sure too to check out the 5 best cheap whey protein which is also available, easy to digest and is the staple of many bodybuilders.

Incorporate the following 10 cheap protein sources into your daily diet and see what happens.

1. Eggs

eggs protein

If you have your own chickens then you don’t need to worry about the price. Eggs are an excellent source of protein, in particular the egg white. If you struggle with cholesterol, and you should check this when following a high protein diet, don’t eat the yolk. If your cholesterol levels are good, eat the yolk. There are 7 grams of protein in one egg. The yolk has half the protein, the white the other half.

2. Milk

Glass and pitcher filled with milk.

Milk is a high source of protein, with 30 grams in one litre. Unless you are a bit chunky and wanting to lose weight, drink a gallon of raw milk daily. Watch the muscle build up, as long as you are also working out. If you have a problem with your weight, it is best not to drink milk at all until you have slimmed down.

3. Cottage Cheese

cottage cheese high protein

Cottage cheese has the reputation of being a diet food but it is packed with all the amino acids that make it a protein. It doesn’t cost a lot. It has 12 grams of protein per 100 grams, but if you’re on a real budget, try Quark cheese which less expensive with10 grams of protein per 100 grams. Mix cottage cheese with dark leafy greens for a good nutritious salad.

4. Tuna

tuna protein

Tinned tuna is a good source of protein, 40 grams per can. You want the tuna in spring water or brine, not oil. Tuna is a versatile food that you can eat as an appetiser, in a salad, as a sandwich or straight out the can. It’s easy to mix with vegetables for a substantial and nutritious meal. You can also replace the tuna with a canned mackerel, high in protein and also high in the good oils.

5. Ground Beef

ground beef

Lean beef is available but it can be expensive. Buy whichever ground beef fits your budget and rinse the fat off. 100 grams of ground beef contains 25 grams of protein. Make Italian style mince with a delicious tomato base, grill burgers or meat balls. The muscle will build up, just don’t forget to work out.

6. Ground turkey

turkey ground beef

While we’re on foods that are minced, don’t forget turkey. Try and buy lean turkey but if it is too costly, rinse the fat off. There are 25 grams in 100 grams of minced turkey and it is delicious.

7. Fresh or frozen chicken

chicken breast

Frozen chicken is a lot cheaper than fresh chicken so this depends on your budget. Like mince, chicken has 25 grams of protein in every 100 grams. Chicken too is versatile, a salad or pasta, as schnitzels or plain grilled breasts which are indeed the healthier option. Anything plain grilled is the healthier option, served with a side salad or roasted vegetables.

8. Calf liver

calf liver

You may be grimacing as you read this but calves liver can be rather tasty, and are a very high source of protein. 20 grams per hundred grams and best cooked with garlic and onion. Delicious and you may find you have these more than once a week.

9. Nuts

Mixed Nuts

For anyone trying to bulk up, nuts are a must. They are an excellent snack and high in protein. Buy your nuts from discount stores, and buy them in bulk to save on expenses. They’re easy to put in your bag, and you could be inspired like President Obama and have seven almonds a day. Almonds are expensive but if you eat them slowly and monitor your intake, they are worthwhile. Peanut butter is inexpensive and excellent too.

10. Protein shakes

protein powder scoop

Make yourself a shake consisting of protein and carbohydrates before you work out. You will have energy and find it surprisingly easy to do your exercise and feel good afterwards. Peanut butter, banana and milk make an excellent combination. Add a bit of greek yoghurt and some blueberries. Also, add cheap whey protein powder and you have the best drink to restore your muscle energy, build up new muscle and burn fat.

At the same time, ensure that you look into and buy one of the top 3 cheapest protein bars to ensure you get a high dose of protein while still saving money. They make excellent snacks at any time of day.

Cheap whey proteins powders also ensure lean muscle, strong muscle, high energy levels and are nutritionally dense with added vitamins and minerals. It contains all the amino acids necessary for muscle bulking up and high energy. There are powders made with green tea, spirulina, bee pollen and diet super greens. They all ensure you are getting all the nutrients necessary for your body to grow and thrive. You need protein to bulk up. Make sure you get enough.