Cutting on a Budget: High-Protein Groceries That Stretch Calories and Dollars

Base most meals on the top-value staples: lean chicken or turkey, TVP, lentils/beans, canned tuna/chicken, and low-fat dairy. Batch cook, portion, and freeze. Use whey or egg whites to fill gaps on busy days. Shop store brands, buy in bulk when on sale, and plan 2–3 repeatable meals per week.

They can be, especially with soy (tofu/edamame/TVP) or dairy across the day. You don’t need to combine proteins at every meal. Ensuring variety over the day provides all essential amino acids. Adding a modest amount of whey, egg whites, or lean meat can help raise protein density if calories are tight.

No. It’s a convenience tool when whole foods are impractical. Use it to top up protein for minimal cost and calories, not as a replacement for meals. Choose cost-effective store brands with simple ingredient lists and buy larger tubs for better unit pricing.

Choose water-packed and lower-sodium options when possible. Draining and briefly rinsing canned tuna or chicken can reduce sodium further. Balance canned items with fresh or frozen produce and plenty of water. If you have specific sodium restrictions, check labels carefully.

Cool cooked foods quickly, portion into shallow containers, and refrigerate within 2 hours. Most cooked proteins last 3–4 days refrigerated and 2–3 months frozen. Reheat to a safe internal temperature and add a splash of broth or sauce to lean meats to keep them moist.