🎯 Key Points- Opt for affordable protein sources such as beans, lentils, and tofu.
- Buy in bulk to save money on protein-rich foods like chicken, eggs, and tuna.
- Incorporate protein-rich grains like quinoa and oats into meals.
- Plan meals ahead of time to avoid expensive last-minute purchases.
- Consider supplementing with protein powder or bars for a budget-friendly option.
If you’re looking for a way to get 100 grams of protein per day without breaking the bank, then you’ve come to the right place. In this article, we’ll explore some of the most cost-effective ways to get your daily protein intake without compromising on quality. We’ll look at the best sources of protein, how to optimize your budget, and which supplements can help you reach your daily goal. So if you’re looking to get in shape without spending a fortune, read on to learn the cheapest way to get 100 grams of protein per day.
10 Cheapest Ways to Get 100 Grams of Protein Per Day as a Vegetarian.
1. Lentils.
It is an excellent source of plant-based protein, with 18 grams of protein in a 100-gram serving. Lentils are also inexpensive and easy to prepare.
2. Quinoa.
This is another great source of vegetarian protein, with 8 grams of protein per 100-gram serving. Quinoa is also a good source of dietary fiber, iron, and magnesium.
3. Beans.
Beans are a staple of vegetarian diets and are a great source of protein. There are many varieties of beans, all of which contain 7-15 grams of protein per 100-gram serving.
4. Nuts and Seeds.
These are great sources of protein, with 5-8 grams of protein per 100-gram serving. Nuts and seeds are also rich in healthy fats and fiber.
5. Tofu.
It is made from soybeans and is a great source of vegetarian protein, with 11 grams of protein per 100-gram serving. Tofu is also high in calcium and iron.
6. Tempeh.
Tempeh is made from fermented soybeans and is a great source of vegetarian protein, with 18 grams of protein per 100-gram serving.
7. Edamame.
Edamame is a type of immature soybean that is a great source of vegetarian protein, with 8 grams of protein per 100-gram serving.
8. Chia Seeds.
These seeds are a great source of vegetarian protein, with 4 grams of protein per 100-gram serving. Chia seeds are also rich in fiber, iron, and calcium.
9. Peanut Butter.
It is a great source of vegetarian protein, with 8 grams of protein per 100-gram serving. Peanut butter is also rich in healthy fats and fiber.
10. Hemp Seeds.
These seeds are a great source of vegetarian protein, with 10 grams of protein per 100-gram serving. Hemp seeds are also rich in omega-3 fatty acids and fiber.
10 Cheapest Ways to Get 100 Grams of Protein Per Day as a non-Vegetarian.
1. Eggs.
Eggs are one of the most affordable sources of protein and can be eaten boiled, scrambled, poached, or turned into an omelette. Three large eggs contain approximately 18 grams of protein.
2. Canned Tuna.
Canned tuna is a convenient option for a quick protein-packed meal. A standard 6-ounce can contains approximately 40 grams of protein.
3. Chicken Breast.
Chicken breast is one of the most popular proteins among bodybuilders and fitness enthusiasts. One 3-ounce serving contains approximately 26 grams of protein.
4. Cottage Cheese.
Cottage cheese is a versatile snack that can be paired with fruit or crackers. One cup of cottage cheese contains approximately 28 grams of protein.
5. Greek Yogurt.
Greek yogurt is a popular snack that is high in protein. One cup of plain Greek yogurt contains approximately 17 grams of protein.
6. Almonds.
Almonds are a great source of protein and healthy fats. One ounce of almonds contains approximately 6 grams of protein.
7. Beef Jerky.
Beef jerky is a popular snack that is high in protein. One ounce of beef jerky contains approximately 12 grams of protein.
8. Peanut Butter.
Peanut butter is a great source of protein and healthy fats. Two tablespoons of peanut butter contain approximately 8 grams of protein.
9. Protein Powder.
Protein powder is a convenient and easy way to get your daily protein intake. One scoop of protein powder contains approximately 24 grams of protein.
10. Pork Chops.
Pork chops are a great source of protein and can be cooked in a variety of ways. One 3-ounce pork chop contains approximately 22 grams of protein.
best supplements to Get 100 Grams of Protein Per Day.
1. Whey Protein.
Whey protein is one of the best sources of protein, with around 25 grams of protein per scoop. It’s also fast-digesting, so it’s a great choice for post-workout recovery.
2. Casein Protein.
Casein protein is a slow-digesting protein, making it great for keeping your muscles fed throughout the day. One scoop can provide around 25 grams of protein.
3. Egg Protein.
Egg protein is another great source of protein, with about 24 grams of protein per scoop. It’s also easily digestible and contains all of the essential amino acids.
4. Soy Protein.
Soy protein is a vegan-friendly source of protein, with around 24 grams per scoop. It’s also a complete protein, so it contains all of the essential amino acids.
5. Pea Protein.
Pea protein is also a vegan-friendly source of protein, with around 21 grams of protein per scoop. It’s also a complete protein, meaning it contains all of the essential amino acids.
6. Hemp Protein.
Hemp protein is another vegan-friendly source of protein, with around 11 grams of protein per scoop. It also contains all of the essential amino acids.
7. Brown Rice Protein.
Brown rice protein is another vegan-friendly source of protein, with around 11 grams of protein per scoop. It’s also a complete protein, so it contains all of the essential amino acids.
8. Collagen Protein.
Collagen protein is another great source of protein, with around 10 grams of protein per scoop. It’s also easily digestible and contains all of the essential amino acids.
Bottom Line.
The cheapest way to get 100 grams of protein per day is to eat whole foods such as eggs, legumes, dairy, nuts, and seeds. These are all sources of quality protein that are affordable and easy to find. In addition, supplementing with protein powder can also be a cost-effective way to get your daily protein needs. With a varied diet, you can easily and cheaply reach your daily protein needs and ensure your body gets the nutrition it needs to stay healthy.
