Eggs are nutrient-dense and inexpensive. They have protein, vitamins, minerals, and healthy fats. One large egg is 6g.


Canned fish is a great protein source. If fresh fish is too pricey, canned tuna is a great alternative.

Canned Tuna

Sunflower seeds are small yet packed with protein. One ounce has 6 grammes of vegan-friendly plant-based protein. These buttery nutritional powerhouses contain protein, vitamin E, and magnesium.

 Sunflower Seeds

Black beans are a convenient and inexpensive plant-based protein. 15-ounce (455-gram). Black beans contain 15 grammes of protein per cup (172 grammes).

Black Beans

Although not popular, sardines are plenty of protein and minerals. One can of sardines (92 grammes) contains 23 grammes of highly absorbable protein plus vitamin D and B12.


Low-calorie, high-protein cottage cheese.This mild-flavored cheese comes in different fat percentages and can be used as a snack or component.

Cottage Cheese

Whey protein powder is created from leftover cheesemaking milk.protein powder is a practical and economical approach to increase protein intake. On average, whey protein costs

Whey Protein

Oats are a gluten-free, cheap grain.They're high in protein, too. 1/2 cup (78 g) provides 13 g protein (30).


Pumpkin seeds are packed with nutrients. These cheap seeds are a great way to boost your protein consumption.

Pumpkin Seeds

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