How Much Protein Do You Actually Need?
Before getting into budget options, let's clarify actual requirements:
- Regular exerciser: 1.4-1.6g/kg body weight
- Strength athlete: 1.6-2.2g/kg
- Cutting phase: 2.0-2.4g/kg (to preserve muscle)
Example for an 80kg man: 130-175g protein per day
Top 15 Affordable Protein Sources
Animal Proteins
#### 1. Eggs (Best Value for Money)
Price: ~€2.50-3.50 / 10 eggs
Protein: 6g per egg (12 eggs = 72g protein)
Cost per gram of protein: ~€0.04-0.05
Why it's great:
- Complete amino acid profile
- Contains vitamin D supplements, choline, B12
- Versatile use
Tips:
- Buy larger packs (30 eggs)
- Boiled eggs work as snacks
- Yolks contain most nutrients
#### 2. Chicken Thighs and Legs
Price: ~€4-6/kg
Protein: 26g / 100g
Cost per gram of protein: ~€0.02
Why it's great:
- Much cheaper than breast
- Juicier and more flavorful
- Great for slow cooking
Money-saving tip: Buy bone-in - remove skin and bones yourself.
#### 3. Ground Meat (Pork/Beef Mix)
Price: ~€5-8/kg
Protein: 18-22g / 100g
Cost per gram of protein: ~€0.03-0.04
Usage ideas:
- Bolognese sauce
- Meatballs
- Burger patties
- Stuffings
#### 4. Canned Tuna
Price: ~€1.50-2.50 / 150g can
Protein: 25g / 100g (~38g per can)
Cost per gram of protein: ~€0.05
Warning: Limit to 2-3 cans per week (mercury)
Budget alternatives:
- Canned mackerel
- Canned sardines
- Canned salmon
#### 5. Cottage Cheese
Price: ~€1.50-2.50 / 400g
Protein: 12g / 100g (48g per container)
Cost per gram of protein: ~€0.04
Usage ideas:
- As dessert with berries
- In smoothies
- In baking
- Savory version in salads
#### 6. Greek Yogurt (Large Container)
Price: ~€3-4 / 1kg
Protein: 9-10g / 100g
Cost per gram of protein: ~€0.04
Tip: Buy unflavored and add your own honey/berries.
#### 7. Milk
Price: ~€1-1.50 / liter
Protein: 3.3g / 100ml (33g per liter)
Cost per gram of protein: ~€0.04
Athlete usage:
- Post-workout with protein powder
- In oatmeal
- As smoothie base
Plant Proteins
#### 8. Dried Lentils
Price: ~€2-3/kg
Protein: 25g / 100g (dry)
Cost per gram of protein: ~€0.01 (cheapest!)
Why it's great:
- Also contains fiber and carbs
- Long shelf life
- Quick to prepare
#### 9. Dried Chickpeas
Price: ~€2-3/kg
Protein: 19g / 100g (dry)
Cost per gram of protein: ~€0.01-0.02
Usage ideas:
- Hummus
- Salads
- Curry dishes
- Roasted as snacks
#### 10. Tofu
Price: ~€2-3 / 400g
Protein: 12-15g / 100g
Cost per gram of protein: ~€0.04-0.05
Tip: Press out water and marinate for flavor.
#### 11. Oats
Price: ~€1-2/kg
Protein: 13g / 100g
Cost per gram of protein: ~€0.01
Bonus: Besides protein, contains complex carbs and fiber.
#### 12. Peanuts/Peanut Butter
Price: ~€3-5 / 500g
Protein: 25g / 100g
Cost per gram of protein: ~€0.02
Warning: High calories - watch portions.
Supplements
#### 13. Whey Protein Powder
Price: ~€40-60 / 2kg
Protein: 70-80g / 100g
Cost per gram of protein: ~€0.03
Why recommended:
- Convenient and fast
- One of the cheapest per gram
- Long shelf life
Money-saving tip: Buy larger bags during sales.
#### 14. Casein Protein Powder
Price: ~€50-70 / 2kg
Protein: 75-85g / 100g
Cost per gram of protein: ~€0.03-0.04
Usage: Before bed as slow protein.
#### 15. Protein Bars (Bulk Buy)
Price: ~€1-2 / bar (bulk)
Protein: 20g per bar
Cost per gram of protein: ~€0.07-0.10
Tip: Buy by the box, not individually.
Weekly Menu on a €50 Budget
Shopping List (for one week):
| Item | Quantity | Price |
|---|---|---|
| Eggs | 30 pcs | ~€7 |
| Chicken thighs | 1.5 kg | ~€8 |
| Ground meat (mix) | 500g | ~€4 |
| Canned tuna | 4 cans | ~€8 |
| Cottage cheese | 2 x 400g | ~€4 |
| Greek yogurt | 1 kg | ~€3.50 |
| Milk | 3 liters | ~€3.50 |
| Lentils | 500g | ~€1.50 |
| Oats | 1 kg | ~€1.50 |
| Peanuts | 500g | ~€4 |
| Protein powder | ~400g | ~€10 |
| Total | ~€55 |
Daily Protein Yield:
- Eggs (4): 24g
- Chicken (150g): 39g
- Cottage cheese (200g): 24g
- Protein powder (1 scoop): 25g
- Milk (500ml): 17g
- Oats (80g): 10g
- Daily total: ~140g protein
Smart Money-Saving Tips
When Shopping:
1. Buy discounted items - Meat with -30% sticker is perfectly fine
2. Large packages - Lower price per gram
3. Freeze - Buy on sale, freeze for later
4. Seasonal products - Fish is cheaper at certain times
5. Wholesale stores - Costco-type stores for savings
When Preparing:
1. Meal prep - Prepare for the week ahead
2. Slow cooking - Cheap cuts become tender
3. One-pot meals - Less time and energy
4. Frozen portions - Less waste
Substitutions:
| Expensive choice | Budget alternative | Savings |
|---|---|---|
| Salmon | Mackerel, herring | 60-70% |
| Beef tenderloin | Ground beef | 50% |
| Chicken breast | Chicken thighs | 40-50% |
| Greek yogurt | Cottage cheese | 30% |
| Protein bar | Whey powder | 50-60% |
Conclusion
Getting enough protein doesn't require a big budget. Focus on:
1. Eggs - Best overall value
2. Cheaper chicken cuts - Thighs and legs
3. Legumes - Cheapest protein per gram
4. Protein powder - Convenient and affordable
5. Dairy products - Cottage cheese and yogurt
With smart planning, you can get 150g+ protein per day for about €50 per week.
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Browse our protein selection at MaxFit.ee →
See also:
- Protein Powder for Beginners: Which One to Choose?
- Peanut Butter in Fitness Nutrition: Is It a Healthy Choice?
- Egg White Protein: The Underrated Alternative to Whey
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