Protein is the building block of muscle. Muscle-building protein powders and supplements are expensive and are often hard to find; however, you don't need to drain your bank account when looking to add protein to your diet. There are many inexpensive, easily accessible foods that are quality sources of protein, including eggs, milk, tuna, beans and ground turkey. In fact, using these inexpensive sources of protein, you can add 80 to 100 g of protein to your diet for about $2 per day.
Eggs
One egg provides 7 g of high-quality protein. Depending on the type, eggs cost between $2 and $3 per dozen, or between 3 and 4 cents per gram of protein. Egg whites provide 4 g of protein per egg and contain less fat and calories than whole eggs.
Milk
Milk is an excellent and inexpensive source of protein, providing 8 g of protein per 8-oz serving. At a cost of $3 per gallon, protein from milk costs roughly 2 cents per gram of protein. Depending on your goals, you will want to consider fat-free or higher calorie whole milk. Regardless of your choice, it still provides the same amount of protein per serving.
Tuna
Canned tuna is a cheap, convenient source of muscle-building protein. One can of tuna packed in water provides 40 g of protein. A 6-oz can of tuna costs roughly $1.50, or 4 cents per gram. Tuna is an excellent protein source if you are watching calories and fat; one can has only 200 calories and no fat.
Beans and Grains
Beans and grains, such as kidney beans, black beans and lentils provide between 12 and 18 g of protein per serving. At a cost of roughly $1 per pound, or 2 cents per serving, they provide an excellent source of protein, carbohydrates and fiber.
Ground Turkey
Providing 25 g per serving, ground turkey is another low-cost source of quality protein. A serving of lean ground turkey typically costs less than $1 per serving, or 4 cents per gram of protein. Ground turkey is very versatile and can be combined with beans or scrambled eggs to create a healthy, high-protein, low-cost meal.
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