How to hit 150g of protein a day on a budget
150g of protein a day sounds like a lot of chicken. In practice it is about 40 to 55g per meal across three meals, and you can get there on a normal budget if you pick the right foods and reuse them through the week.
The plan in four steps
- Split it: about 40g at breakfast, 55g at lunch, 55g at dinner. A snack such as Greek yogurt covers any gap.
- Anchor each meal with one cheap protein: eggs plus egg whites, Greek yogurt or cottage cheese, chicken breast or thighs, canned tuna, lean mince, lentils.
- Reuse ingredients: one pack of chicken across two or three meals beats five different proteins you only half use.
- Weigh raw: nutrition labels use raw or dry weights, so plan with those.
A sample 150g day
| Meal | Protein | kcal |
|---|---|---|
| Egg white veggie omelette Liquid egg whites 240g, Eggs 50g, Bell peppers 75g, Cheddar 25g, Whole wheat bread 80g | 48g | 517 |
| Chicken burrito bowl Chicken breast 150g, White rice (dry) 90g, Canned black beans (drained) 105g, Salad greens 40g | 48g | 606 |
| Pork loin with rice and broccoli Pork loin 220g, White rice (dry) 80g, Broccoli 120g | 55g | 643 |
| Day total | 151g | 1766 |
See a whole priced week for this target: the $70 Aldi high-protein week.
Cheapest protein sources
Ranked by estimated price per gram in our protein price guide.
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