If you've looked into high-protein eating, you've probably seen the recommendation: 1.6–2.2g of protein per kg of body weight. For a 75kg person, that's 120–165g of protein per day.
The instinct is to buy chicken breast and protein powder and call it a day. But chicken breast at $18-22/kg, eaten three times a day, gets expensive fast. Here's how to hit your protein targets without breaking the grocery budget.
The protein cost comparison
Not all proteins are equal value. Here's a rough cost-per-100g of protein at typical Canadian sale prices:
| Source | Cost per 100g protein |
|---|---|
| Dried lentils | ~$0.25 |
| Canned chickpeas | ~$0.40 |
| Eggs | ~$0.80 |
| Canned tuna | ~$0.90 |
| Cottage cheese | ~$1.00 |
| Greek yogurt | ~$1.20 |
| Chicken thighs (on sale) | ~$1.50 |
| Ground beef (on sale) | ~$2.00 |
| Chicken breast (on sale) | ~$2.00 |
The principle: lean proteins and whole foods combined beat expensive cuts bought at full price.
A sample high-protein day under $10
Breakfast: 3 eggs scrambled + 1 cup Greek yogurt (0% fat, plain) = ~45g protein, ~$2.50
Lunch: 1 can tuna + half cup canned chickpeas mixed into a salad with whatever vegetables you have = ~35g protein, ~$2.00
Snack: 1 cup cottage cheese + any fruit = ~25g protein, ~$1.50
Dinner: 150g chicken thigh (cooked) + 1 cup lentils in a curry = ~50g protein, ~$3.50
Total: ~155g protein, ~$9.50
That's an entire high-protein day — adequate for a 70-80kg person — for under $10. The key is combining cheap plant proteins (lentils, chickpeas) with moderate portions of animal proteins rather than relying entirely on expensive lean meats.
Cottage cheese is one of the most underrated budget protein sources in Canada. At $4-5 for a 500g tub, you're getting ~60g of protein at around $0.80-1.00/100g — comparable to eggs, much cheaper than Greek yogurt.
The budget protein stack
Eggs
The most versatile budget protein. 12 eggs for ~$4 = 72g protein across 12 servings. Scrambled, fried, poached, hard-boiled, in a frittata, in fried rice — they go everywhere.
Lentils and legumes
30g protein per cup of cooked lentils. ~$0.25/cup. If you're not eating lentils regularly, you're leaving the cheapest protein on the table. Red lentils take 20 minutes. Brown and green lentils take 25-30. No soaking needed.
Canned fish (tuna, salmon, sardines)
No Frills and FreshCo regularly run 3-4 can deals on flaked light tuna. Canned salmon is more expensive but higher in omega-3s. Sardines are arguably the most nutrient-dense protein per dollar on the shelf.
Chicken thighs vs breast
Bone-in skin-on chicken thighs go on sale far more often and far cheaper than chicken breast. They have slightly higher fat content, but the protein count is comparable. Buy thighs on sale, bulk, freeze.
Greek yogurt and cottage cheese
High protein, versatile, works for breakfast or snacks, on sale regularly. Buy 0% fat plain — flavoured versions have more sugar and less protein per dollar.
Tips for hitting your number every day
- Protein at every meal — it's easier to hit 150g with 3 meals of ~50g than trying to make up 80g at dinner
- Batch cook legumes — make a big pot of lentils or chickpeas Sunday, use through the week
- Keep eggs and cottage cheese in the fridge — they're fast, no-cook or minimal-cook protein that can supplement any meal
- Buy proteins on sale and freeze — you're never paying full price if you stockpile during deals
Apps like MealDeal track which proteins are on sale this week across stores, so you can plan your high-protein week around deals rather than paying full price every time.