Convenient and Affordable Protein Meals
We all know how important it is to hit our protein needs daily, but this is all too often a struggle for some. Be it due to budget, planning, or simply taste buds not liking protein-rich foods. Fear no more as I’ve got a couple of hacks to help you hit your protein intake on a budget.
Option 1
Kroger Carbmaster Lowfat Yogurt | $0.40 | 60 Cal. 9g Protein 3g Carbs 1.5g Fat - Per Serving (1 Container)
Nature Valley Oats & Honey Protein Granola | $4.79 | 270 Cal 14g Protein 40g Carbs 7g Fat - Per Serving (65g)
This is the perfect option for the high pace nonmeat eater. At nearly half the price compared to other brands like “Dannon” or “Oikos”, you can eat multiple of these to get you around 18 - 27g of protein (depending on if you eat 2 or 3) then when you combine these with “Nature Valley Oats and Honey Protein Granola” that gives you 14g of protein per serving.
Total Cost and Macro Breakdown:
2 Yogurts | $0.80 120 Cal. | 18g Protein 6g Carbs 3g Fat
1 Serving Granola | $0.96 | 270 Cal. 14g Protein 40g Carbs 7g Fat
$1.76 | 390 Cal. 32g Protein 46g Carbs 10g Fat
This option puts your cost: protein at $0.06
Option 2
It doesn’t get much more classic than chicken, rice, and veggies, right? If you don’t have access to a full kitchen it can be hard to cook this meal though. No worries, if you’ve got access to a microwave you can still have this meal at a fair cost.
Kroger Frozen Grilled Chicken Breast Strips $5.99 | 19 Cal. 19g Protein 2g Carbs 2g Fat - Per Serving (3oz)
Kroger Stir-Fry Starters Vegetables With Rice $1.39 | 2g Protein 14g Carbs 0g Fat - Per Serving (4 Servings per bag)
Total Cost and Macro Breakdown:
1.5 Servings Chicken | $1.29 28g Protein 3g Carbs 3g Fat
1 Bag of Rice & Veggies | $1.39 | 4g Protein 56g Carbs 0g Fat
$2.68 | 32g Protein 59g Carbs 3g Fat
Cost: Protein at $0.08
Option 3
When I was in school one of the go-to meals that I would take to lunch would be a couple of sandwiches. Super simple and it can easily be customized to your nutritional needs.
Kroger Wheat Sandwich Bread $1.39 | 4g Protein 23g Carbs 1g Fat - Per Serving (2 slices)
Deli Fresh Honey Smoked Turkey Breast $5.99 | 10g Protein 2g Carbs 1g Fat - Per Serving (2oz)
Kroger American Cheese Singles $2.59 | 3g Protein 2g Carbs 4.5g Fat - Per Serving (1 Slice)
Kroger Carbmaster Lowfat Yogurt | $0.40 | 60 Cal. 9g Protein 3g Carbs 1.5g Fat - Per Serving (1 Container)
Total Cost and Macro Breakdown:
1 Serving of bread (2 Slices) $0.11 | 4g Protein 23g Carbs 1g Fat
1-1/2 Servings of turkey (3oz) $1.13 | 15g Protein 3g Carbs 1.5g Fat
1 Serving of cheese | $0.11 | 3g Protein 2g Carbs 4.5g Fat
1 Yogurt | $0.40 | 9g Protein 3g Carbs 1.5g Fat
$1.75 | 31g Protein 31g Carbs 8.5g Fat
Cost: Protein at $0.06
Tips and Tricks
Buy in bulk. If you have access to “Sam’s Club” or “Costco” go and stock up on your basics.
Shop around at different stores. Personally, I’ve found that Walmart is usually the least expensive out of all the stores (in my area).
Shop what’s on sale.
Buy store brand when possible. A lot of store-brand products are made in the same factory as the brand-name product.
If you’re responsible with your money take advantage of credit card rewards. Some great cards to look into to earn great rewards are Citi Double Cash and Chase Freedom Flex. Note: These 2 cards will require you to have a score of at least 650 before applying. *I’m not a financial advisor. If you use these links you directly help me out.
Final Thoughts
Hitting your protein doesn’t have to cost a fortune nor take a lot of prep time. These meal ideas above are quick, easy, and relatively inexpensive for when you’re on the run or lack a full kitchen.
Share this post with a friend and leave your go-to protein meals down below.
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