We are constantly being told as runners that we need to have a high protein diet to provide our body with the adequate nutrients for repairing and strengthening our muscles. Many think that means a daily rotation of eggs, steak and chicken. But that grocery list comes with a high price tag. Grocery prices have risen dramatically in the last number of years and are continuing on that trajectory. For the majority of us, our income has not caught up with this increase in daily living costs. So how do we provide our body with what it needs in order to run well, recover properly and stay healthy without overspending every week?
First, we need to change how we think about protein. Vegetarians manage perfectly well without meat, including those who train regularly. We can learn a lot from that approach and borrow many of their ideas.
They build meals around foods like beans, lentils, chickpeas, dairy, and grains to meet their protein needs across the day. It’s a simple reminder that meat isn’t the only way to fuel your training effectively and we can easily manage a high protein diet on a budget.
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Be Wary of High Protein Labels
Many foods marketed as “high protein” come with a higher price tag, but not always more protein. This is often a clever marketing strategy and I would highly recommend checking the labels. You will find that products listed as ‘high protein’ often include a long list of ingredients and are highly processed. ‘High Protein’ yogurts are a prime example here. You will find that regular greek yogurt is just as high if not higher in protein content with a much shorter list of ingredients.
Protein bars are another culprit and are often simply highly priced ‘candy bars in disguise’. You’re often paying extra for branding rather than a meaningful nutritional difference. Instead of focusing on labels, compare protein per 100 g and price per serving.
Protein Content of Budget Friendly Foods
Let’s look at some alternatives for maintaining a high protein diet. For budget friendly high protein meals consider combining foods to improve the overall protein quality. Using plant proteins also brings in more fibre which is essential for a healthy gut and they help stretch the animal proteins. For example, adding lentils to minced beef or turkey, replacing some meat with lentils still provides protein but reduces the overall cost of the meal.
Below is a list of other considerations for adding protein to your diet.
| Food (typical serving) | Protein (approx.) | Notes |
|---|---|---|
| Eggs (2 large) | 12 g | One of the cheapest complete proteins |
| Milk (250 ml) | 8 g | Also provides calcium and vitamins |
| Greek yogurt (150 g) | 12–15 g | Often similar to “high-protein” versions |
| Cottage cheese (150 g) | 15–18 g | High protein, usually low cost |
| Chicken thighs (100 g) | 20–22 g | Cheaper than breast, more flavour |
| Minced beef (100 g) | 18–20 g | Use in mixed dishes to stretch portions |
| Fresh fish (100 g) | 18–22 g | Varies by type; often cheaper when seasonal |
| Canned tuna (1 tin, ~120 g drained) | 25–28 g | High protein, long shelf life |
| Canned sardines (1 tin) | 20–23 g | Rich in omega-3 fats |
| Lentils (cooked, 1 cup) | 17–18 g | Very cheap, high in fibre |
| Chickpeas (cooked, 1 cup) | 14–15 g | Great for bulk meals |
| Black beans (cooked, 1 cup) | 15 g | Combine with rice for a complete meal |
| Edamame beans (1 cup) | 17 g | One of the higher-protein plant options |
| Tofu (100 g) | 10–12 g | Affordable and versatile |
| Oats (50 g dry) | 6–7 g | Adds up across the day |
| Peanut butter (2 tbsp) | 7–8 g | Calorie-dense, budget-friendly |
Tips for Eating a High Protein Diet without Overspending
Here are 6 tips for a high protein diet that supports your running but does not come with a high price tag.
1. Use Meat Strategically
Instead of building meals around large portions of meat, use smaller amounts to add flavour and protein.
- Stretch meat with lentils and beans in meals like bolognese or chilli
- Use chicken in stews or curries and bulk them out with vegetables
- Choose cheaper cuts like chicken thighs, whole chicken, liver, stewing meat, or pork
- Buy meat when it’s on sale and plan meals around that
You still get the protein, but your cost per meal drops significantly.
2. Incorporate High Protein Vegetarian Meals Into Your Weekly Diet
Beans and lentils are some of the most cost-effective protein sources available, and they do more than just provide protein. They’re high in fibre, which supports digestion and helps you stay full. They’re also rich in iron, magnesium, and other micronutrients that support energy levels and recovery. Including a few vegetarian meals during the week built around beans and lentils is a simple way to reduce your food costs without sacrificing nutrition.
- Plan a few fully vegetarian meals each week using lentils, beans, Tofu and grains e.g. Bean burgers, Chickpea Curry
- Add beef or chicken broth to increase protein if you’re not vegetarian
- Batch cook large portions and freeze for easy meals during the week
Dried beans and lentils are the cheapest option, but canned versions are still affordable and save time.
3.Incorporate Canned Fish into Your Diet
Canned fish is one of the most underrated protein sources, especially if you’re on a budget. It’s high in protein, requires no cooking, and has a long shelf life. It also provides nutrients you won’t get from many other cheap protein sources, particularly omega-3 fats, which support heart health and recovery.
Easy ways to include it:
- Tuna mixed with pasta, rice, or potatoes for a quick meal
- Sardines on toast or with salads or pasta
- Mackerel added to grain bowls or wraps
- Keep a few tins in the cupboard for backup meals when you don’t have time to cook
It’s often cheaper per serving than fresh meat or fish, and far more convenient.
4. Protein Rich Dairy Products
Dairy is another strong, budget-friendly option. Foods like milk, yogurt, and cottage cheese provide:
- High-quality protein
- Calcium for bone health
- Vitamins that support recovery
They’re also versatile and easy to include:
- Milk with oats or cereal
- Yogurt as a snack or breakfast base
- Cottage cheese with fruit or added to meals
| Food (typical serving) | Protein (approx.) | Notes |
|---|---|---|
| Greek yogurt (150 g) | 12–15 g | Higher protein than regular yogurt |
| Cottage cheese (150 g) | 15–18 g | One of the highest protein options |
| Skyr (150 g) | 15–17 g | Similar to Greek yogurt, often thicker |
| Milk (250 ml) | 8 g | Easy way to add protein to meals |
| Kefir (250 ml) | 8–10 g | Also supports gut health |
| Cheese (30 g) | 6–8 g | Varies by type; calorie-dense |
| Quark (150 g) | 12–15 g | High protein, often lower fat |
| Ricotta (150 g) | 10–12 g | Good in both sweet and savoury meals |
5. Protein Rich Grains
Protein isn’t just found in meat, fish, or beans. Grains and also contribute, and when you eat them regularly, they add up across the day. Grains are often seen purely as a carbohydrate source, but many contain small to moderate amounts of protein along with fibre and key nutrients.
Examples include:
- Oats
- Rice
- Whole wheat pasta
- Quinoa
- Bread
On their own, they won’t meet your protein needs. But combined with other foods like beans, dairy, or eggs, they help build balanced, affordable meals.
6. Supplement with Whey Protein
If you want a simple, cost-effective boost, whey protein can help. Bought in larger bags, it often works out cheaper per serving than many “high-protein” snacks. It’s an easy way to top up your intake after a run or on busy days without adding much cost or prep. Add into smoothies.
oats, pancakes and much more for an easy boost of protein.
High Protein Diet on a Budget Meal Weekly Plan
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Oats + milk + yogurt + peanut butter | Lentil & vegetable soup + bread | Thai Chicken Curry & Rice | Fruit + cottage cheese |
| Tuesday | Greek yogurt + oats + fruit | Tuna pasta + vegetables | Bean chilli (beans + some minced beef) + rice | Toast + peanut butter |
Wednesday | Oats + milk + banana | Cottage Cheese & Crackers | Sweet Potato & chickpea Curry | Yogurt or nuts |
| Thursday | Eggs on toast | Sliced Turkey Wrap | Fresh fish + potatoes + vegetables | Milk + fruit |
Friday | Greek yogurt + fruit | Rice + black beans + vegetables | Tofu stir-fry + vegetables + rice (add edamame) | Peanut butter on toast |
| Saturday | Eggs on Toast | Baked Potato with tuna & corn | Mexican Chicken Stew with Quinoa & beans | Cottage cheese + fruit |
| Sunday | Protein Smoothie | Sardines on Toast | Roast Chicken Dinner | Yogurt with sunflower seeds |
