Free generator
Cheap high-protein meals
Hit 150–200g of protein for under $8 a day. Free generator that builds high-protein meals from cheap staples and the food already in your fridge.
$ per gram protein
Eggs $0.04 • Chicken thigh $0.05 • Milk $0.06 • Lentils $0.04
Real meals, not shakes
Whey is fine but boring. Real food wins long-term adherence.
Uses what you have
Type what's in the fridge. The plan builds around it.
The 7 cheapest high-protein foods
- Eggs — 6g per egg, ~$0.25 each
- Chicken thighs — 20g per 100g, cheaper than breast
- Whole milk — 8g per cup, cheap calories too
- Lentils & black beans — 9g per 100g cooked, fiber bonus
- Greek yogurt — 17g per 170g tub, snack-ready
- Canned tuna — 25g per can, zero cooking
- Whey protein — 24g per scoop, ~$0.50
A $5 high-protein day (~160g)
- • Breakfast: 4 eggs + oats with milk — ~35g protein, ~$1.30
- • Lunch: Lentil + rice bowl with frozen veg — ~30g protein, ~$1.00
- • Snack: 250g Greek yogurt — ~25g protein, ~$1.20
- • Dinner: 200g chicken thigh, potatoes, broccoli — ~50g protein, ~$1.50
FAQ
Cheapest source of protein?
Eggs and lentils, roughly $0.04 per gram of protein.
Can I do this without meat?
Yes. Eggs, dairy, tofu, lentils, beans and whey cover 200g/day for under $7.