Easy & Inexpensive High Protein Foods

Protein bars are expensive! It's better to get your protein from real food that contains a variety of nutrients.

Protein is the new superfood. Everywhere I turn people are trying to convince me to buy this protein bar or that protein powder.

Protein bars and protein powders are expensive!

Save your money and get protein from real food.

REAL food also contains a wide variety of nutrients; not just corn syrup with added protein.

My post today is a list of low-cost high protein foods to help you steer clear from the protein advertisers.

What I hope you learn is that you don't need protein bars or powders.

Just real food.

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Low-Cost High Protein Foods

*calculated by serving sizes listed on packaging and prices from Walmart.com on 4/29/2025.

Kids need about 13-19 grams protein/day,

Teens and adults should aim for 20-30 grams per meal (60-90 grams/day)

Peanut Butter:

• 1.5 cents per gram of protein

• 2 Tablespoons = 8 grams protein (11 cents per serving)

• Peanut butter is contains iron, potassium and healthy fats

Pasta:

• 1.7 cents per gram of protein

• 3/4 cup = 7 grams protein (12 cents/svg)

• Whole wheat pasta is also high in fiber!

Milk:

• 2.5 cents per gram of protein

• 1 cup = 8 grams protein (20 cents per cup)

• milk is high in calcium, vitamin D and potassium (almost as much as a banana)

Oatmeal:

• 2.7 cents per gram of protein

• 1/2 cup = 5 grams protein (13.7 cents per 1/2 cup)

• oatmeal is an excellent source of fiber (15% of your daily need for 1/2 cup)

Canned Beans:

• 3 cents per grams of protein

• 1/2 cup = 8 grams protein (25 cents per 1/2 cup)

• Beans are one of the best sources of fiber (about 20% of your daily need for 1/2 cup)

Cottage Cheese:

• 4 cents per gram of protein

• 1/2 cup = 13 grams protein (50 cents per 1/2 cup)

• cottage cheese has some calcium and potassium

Nonfat plain Greek yogurt (great value brand)

• 4 cents per gram of protein

• 2/3 cup = 17 grams protein (71 cents per 2/3 cup)

Mozzarella cheese

• 4 cents per gram of protein

• 1/4 cup shredded = 6 grams protein (24 cents per serving)

Canned Tuna Fish:

• 4.5 cents per gram of protein

• about 20 g protein per 5 oz can @ .89 cents per can

• fish is the best source of omega-3 proteins that are good for your brain

Tofu (in the middle), edamame & eggs make this bowl a high protein meal (about 30 grams total)

85% Lean Ground Turkey:

• 5 cents per gram of protein

• 4 oz = 22 grams protein ($1.09 per 4 oz of 85% lean ground turkey)

• meat is a good source of iron

Firm Tofu:

• 6 cents per gram of protein

• 3 oz = 7 grams protein (.44 cents per 3oz serving, there are 5 servings in a brick)

• Tofu is high in calcium and contains some iron

Shelled Edamame:

• 6 cents per gram of protein

• 1/2 cup = 10 grams protein (62 cents per 1/2 cup)

• soybeans are high in iron and potassium

Frozen Peas:

• 6 cents per gram of protein

• 1 cup = 8 grams protein (50 cents per cup)

• Peas are a good source of Vitamin K and Folate

Eggs:

• 6 cents per gram of protein

• 1 egg = 6 grams protein (36 cents per egg currently)

• Eggs are a good source of choline, an essential nutrient for infant brain development

85% Lean Ground Beef:

• 6 cents per gram of protein

• 4 oz (1/4 of a pound) = 21 grams protein ($1.24 per 4 oz of 85% lean ground beef)

• ground beef is an excellent source of many B-vitamins and Iron

Great Value Natural Almonds:

• 7 cents per gram of protein

• 1 oz = 6 grams protein ($0.43 per 1 oz GV brand)

Budding Turkey Lunch Meat:

• 8 cents per gram of protein

• 4 oz (8 slices) = 18.8 grams protein ($1.46 per 4 oz of land o' frost deli meat)

• lunch meat is high in sodium, and isn't especially good for you, but does provide 2 grams iron per 4 oz

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The least expensive food sources of protein are also some of the healthiest foods on the planet!!

• peanut butter

• milk

• oats

• yogurt

• canned beans

• canned fish

Remember:

Kids should aim for about 5-10 grams per meal (5 for toddlers, 10 for big kids)

Teen and adults should aim for about 25-30 grams per meal

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High Protein Meal Ideas Using Cheap Food

Breakfast:

Cottage Cheese Pancakes are high in protein

• Peanut Butter Oatmeal: 21 grams protein for 35 cents (ready in 3 minutes)

• 2 Scrambled Eggs and a cup of milk: 20 grams protein for 92 cents (ready in 5 minutes)

• cottage cheese pancakes: 50 grams protein for $2.20 (entire recipe)

This variety of triscuits are low in sodium, paired with cottage cheese, they are a great snack!

Lunch:

• Tortilla (3 grams protein) microwaved with cheese and beans. 17 grams of protein for only 80 cents!!

• 1/2 cup cottage cheese + triscuit crackers. 16 grams protein for $1.00

• Tuna Fish Sandwich. 26 grams protein for $1.00

Ground Turkey is high in protein, low in fat, and less expensive than ground beef.

Dinner:

• Turkey meatballs (22g) on pasta (7g): 29 grams protein for $1.20

• Peanut butter (8g) Noodles (7g) with Tofu (7g) and Edamame (10g): 31 grams protein for $1.30

Consider that most protein bars cost at least $1.50 to $3.00.

It's easy to get enough protein by eating REAL food.

Real food tastes better and fills you up for longer.

Eat real food and save money!

Want more low-cost real food recipes? Check out my recipes here:

https://www.ddinutrition.com/recipes

How do I help my kids have strong bones?

Drinking cows milk is the easiest way to ensure strong bones.

Is there anything you can do to give your kids strong bones?

Yes!

It's actually really simple: offer toddlers a half cup of cows milk at every meal and snack.

Offer older kids a total of 4 cups of milk per day (1 cup at every meal and 1 snack).

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Why cows milk?

It's the best source of calcium AND vitamin D in the American diet.

Your body needs them both to build bones, that's why milk is so important.

Toddlers need 700mg of calcium every day: Cow's milk has 300 mg per cup.

Toddlers need 15 mcg vitamin D: Cow's milk has 2.5 mcg per cup.

check this site for older kid & adult needs: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

If your toddler has two and a half cups of cow's milk per day, they'll get all the calcium they need for the day.

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Yogurt is full of calcium, but usually not vitamin D.

What if my child doesn't like to drink milk?

It's easy to get enough calcium from cheese and yogurt. Unfortunately, cheese and yogurt rarely contain Vitamin D.

1 cheese stick: 215mg, no vitamin D

3/4 cup plain greek yogurt: 210 mg, no vitamin D

3/4 cup plain (regular) yogurt: 300 mg, no vitamin D

1 cup cottage cheese: 138 mg, no vitamin D

There is one exception I have found, and that's Gogurt:

1 gogurt tube: 120 mg, 2.25 mg vitamin D (about the same Vitamin D as milk)

Other types of yogurt might be fortified, with vitamin D, you'll need to check labels to see.

Curious about other vitamin D food? Read about it on my blog here: https://www.ddinutrition.com/post/it-s-winter-are-you-getting-enough-vitamin-d

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Milk and fortified cereal makes a great breakfast full of vitamin D and calcium. Soymilk is equally nutritious as cows milk.

What if I can't have (or don't like) dairy?

Milk allergies and lactose intolerance are common. Lactaid milk has as much calcium and vitamin D as regular milk. However, people with milk protein allergy need to avoid dairy foods altogether. Sometimes people just plain don't like dairy products.

The following are the best non dairy sources of calcium:

• 3 oz sardines canned in oil (w/soft bones): 325 mg + more vitamin D than milk!

• 1 cup soymilk: 300 mg + just as much vitamin D & calcium as cow's milk

• 3oz canned salmon: 181 mg + a good source of vitamin D

• fortified breakfast cereal 130mg + also a good source of vitamin D

Fortified breakfast cereal in fortified soy milk is an excellent way to get vitamin D and calcium! Check the label to make sure your cereal is fortified with calcium and vitamin D.

Check labels and almond and rice milk for their vitamin D and calcium content. I do not recommend oatmilk, almond milk or rice milk for toddlers because they are very low in protein.

You can also get calcium from a variety of different foods.

List of non-dairy foods high in calcium that have ZERO vitamin D:

Remember that your toddler needs 700 mg/day and adults need 1000 mg/day

• 253 mg: 1/2 cup firm tofu (amount varies by brand and firmness)

• 131 mg: 1/2 cup cooked soybeans

• 123 mg: 1/2 cup cooked spinach

• 99 mg: 1/2 cup cooked turnip greens

• 95 mg: 1/2 cup cooked white beans

• 94 mg: 1 cup cooked kale

• 90 mg: 1 Tablespoon chia seeds

• 74 mg: 1 cup raw bok choi

• 70 mg: 1/2 cup great northern beans

• 54 mg: 1/2 cup pinto beans

• 46 mg: 1 6" corn tortilla

• 42 mg: 1/2 cup kidney or black beans

• 31 mg: 2 Tablespoons sour cream

• 30 mg: 1 slice whole wheat bread

• 26 mg: 1 Tablespoon flaxseed meal

• 24 mg: 1 cup raw kale

• 24 mg: 1 Tablespoon almonds

• 21 mg: 1/2 cup raw broccoli

• 10 mg: 1 medium golden delicious apple

• 7 mg: 1 Tablespoon walnuts, hazelnuts, macadamia nuts

If you can't drink milk, make sure you get enough calcium by including calcium sources into your daily routine (like always having cereal for snack, putting chia seeds in a smoothie, or having a few cups of spinach every day at lunch).

I try to eat a can of sardines every other day. I think they are delicious on crackers or toast, and they are full of many nutrients that most American's don't eat enough of.

For a complete list of foods that contain calcium visit this website from USDA: https://ods.od.nih.gov/pubs/usdandb/Calcium-Content.pdf

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Sample NON DAIRY toddler menu with adequate Calcium & Vitamin D

Canned sardines are one of the best sources of Vitamin D and Calcium.

breakfast:

1/2 cup cheerios (130 mg calcium)

1/2 cup soy milk (150 mg calcium)

lunch:

chopped sardines (1/2 can) on rice (160 mg calcium) - chopped finely so all bones are safe for toddlers

1/4 cup broccoli (10 mg calcium)

snack:

soymilk smoothie (1/2 cup spinach, banana, 1/2 cup soymilk, peanut butter) (300mg calcium)

dinner:

chicken nuggets

pasta

apple

green beans

total calcium: 750+ mg calcium

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Sample adult menu with adequate calcium and vitamin D

Green smoothies are great for your bones because both spinach and milk are high in Calcium.

Here's how I make sure to get enough calcium and vitamin D for myself:

Breakfast

1/2 cup oatmeal + 1 cup milk (300 mg calcium + vitamin D)

snack

smoothie with 1 cup milk + 1 cup spinach + banana & peanut butter (600 mg calcium + vitamin D)

lunch

sardines on crackers (325 mg calcium + vitamin D)

this sounds gross but is really my favorite snack, I love salty sardines!

snack

mozzarella cheese + apples (325 mg calcium, no vitamin D in cheese)

dinner

varies, but usually contains some type of green leafy veggie

total: 1500 mg Calcium

Other high calcium meal ideas:

3 tacos with chopped spinach (1/2 cup = 123 mg) white beans (1/2 cup = 70 mg) mozzarella cheese (1/2 cup = 300mg), corn tortillas (3 tortillas = 150 mg) total = 643 mg calcium

Rice bowl with 1 cup Stir fried tofu (600 mg) + 1/2 cup edamame (131 mg) over rice with sardines (230mg)= 960 mg calcium

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Conclusion

Eating adequate calcium and vitamin D ensure that both you and your children have strong bones for the future.

While it is possible to get enough calcium from leafy green vegetables, seeds and beans, the easiest way is to drink milk every day and eat fatty fish (like salmon or sardines) several times a week.

Happy bone building!

How much protein do I need?

Do you know how much protein you actually need in a day?

It's probably not as much as you think.

Food labels and nutrition articles make us feel like we aren't getting enough. But the truth is that most people eat plenty of protein!

Here's the numbers:

Little Kids (6mo - 3 yr)	11-13 grams
Big Kids (4-8 years)	19 grams
Pre-Teens (9-13)	34 grams
Teens (14-18)	40-50 grams
Adults 18+	45-60 grams

The precise amount you need depends on your height, weight and activity level, but this gives you a general idea.

2 cups of milk provides 100% a toddler's protein needs for the day.

Is your toddler eating enough protein?

I bet he is.

1 cup of milk = 8 grams of protein

1/2 cup of mac + cheese = 6 grams protein

total: 12 grams of protein (toddlers need 11-13 grams per day)

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A peanut butter and jelly sandwich has about 19 grams of protein when made with whole wheat bread (6 grams per slice) and 2 tablespoons peanut butter (3.5 grams per tablespoon).

Is your grade schooler eating enough protein?

I bet she is.

1 cup of milk = 8 grams protein

1 bowl of chex cereal = 2 grams protein

1 peanut butter and jelly sandwich = 19 grams protein

total: 29 grams (kids age 4-8 need 19 grams per day)

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Is your preteen eating enough protein?

I bet he is.

1 bowl cherrios with 1 cup milk = 11 grams protein

5 chicken nuggets = 15 grams protein

1 slice pepperoni pizza = 12 grams protein

total: 38 grams (kids age 9-13 need 30-40 grams per day)

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1 cheese quesadilla has about 18 grams protein. Adults need about 50 grams per day.

Are you eating enough protein?

Most likely yes

1 bowl cereal with 1 cup milk = 10 grams protein

1 tortilla with cheese and beans = 18 grams protein

1 cup chopped chicken salad = 38 grams protein

total: 66 grams (adult females need between 46-70 grams protein per day)

To find out how much you need, multiply your weight in pounds by .36 for your minimum protein needs and .45 for your max protein needs)

example:

I weight 145 pounds

145 x .36 = 52 grams (the minimum amount of protein I need per day)

146 x .45 = 66 grams (the max amount of protein I need per day)

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It's pretty easy to meet your protein needs if you drink milk and eat meat, beans and nuts. Protein is the building block our bodies use to make muscle, bone and skin, so it's important for young children to eat enough.

The easiest way to ensure your child gets adequate protein is to offer a half cup of milk at every meal and snack.

Cows milk or soy milk are best with 8 grams per cup.

Almond, oat and rice milk have 0-2 grams per cup. Not enough.

Have more questions about protein?

email our Registered Dietitian: nicolebuhlerRD@gmail.com

Happy Eating!

Nicole