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When trying to lose fat, gain muscle, and look toned it is very important to eat plenty of protein each day.

Have you struggled to add protein to your diet because you don’t know what foods to eat other than grilled chicken to get more protein???

Are you burnt out eating the same thing every day while trying to lose weight?

Are you on a strict budget and finding it hard to purchase enough food to get your daily protein needs?

Don’t worry, I understand the struggle and I’m here to help.

At each meal, I try to consume between at least 15 grams of protein so that I’m not scrambling at the end of the day. Everybody is different so your protein needs are different than mine. But the vast majority of people do not consume near enough protein if they desire to build and keep muscle mass and burn fat.

5 easy, budget-friendly high protein foods

1. Eggs and Egg Whites

You can eat an entire egg, there’s nothing wrong with the yolk, but it does have fat in it so if you are on a low-fat diet eating just the whites can help give you more protein without the fats. I prefer to have a few cartons of egg whites in the fridge on days when I need lower fat options.

Aldi carries Egg whites and eggs for extremely cheap! I have a few Youtube videos talking ALL about how to shop at Aldi and a blog post if you have never been there and it intimidates you!

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I eat eggs with toast, or I make it into french toast. Sometimes I just make a cheese omelet or add veggies! I also love adding egg whites to homemade waffles and pancakes as extra protein in a not so protein heavy meal!

2. Chicken Deli Meat

I LOVE Aldi’s NEVER ANY! Line of meats! Especially their chicken deli meat! It’s so yummy!

I usually heat it in the microwave for a quick snack. Sometimes I put cheese on it and roll it up and just eat it!

You can also add it to a grilled cheese or an omelet.

3. Turkey alternatives

I’ve been obsessed with frozen turkey meatballs. This is such an easy meal! I heat these up in the oven or microwave for a quick meal. I just add some sides or make spaghetti out of them! The Walmart brand tastes amazing and is so cheap! It doesn’t hurt that they have free pickup at many Walmarts!

I also love ground turkey in chili and spaghetti sauce instead of ground beef for a low-fat option. I’ll cook a pound of it and have it in the fridge to add to my omelets, quickly, sometimes!

Turkey sausages are a great and quick addition to breakfast as well!

4. Greek Yogurt

Greek yogurt has TONS of protein and is quick and easy to take on the go!

Right now my favorite yogurt recipe is:

1 serving of vanilla greek yogurt

protein rich budget friendly foods

1 scoop of coconut ice cream 1 Up Nutrition protein powder (SO AMAZING!)

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1 serving of any powdered peanut butter (Another great way to get protein without a lot of other fats!!)

A sprinkle of cinnamon

A dash of pure cane sugar

A drop of honey

A drop of water to help mix!


5. Protein Powder

I really can’t get my protein intake high enough without protein powder at some point during the day!

Ways to eat/drink protein powder

  • mixed with water and ICE (Ice is a must)
  • Blended with ice/fruit/peanut butter/cocoa powder/milk/coffee/espresso etc… whatever your heart desires. Take note that if you make it into a full out shake it will probably be an entire meal instead of just a snack! Here is my favorite protein shake recipe!
  • mixed into Greek Yogurt
  • cooked into pancakes and waffles
  • microwaved into some sort of mug cake

My favorite protein powders are:


I know I said FIVE but here’s an added way to get more protein. Many products these days are being made with extra protein in them – how they add protein, I’m not sure… but anyway it’s a great way to eat more protein while enjoying the foods you love most.

I really hope this has opened your eyes to ALL the ways to eat more protein without living on grilled chicken and splurging on steaks. I’m a HUGE fan of these foods but there are plenty of other options to mix things up!

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If you aren’t on a tight budget you might want to consider a meal prep service to help you mix things up as well! I know I’d love to eat more REAL meals but I don’t want to do the work and take the time. And I’ll be honest I just don’t really know how to cook very well. Blue Apron is a great option to help you with variety so that you can have real home cooked meals without all the planning and prepping!

If you found this helpful leave a comment and let me know and add to the list!

If you think your friends could benefit feel free to Pin this post to Pinterest or share on FB, IG, Twitter, or

wherever you do your socializing!


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