Hey, welcome to The Protein Budget#
This blog exists because eating high protein doesn’t have to mean spending a fortune on chicken breasts and protein powder.
I started tracking macros a few years ago and quickly ran into the same wall everyone does: hitting 150 grams of protein a day gets expensive fast if you don’t know what you’re doing. So I started experimenting — cheaper cuts, canned fish, eggs, cottage cheese, beans — and figured out how to build genuinely good meals that are high in protein and easy on the grocery bill.
Every recipe on this site is built around a simple set of rules:
- 25g of protein or more per serving
- Under $3.00 per serving at standard US grocery prices
- 20 minutes or less for most weeknight recipes
- Real ingredients — nothing that requires a specialty store
What you’ll find here#
Recipes organised by protein source — eggs, ground beef, chicken, canned fish, beans and lentils, cottage cheese, Greek yogurt. Each post includes full macros, cost per serving, and tips for meal prepping ahead.
If you’re trying to hit your protein goals without blowing your grocery budget, you’re in the right place.
Questions or recipe suggestions?#
Use the contact page — I read every message.