QuickAdvisr helps you stay informed with the latest insights. Building muscle doesn’t have to drain your wallet. With the right knowledge, you can fuel your gains with affordable, high-quality protein sources. In this guide, we’ll explore 8 Budget-Friendly Protein Sources Under $1 per Serving for Muscle Growth that are perfect for anyone looking to maximize their fitness journey without overspending.
Why Protein is Essential for Muscle Growth — QuickAdvisr Insights
Protein is the building block of muscle. When you exercise, especially during strength training, your muscle fibers break down. Consuming adequate protein helps repair and rebuild these fibers, leading to muscle growth. However, many people assume that high-protein diets are expensive. The truth? There are plenty of affordable options that deliver excellent results.
“Protein is not just for bodybuilders—it’s essential for anyone looking to improve their strength, recovery, and overall health.” – Fitness Expert
How Much Protein Do You Need?
The recommended daily protein intake varies based on activity level and goals. For muscle growth, aim for 0.8–1.2 grams of protein per pound of body weight. Here’s a quick breakdown:
| Activity Level | Protein Intake (per pound of body weight) |
|---|---|
| Sedentary | 0.36 g |
| Moderately Active | 0.5–0.7 g |
| Strength Training | 0.8–1.2 g |
Top 8 Budget-Friendly Protein Sources Under $1 per Serving
1. Eggs
Eggs are a powerhouse of nutrition, offering 6 grams of protein per large egg. They’re versatile, easy to cook, and cost-effective. At around $0.20 per egg, they’re a top choice for muscle growth.
2. Greek Yogurt
Plain Greek yogurt packs 10 grams of protein per 100 grams. It’s also rich in probiotics, which support gut health. A single serving costs less than $1, making it a budget-friendly snack.
3. Chicken Thighs
Chicken thighs are cheaper than breast meat but still deliver 25 grams of protein per 100 grams. They’re flavorful and perfect for meal prep.
4. Lentils
Lentils are a plant-based protein source with 9 grams of protein per 100 grams. They’re also high in fiber and iron, making them a nutritious addition to any meal.
5. Canned Tuna
Canned tuna is a convenient and affordable option, offering 20 grams of protein per 100 grams. It’s perfect for quick meals like salads or sandwiches.
6. Cottage Cheese
Cottage cheese is a high-protein dairy product with 11 grams of protein per 100 grams. It’s creamy, versatile, and costs less than $1 per serving.
7. Peanut Butter
Peanut butter provides 8 grams of protein per 2 tablespoons. It’s a great addition to smoothies, toast, or oatmeal. Choose natural varieties for the best nutritional value.
8. Soybeans (Edamame)
Soybeans are a complete plant-based protein, offering 17 grams of protein per 100 grams. They’re also rich in vitamins and minerals, making them a healthy choice for muscle growth.
Comparison of Protein Sources
Here’s a quick comparison of the protein content and cost per serving for each option:
| Protein Source | Protein per 100g | Cost per Serving |
|---|---|---|
| Eggs | 6 g | $0.20 |
| Greek Yogurt | 10 g | $0.80 |
| Chicken Thighs | 25 g | $0.90 |
| Lentils | 9 g | $0.30 |
| Canned Tuna | 20 g | $0.70 |
| Cottage Cheese | 11 g | $0.90 |
| Peanut Butter | 📌 Related reading: 12 Practical Tips for Reducing Energy Costs in Your Home Disclaimer: This article was generated with AI and is for informational purposes only. Verify with trusted sources before making decisions. 📌 Learn more at QuickAdvisr. |
