Grocery Shopping Tips: A Dietitian-Reviewed Guide to Affordable Protein Sources

Woman in denim jacket comparing yogurt bottles in grocery store dairy aisle

In this edition of Grocery Shopping Tips, we’re focusing on affordable protein sources and how to make protein work harder for your budget.

Here’s how MyFitnessPal registered dietitians approach protein at the grocery store, and how you can do the same.

Why Protein Matters and How Much You Need

Protein helps build and repair tissues, supports hormones and enzymes, and can also help meals feel more satisfying, which matters when you’re trying to stay full without overspending. (2,3)

Protein needs are not one-size-fits-all. “The average adult should aim for 1.2–1.6 g/kg of body weight,” says Brookell White, MS, RD, MyFitnessPal Registered Dietitian, though exact needs vary based on factors like body size, activity level, and goals, while older baseline guidance historically used an adult RDA of 0.8 g/kg/day. (1,16)

In the U.S., protein intake is not necessarily low overall, but it is often uneven across the day. Research suggests there may be benefits to spreading protein more evenly across meals and snacks instead of saving most of it for dinner. (4,5,6,7)

The practical takeaway is simple: know your target, then buy protein foods you will actually use throughout the day, not just at dinner.

Smiling man checking phone while grocery shopping with basket of fresh produce

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How To Plan Your Protein Strategy Before You Shop

The easiest way to overspend on protein is to rely on one or two expensive foods. A better plan is to build a mix of pantry proteins, freezer backups, and fresh staples.

Using MyFitnessPal’s Meal Planner may also help you map out high-protein meals ahead of time, which may make it easier to build a grocery list that fits both your goals and your budget.

Start with pantry and freezer staples

A practical protein strategy usually includes a mix of pantry, freezer, and refrigerated foods. Examples of protein staples include beans, lentils, canned fish, tofu, frozen edamame, nut butters, nuts, seeds, and grains like oats or quinoa. (2)

Many of these foods also help you build budget-friendly lunches, soups, bowls, pasta dishes, and other cheap high protein meals without a last-minute grocery run. FDA guidance lists beans, lentils, dairy, eggs, meats, poultry, seafood, soy foods, nuts, seeds, and even some whole grains among common protein-containing foods. (2)

White’s personal pantry favorite is especially practical. “Canned tuna! It has a long shelf life so it can be pulled from the pantry whenever I need it. I also like how versatile it is.”

Add fresh proteins you’ll realistically use

Fresh proteins still have an important place in a budget-friendly protein strategy. Eggs, Greek yogurt, cottage cheese, chicken thighs, whole chicken, fish, and ground meats can all work well here, especially when you cook enough to repurpose them in salads, bowls, wraps, quick breakfasts, or even cheap high protein snacks later in the week.

Emily Sullivan, RD, MyFitnessPal Registered Dietitian, says, “My favorite budget-friendly, high-protein grocery pick is eggs because they’re so versatile. Not only can you cook them in many different ways, but they also work at breakfast, lunch, or dinner.”

Don’t let “shop the perimeter” limit you

“Though you will find some excellent protein foods like fresh meats, seafood and dairy products along the perimeter of the grocery store, the aisles are where you’re often going to find the frozen meats, beans, legumes, high protein grains, nuts and seeds,” as Katherine Basbaum, RD, MyFitnessPal Registered Dietitian, explains.

How To Compare Protein Value at the Store

Package price only tells part of the story. To compare protein foods more clearly, Joanna Gregg, RD, MyFitnessPal Registered Dietitian, recommends looking at cost per gram of protein: “To find the price per gram of protein you need to divide the price of the item by grams of protein.”

It also helps to check the unit price on the shelf tag, which lets you compare products using the same measurement, such as price per pound or per ounce. (8)

Some comparisons are closer than people might expect. Gregg notes that canned black beans and chicken breast often have a similar protein-per-dollar value, while dry beans are cheaper but require more planning and preparation. (13,14,15)

For packaged foods, it is also worth checking the Nutrition Facts label to see how much protein you are actually getting for the calories and cost.

Gregg ends it with this: “It really comes down to what matters most to you—more preparation can help lower costs, while convenience usually means paying a bit more.”

7 Ways To Stretch Your Protein Budget Further

1. Shop Sales First

If chicken thighs, Greek yogurt, canned tuna, or tofu is on sale this week, let that shape the menu. This is one of the easiest ways to lower costs without feeling deprived. Instead of starting with a recipe and buying every ingredient at full price, start with the protein deal and build meals around it.

It also helps to notice which protein staples go on sale regularly so you can plan ahead and stock up when prices drop.

2. Keep Frozen Protein on Hand

Frozen foods can make a protein strategy more forgiving. Plain frozen fish, edamame, or chicken can help you use only what you need and keep back-up options on hand for busy days.

The American Heart Association notes that frozen produce is picked at peak ripeness, lasts for months, and can be an economical option; it also recommends checking labels for sodium and added sauces or sweeteners. (10)

Gregg says that “if looking strictly at protein, frozen options will be comparable to fresh options. However, sodium may be higher in frozen meats so it’s always good to check the nutrition labels for lower sodium options.”

3. Compare Store Brands

Store brands can be one of the quietest ways to save money, especially for dairy, canned goods, and frozen basics.

“Most major grocery stores offer store-brand dairy protein options that can really stretch your dollar while providing high-quality protein,” Basbaum notes.

That makes Greek yogurt, cottage cheese, milk, canned beans, and canned fish good places to compare store-brand and name-brand options first.

Cottage cheese is one example of a dairy protein that’s worth comparing across brands—and it also happens to be Basbaum’s favorite. “I’m a big fan of cottage cheese. It’s easy to find. It’s also really versatile. I can add some fruit if I want something a little sweet or if I’m looking for a savory snack, I’ll mix in some tomatoes or peppers and cracked pepper.”

4. Buy in Bulk When It Helps

Bulk buying only saves money if you actually use what you buy. That usually means foods you already know how to cook and enjoy eating.

“To get the most protein for your dollar, look for value packs or family-size portions and freeze extra servings for later. Choosing less expensive cuts like chicken thighs, pork tenderloin, whole chickens, or ground meats, all of which tend to be more budget-friendly while still providing high quality protein,” Sullivan recommends.

5. Combine Protein Sources

One of the smartest grocery strategies is not choosing between plant and animal protein, but combining them. Add lentils to meat sauce. Stir beans into taco filling. Mix tofu or edamame into a stir-fry. Use Greek yogurt as a sauce base. Add nuts or seeds to breakfast or snacks.

This same mindset can apply within animal proteins, too. As Gregg notes, “Because chicken breast is more popular, chicken thighs are often a more budget-friendly option.”

6. Cook Once, Eat Twice

Cooking larger portions at the start of the week can help stretch your protein budget further. As Sullivan explains, “Cooking a larger portion at the start of the week can make it easy to use those proteins across multiple meals. This approach helps stretch ingredients further while saving time during the week.”

7. Track what you actually use

Strategic grocery shopping gets easier when you know which foods genuinely help you hit your goals. Tracking in MyFitnessPal may help you notice which protein foods you buy often, eat consistently, and get the most value from, and which ones add little protein for the cost or often go unused.

That matters because protein shopping is not just about what looks healthy in the cart. It’s about what you actually cook, eat, and repeat.

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Frequently Asked Questions (FAQs)

What are some of the most affordable protein sources?

Eggs, canned tuna or salmon, beans, lentils, tofu, Greek yogurt, cottage cheese, chicken thighs, and whole chickens are all practical affordable protein sources. (2,9)

Are protein powders or protein bars worth it?

“If you can find a store-brand protein bar or powder, or name-brand items that are on sale, it can be cost-effective. But remember to check the ingredients beyond the protein content. A lot of high protein bars and powders can sneak in a ton of sugars, fats and calories that may not be in line with your nutrition goals,” as Basbaum puts it.

Is frozen protein as nutritious as fresh?

Plain frozen protein foods can be a smart option, especially when waste is an issue. The main thing to watch is the label, since breading, sauces, and higher sodium can change the overall nutrition profile. (10)

Does organic matter if I’m trying to maximize protein per dollar?

Usually not as much as price, protein content, and whether you’ll actually use the food. If your goal is stretching your budget, conventional versions can still fit well. (11)

Bottom Line

Strategic protein shopping is not about chasing perfection or buying the most expensive foods in the store. It’s about keeping a mix of affordable protein sources on hand, comparing value clearly, and planning meals that help you use what you buy.

A few pantry staples. A few fresh favorites. A quick look at the unit price. A plan for leftovers. That’s often enough to make high protein meals on a budget feel realistic instead of restrictive.

And if you want extra structure, MyFitnessPal’s Meal Planner can help turn those ideas into meals and shopping lists you’ll actually use.