Your guide to getting enough protein on a budget

What’s the most expensive part of your weekly grocery shop? If you answered protein, you’re on the money. Or, very possibly, out of money.

But here’s a news flash: getting enough protein to support your training doesn’t have to break the bank.

In this budget guide, we’ll help you:

• Track down the cheapest protein sources – from cheaper cuts of meat to pantry staples.

• Learn how to get more protein out of every meal.

• Open your eyes to economical vegan and vegetarian protein sources.

• Get cooking with 10 new high-protein, budget-focused recipes.

Don’t forget, Centr is already home to a huge collection of healthy meals on a budget – so you can find your go-to recipes and keep getting those gains.

8 ways to do protein on a budget

If you’re wondering how to save money on groceries but still get the quality protein you need to achieve muscle growth, you’ve come to the right place.

1. Think plant-based. Vegan protein sources, such as tofu, are often a fraction of the cost of meat. Put some protein power in your pantry by stocking up on canned legumes, or cut the cost even further by buying dried peas, beans or lentils (just remember to soak before cooking).

2. Choose cheaper cuts. Still paying a premium for porterhouse steak? Cuts like bone-in chicken thighs, ground (or minced) meats, and canned fish can be much friendlier on the wallet, while still making great meal bases.

3. Slow cook and save. If you’ve gone for a cheaper cut of meat, the slow cooker is your friend. While you’re dialing up the flavor on tonight’s protein-rich dinner, you can also batch and freeze meals for later.

4. Embrace the versatility of eggs. Despite recent shortages and price fluctuations, eggs remain a relatively inexpensive complete protein that can be added to any type of meal.

They can be boiled, fried or poached, make a powerhouse breakfast, top off any lunch bowl and form the basis of a huge variety of dinners.

5. Be flexible. We love the convenience and effectiveness of protein powder for locking in muscle gains. But it can be expensive. To get that same morning protein hit without the expense, try subbing cottage cheese or yogurt into your breakfast oats or smoothie.

6. Stretch and sprinkle. To make your protein go further, use a smaller portion of your hero ingredient (e.g. chicken or tofu), then stretch it out with a side of quinoa, bulgur (a cracked wheat whole grain) or beans, and veggies like broccoli, spinach or edamame that also contain some protein. For that final boost, sprinkle chia or hemp seeds on top. Every little bit counts!

7. Buy in bulk. If you have the space to store it (and the will to get through it), bulk buys can offer better value. Stock up on meat or seafood and freeze in smaller portions.

8. Shop seasonally. If it’s being harvested right now, there’ll be more of it and it will cost less. That’s the nuts and bolts of seasonal produce. Oh, bonus, it’ll likely be fresher and better quality, too!

So when you’re planning protein-packed meals, don’t be afraid to flex Centr recipes using seasonal produce from your region. Like-for-like swaps work well in most recipes, without sacrificing flavor or nutrition.

10 high-protein recipes without the high price tag

We’ve taken all these budget hacks and cooked up a whole batch of new recipes to keep your muscles – and your wallet – at peak strength.