A high-protein diet is one of the big changes you’ll have to make in your fitness journey, as not only does it help with weight loss, protein plays a central role in muscle repair and growth.

“During exercise, especially resistance and strength training, muscle fibres experience microscopic damage that the body must repair,” said workout developer Mesha Gaye Wright. “Protein provides the amino acids needed to rebuild these fibres, making them stronger and more resilient over time. Without sufficient protein, the body struggles to recover effectively, which can stall progress and increase the risk of injury or fatigue.”

She said additionally, protein helps preserve lean muscle mass, which is particularly important when you’re trying to lose fat while maintaining strength and performance.

“Beyond muscle repair, a high-protein diet also supports metabolic health and body composition goals,” Wright said. “Protein is more thermogenic than fats or carbohydrates, meaning the body burns more calories digesting it. This thermic effect can aid in fat loss and increase feelings of fullness, helping to control appetite and reduce overall calorie intake.”

So whether your goal is to build muscle, lose fat, or improve endurance, adequate protein intake ensures your body has the raw materials it needs to recover, adapt, and perform at its best.

Here are some affordable high-protein diet options to help you increase your protein intake.

Eggs

Eggs are cost-effective, versatile, and packed with around six to seven grams of protein per egg. They’re great for boiling, scrambling, or making omelets.

Canned tuna or sardines

These are inexpensive, shelf-stable, and offer 20-25 grams of protein per can. Use in sandwiches, salads, or with crackers.

Chicken thighs or drumsticks

These are cheaper than chicken breast but still high in protein (20g per 100g).

Roast, grill, or stew chicken for meal prep.

Lentils and split peas

These are extremely cheap and rich in plant protein (18g per cooked cup).

Use in soups, stews, curries, or rice dishes.

Cottage cheese

This is an affordable dairy protein (13–15g per half cup). It’s great as a snack or added to meals.

Canned or dried beans (kidney, black, chickpeas)

These are packed with protein (15g per cooked cup) and fibre. Use in wraps, salads, stews, or even burgers.

Peanut butter (natural or home-made)

This is an affordable source of plant protein (eight grams per two tablespoons).

Use on toast, in smoothies, or with fruit like bananas.

Powdered milk or affordable protein powder

Good protein to mix with oats, smoothies, or coffee. Even skimmed powdered milk adds a boost (eight grams per cup).