Cheap protein sources include eggs, lentils, canned fish, milk, tofu, chicken thighs, sardines, and peanut butter for reliable grams per taka.

Top alternatives to whey protein include soy, pea, egg white, casein, mixed plant blends, hemp, and dairy foods like Greek yogurt.

Soy milk and pea milk top the list at about 7–9 g and ~8 g of protein per cup; oat lands ~3 g, almond ~1 g, and coconut ~0 g.

Budget protein picks like beans, eggs, tuna, tofu, and yogurt deliver solid grams per dollar for daily protein needs.

Swap shakes for real-food protein from yogurt, tofu, eggs, fish, beans, and meats that match your goals and budget.

Alternative protein sources include beans, lentils, soy foods, nuts, seeds, grains-plus-legume combos, eggs, and dairy for easy, balanced meals.

Whey isolate is the best animal protein for muscle growth thanks to high leucine and fast absorption; casein and eggs round out day and night needs.

For weight loss, lean animal proteins with high protein-per-calorie—like chicken breast, tuna, shrimp, egg whites, and nonfat dairy—work best.

Great high-protein alternatives to eggs include tofu, Greek yogurt, cottage cheese, chicken, tuna, lentils, edamame, tempeh, and seitan.

For protein plus fiber, soybeans, lentils, navy and black beans lead per cooked ½ cup, with soybeans highest for protein and navy for fiber.