Last week I wrote about the importance of eating a diversity of foods in order to support our microbiome. You can read it here if you are interested. I got an email back from a reader expressing concern at the cost of groceries and if I could perhaps share what I do in order to save money at the grocery store while still eating healthy.

It’s true. 2025 was the year for soaring grocery prices and I can’t really think of any foods that were left untouched by this. And if you’re anything like me, (and I hope you are!) you just can’t swallow the idea of buying cheap processed foods at the expense of your health.

But there are things you can do to make your next shopping trip a little easier on your pocket book.

As you know, I am a big believer in prioritizing protein. especially as we age. But that belief can cause your grocery bill to skyrocket if you aren’t careful. Whole grains, not as expensive, fresh vegetables also not as bad. Legumes, definitely an inexpensive food choice. In other words, your carbs aren’t really the things that are going to break the bank and so I want to talk a little about protein rich foods specifically and how I keep it healthy and as low cost as possible.

I have compiled the list of high protein, nutrient dense foods that are relatively inexpensive and are therefore in constant rotation in my house.

How I Define High Protein

I define high protein as a food that has more than 10% of the calories in grams of protein. For example, if the food has 100 calories and gives you more than 10 grams of protein, I give that 10 protein points and it can make this list. There is only one food on this list that has less than 10 protein points, and that is lentils but for vegetarian meals or as a complement to a meat based dinner I think they are healthy enough to get a pass!

High Protein Low Price Pantry Staples

1) Ground turkey or chicken. These high protein choices are excellent for making turkey burgers, with or without the bun, healthy lasagnas or a Black Bean Butternut Squash Chili recipe, which has two high protein, low cost proteins in one recipe!
5 ounces of ground turkey has 213 calories and 30 grams of protein = 13.75 protein points

2) Chicken thighs are a great alternative to chicken breasts. Loaded with flavour, they are less expensive than chicken breasts and are often in valu packs or on sale if you keep an eye out. I love them in dishes like my One Pan Chicken and Vegetable recipe or baked in the oven or BBQ.
Two skinless chicken thighs have 270 calories and 34 grams of protein = 12.6 protein points

3) Canned sardines. Now I get this is a controversial one but these small oily fish are one of the cheapest, most nutrient dense proteins available. I love these on some rye bread, with Dijon and red onions! They are loaded with healthy fats and with the bone in, they are excellent for our bones as they are packed with calcium.
1 can of sardines has 150 calories and 17 grams of protein = 11.3 protein points

4) Tofu. I am usually not a fan of processed foods and I would include tofu in that category but the fact that it is so high protein, is plant based, stays fresh in your fridge for months and is less than $4.00 per block (which serves up to 4 people!) makes me turn a blind eye to whatever negative happens during the processing. And ever since I have spent time learning how to prepare it I have become an even bigger fan. I actually have loads of recipes in my mind but I have included two at the bottom of this newsletter.
1/4 of a block or 85 grams of extra firm tofu has 70 calories and 7 grams of protein = 10 protein points

5) Lentils. This is the only one on the list that isn’t a complete protein but not unlike the tofu, I forgive it for that as it is so inexpensive and is loaded with protein. I have made stews with lentils, toasted them and added them to salads and this past weekend I cooked and then toasted the red lentils and made an amazing grain free high protein lentil granola! These legumes are so versatile I had to have them on the list.
1/2 cup cooked lentils has 114 calories and 8.8 grams of protein = 7.7 protein points

6) Eggs. Do you remember the day that these were actually inexpensive? I do too. They definitely aren’t anymore but as proteins go they are the absolute best and compared to other animal proteins they still don’t break the bank. I am sure you all know what to do with eggs, but in case you want something different, come June when strawberries are in season again, you should try my Strawberry Cucumber Breakfast Salad
Two eggs have 120 calories and 12 grams of protein = 10 protein points

7) Tilapia or other white fish. I love fish, especially salmon but there is a place for white fish which is sometimes a little easier on the pocket book. I just find it needs a little more help and that is where my Mediterranean Baked White Fish recipe comes in. It will add a little flavour to what is otherwise a potentially bland but healthy fish!
5 ounces of tilapia has 125 calories and 17 grams of protein = 13.6 protein points

8) Greek yogurt is also a pantry staple in our house. Throw some frozen blueberries from Farm Boy (see my note below) on there along with some healthy granola and your morning is set!
3/4 of a cup of non-fat Greek yogurt has 110 calories and 19 grams of protein = 17 protein points

9) Pressed cottage cheese. I keep a block of this in my fridge, right beside my block of tofu, at all times. It has a long expiry when unopened and is versatile enough it can be a breakfast, lunch, dinner or dessert ingredient depending on what you do with it!
3/4 cup of pressed cottage cheese has 130 calories and 27 grams of protein = 20.76 protein points (regular cottage cheese is a close second at 125 calories and 20 grams of protein)

Bonus Tip!

Obviously protein isn’t the only nutrient we need. A close second in cost is the ones that give us the most vitamins and minerals, fresh fruit. If you aren’t careful you could be picking up a $4.00 orange or an $8.00 cauliflower! The most consistently cost effective vegetables for me, that I always keeps stocked in my fridge for those last minute dinners are cabbage and carrots. These are nutrient dense, last forever in the fridge and are extremely cost effective and together make a great base to an easy coleslaw salad! Apples are the same…as long as you don’t pick an exotic type, these fruits are cost effective and store for a long time. And are also great in salad!

On the other side are those nutrient dense powerhouses, berries. That is a splurge we find worth it in our house but if the fresh is too expensive frozen is always an option. We have currently have a 5 pound box of wild blueberries in our freezer from Farm Boy that cost $18.00 (that is less than $2.75 per pint) and they are amazing!

And in case no one has told you this today. I believe in you. I believe in your ability to make change and create a bright, for yourself and the people around you.

xo Christine

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