It’s not fun being poor.
When you get to school, it’s easy to be distracted from your finances by all the new experiences, friends, and parties.
…But before you know it, you’re buying 24-packs of ramen, eating cereal for dinner, and showing up at people’s houses with Natty light.
I get it. Food can be expensive.
And stereotypically, healthy food that you need to build muscle and lose body fat seems like it costs too much.
However, in the Muscle Food Cheat Sheet for Poor College Students I show you just how you can afford a ton of healthy groceries for almost nothing.
But I want to give you a little taste and show you some very cheap, high protein sources that you definitely can afford on your budget.
So, here are 5 cheap, high protein sources that any college student can afford…
1. Uncooked Frozen Chicken Breast
- 44 grams of protein per $1
- 20 grams of protein per 100 grams of food
Chicken breasts are my favorite protein source because they’re so filling and they’re really easy to prepare.
It’s easy to cook in the oven or a slow cooker and when you mix it with some salsa or teriyaki sauce, it’s no longer just a bland, bodybuilder food.
The reason I included the words “uncooked” and “frozen” before “chicken” is because it’s the cheapest form you can find in any supermarket.
Plus make sure you’re getting chicken breast and not thighs. Thighs are much fattier and it’s nice to have chicken breast as one of your low-fat protein sources.
2. Large Whole Eggs
- 86 grams of protein per $1
- 13 grams of protein per 100 grams of food
Eggs are probably the cheapest source of protein and they have an excellent nutritional profile too which makes them a great “super food” (I hate that phrase).
They’re also very versatile in how you can prepare them.
For example, I’ve made about any combination of omelette you can imagine by mixing different:
- Vegetables
- Meats
- Cheeses
- Sauces
Plus you can beat them up and fry it like a really flat pancake and use it like a tortilla.
Pro Tip: To add more volume, mix beaten eggs with milk or water. Milk makes them thicker and water makes them fluffier.
3. Canned Tuna
- 24 grams of protein per $1
- 18 grams of protein per 100 grams of food
I’m not a huge fan of fish, but tuna is actually something I like.
One of my favorite sandwiches is a tuna melt (white bread, tuna, swiss cheese, and a little relish), but it’s not the healthiest so I eat it sparingly.
Easiest way to season it is with salt, pepper, ketchup, mustard, and sweet relish. It sounds ghetto but it’s fucking delicious.
But tuna is another very cheap food that’s high in protein per 100 grams of food.
4. Ground Beef
- 21 grams per $1
- 14 grams of protein per 100 grams of food
If you’re in the mood for tacos, burritos, or burgers then ground beef is where you need to turn.
It’s fattier than chicken or tuna so you need to watch your fat content, but it’s definitely affordable.
I like to have it for dinner when I’ve already had a low-fat lunch that way I don’t have to worry about spilling over my total allocated fat for the day.
5. Ground Turkey
- 47 grams of protein per $1
- 27 grams of protein per 100 grams of food
Ground turkey is what I turn to when I want the texture and taste of ground beef, but with less fat and calories.
Again, eat in burritos or tacos or you can mix it with black beans and make a tasty turkey chili.
Pro Tip: To season this meat with a Mexican flavor, just sprinkle some taco seasoning over it and simmer with some salsa.
Bonus: Whey Protein Powder
In many cases, whey protein powder can actually be cheaper to purchase than regular food if you’re looking for protein that doesn’t have a considerable amount of fat and carbs included.
Plus, with the ability to mix with water and milk, it’s a very efficient way to consume a lot of protein quickly.
I recommend Optimum Nutrition if you’re looking for a good quality protein powder at a reasonable price. I would check on sites like Bodybuilding.com and TigerFitness.com because they usually give out discounts.
PEScience brand is the other brand I recommend because it’s really delicious (seriously), but it costs a little more.
Download the Muscle Food Cheat Sheet for Poor College Students
If you like what you just read, I give more tips on what foods to eat to build muscle and lose body fat without making you go broke.
Just enter your email below to download the cheat sheet that reveals:
- 3 tips on how to buy food cheap
- 4 small cooking appliances that will make preparing these foods super easy and delicious
- How to buy a week’s worth of groceries for only $70