High-protein budget questions, answered.

The common training target is 0.7 to 1 gram per pound of bodyweight. For a 170 lb lifter that is roughly 120 to 170 g per day. You do not need more than about 1 g per pound; past that, extra protein is just expensive calories.

By protein-per-dollar, the winners are eggs, whole chicken and chicken leg quarters, canned tuna, dried lentils and beans, plain Greek yogurt on sale, and store-brand whey. We log the price per 20 g of protein on every staple.

Whey concentrate has a small amount of lactose. Whey isolate is filtered further and is usually fine for people who are lactose sensitive. If dairy wrecks you, a pea or rice blend does the same job.

Isolate is higher protein per scoop, lower carbs and lactose, and costs more. For most people on a budget, concentrate is the better value. Buy isolate only if you need the lower lactose or are counting every gram of carbs.

Sealed and dry, most whey lasts 12 to 18 months past the label date with a slow protein-quality decline. Toss it if it clumps hard, smells sour, or tastes off. Moisture is the enemy: keep the scoop dry.

Anchor every meal on one cheap protein (eggs, chicken thighs, ground beef, canned tuna, lentils), buy it on sale in bulk, and batch-prep so nothing spoils. Fill the plate with rice, oats, and frozen veg. We cost every recipe per serving so you can see it work.

Yes, routinely. A container of ground turkey with rice and frozen broccoli, or rice and beans with two eggs, both land under five dollars a serving and over 30 g of protein. Every under-$5 recipe on the site shows the full grocery math.