Introduction
If you’re lifting heavy, chasing performance goals, or trying to get shredded for summer, one thing doesn’t change: you need protein—and a lot of it. I shoot for 200 grams a day, every day. That might sound like a lot (and expensive), but with a little planning and smart shopping, it’s way more affordable than people think.
In this post, I’ll walk you through exactly how I build a high-protein day that doesn’t wreck my budget. I’ll break down food choices that actually taste good, don’t leave you starving, and fit whether you’re cutting or bulking. I’ll even include some go-to tools and a sample meal plan that you can tweak to fit your schedule and budget.
Why 200g Protein is the Goal (Cutting or Bulking)
Whether you’re deep in a cut or pushing food in a bulk, protein is non-negotiable:
- It supports muscle repair and growth
- Helps you stay full (super important on a cut)
- Has a higher thermic effect than carbs or fats, meaning your body burns more calories digesting it
- Prevents lean mass loss when you’re eating in a deficit
I aim for 1.1–1.2g per pound of bodyweight, which lands me at about 200g/day. It’s a number I can stick to year-round, and I’ve seen the best performance and physique improvements when I keep it consistent.
My Core Protein Sources (That Don’t Break the Bank)
Here are the staple proteins I use every week:
Disclosure: This post contains affiliate links. If you buy through these links, I may earn a small commission at no extra cost to you
• Chicken Breast (Costco or grocery store sales)
Lean, cheap when bought in bulk, and easy to meal prep. A 4 oz portion has ~26g protein. There’s a reason this is the classic bodybuilding staple.
• Ground Beef (90–93% lean)
Red meat is a great source of protein to add in that is loaded with micro nutrients you will need to help your body meet the demands and function at a high level. 96 percent ground beef is my favorite and is ideal but can be hard to find and expensive so 90 to 93 percent is an acceptable alternative. These will still be very lean and you can skim fat out too to further reduce its fat content after it is cooked. An 8 oz serving will have about 50 grams of protein in it and pairs very well with carbs like rice or potatoes.
• Eggs + Egg Whites
Whole eggs are loaded with nutrients—vitamins, minerals, healthy fats, and choline—that are often missing from more processed or purely lean protein options. They also make meals feel more satisfying. I like to combine a few whole eggs with extra egg whites to hit my protein target without overdoing the calories. It’s a little more fat and calories having the yolk, but it’s worth it for the nutrients and satiety you get.
• Greek Yogurt (Nonfat or 2%)
Great texture, solid macros, and easy to dress up with fruit or cereal. A cup of nonfat Greek yogurt has around 20g of protein and keeps me full.
• Protein Powder (whey isolate or micellar casein)
Protein powders are just supplemental—not a main protein source—and which type you use depends on your dairy tolerance and whether you’re cutting or bulking. When I am trying to bulk up and add size I may use whey isolate for rapid absorption so it does not sit in my stomach too long or cause any potential digestive issues. I go with isolate since it is pure protein and is the easiest to tolerate usually. When I am cutting I prefer micellar casein, a slower digesting protein, which can help keep me full for longer. I typically avoid drinking whey shakes on a cut since they aren’t very filling, and prefer to rely on whole foods for most meals. Most of the time protein powder gets used for convenience if I am super busy or my protein ice cream. I go with BodyTech for both because they’re usually the best-priced option at Vitamin Shoppe.
• Homemade Protein Ice Cream (Ninja Creami)
My go-to dessert that hits macros and kills cravings. Made with casein or whey and low-fat milk for better taste and satiety. I use my protein powder almost exclusively for this.
My Sample Meal Plan (~200g Protein, $10–$15/day)
This is a simple, filling day that hits my protein goals:
| Meal | What I Eat | Estimated Protein |
|---|---|---|
| Breakfast | 3 eggs + 1 cup egg whites, spinach, salsa | ~35g |
| Lunch | 8 oz chicken breast, rice, mixed veggies | ~50g |
| Snack | Greek yogurt + 1 scoop whey isolate | ~40g |
| Dinner | 8 oz 90% lean ground beef, roasted potatoes, broccoli | ~50g |
| Dessert | Ninja Creami protein ice cream (1 scoop casein) | ~25g |
Total: ~200g protein
Estimated cost: ~$2–3/meal using bulk ingredients
Budget Tips for High-Protein Eating
- Buy meat in bulk (Costco, sale packs, freezer-ready)
- Use egg whites as a cheap lean protein booster
- Mix whey into foods (yogurt, oats, ice cream)
- Make your own snacks instead of buying bars
- Use a freezer to store large quantities of chicken and beef
Tools That Make It Easier
Affiliate links could go here:
- Ninja Creami – For high-protein, low-calorie ice cream that actually tastes good
- Kitchen scale – For portion accuracy
- Meal prep containers – Helps stay consistent
- Chest freezer – Store bulk proteins to save money long-term
- Vitamin Shoppe whey isolate or micellar casein – Among the most affordable protein options available in-store
Final Thoughts
Getting your protein goal every day doesn’t have to mean eating bland food or exceeding your grocery budget. If you stay consistent, shop smart, and lean on the right tools, it becomes second nature.
I’ll be posting more strategies like this for cutting, bulking, performance supplements, and macro-friendly recipes. If you’re trying to get stronger, leaner, or just eat cleaner without being broke and miserable, stick around.