Cheap High-Protein Plant-Based Foods for Smart Shoppers

Cheap high-protein plant-based foods are basically the only reason I’m not living on instant ramen and existential dread right now.

I’m staring at my sad little pantry in the middle of another gray January and there’s literally one bag of red lentils judging me from the shelf. Last week I spent $47 at Aldi and felt like a millionaire because I walked out with 4 pounds of dry beans/legumes, two giant jars of natural peanut butter, and a suspiciously cheap block of tofu that smells faintly of regret.

Anyway. Here’s what’s actually keeping my protein numbers decent without me selling plasma.

Top Cheap High-Protein Plant-Based Foods I Actually Eat Cheap High-Protein Plant

• Lentils (green, brown, red — they’re all dirt cheap) ≈ 18–25 g protein per cooked cup • usually $1.19–$1.69/lb dry I make a giant pot every Sunday and eat it with everything. Literally everything. Last Tuesday I put lentils on toast with hot sauce because I ran out of bread slices that weren’t moldy on one side.
• Peanut butter (the natural kind with no sugar added) ≈ 7–8 g protein per 2 tbsp • store brand is frequently $2.50–$3.50 for 40 oz I eat it straight off the spoon at 2 a.m. while doom-scrolling Zillow listings I can’t afford. Don’t @ me.
• Tofu (firm or extra-firm) ≈ 10–20 g protein per half block depending on brand • often $1.99–$2.49 for 14–16 oz I press it with my cast-iron skillet because I’m too cheap to buy an actual press. Half the time I forget and it’s still wet. Still tastes fine when you drown it in soy sauce and garlic powder.
• Black beans / pinto beans / chickpeas (canned or dry) ≈ 15 g protein per cooked cup • dry bags are usually under $1.50/lb, canned frequently 79¢ on sale Canned chickpeas get roasted with whatever sad spices are left in the jar. They become “crunchy protein snacks” and I pretend I’m sophisticated.
• Oats + pea protein powder combo (when I splurge) Not the cheapest per gram, but buying bulk rolled oats + the cheapest pea protein on AmazonBasics or whatever makes protein oatmeal bowls like $0.60 each.

Here’s a quick ranking from my actual grocery receipts the past three months:

1. Dry lentils – unbeatable grams-per-dollar
2. Natural peanut butter – emotional support food with bonus protein
3. Canned black beans (on sale)
4. Tofu when it’s under $2.20
5. Dry split peas (I forget they exist until I’m desperate)

Where I Messed Up So You Don’t Have To Cheap High-Protein Plant

I once bought the “premium” organic sprouted lentils thinking they’d taste better. They cost $5.99 for a tiny bag and tasted exactly the same as the $1.29 ones. I cried a little in the checkout line. Not even kidding.

Also, TVP (textured vegetable protein) looked super cheap per gram of protein online… until I realized I hate the texture unless it’s buried in chili and even then it’s a textural war crime in my mouth. Your mileage may vary.

Quick Reality Check Prices Right Now (USA January 2026)

I just did a sad little Walmart + Aldi price run on my phone:

• 2 lb bag green lentils → ~$2.78
• 40 oz store-brand natural PB → ~$3.98
• 14 oz extra-firm tofu → ~$1.98 (Aldi)
• 1 lb dry black beans → ~$1.49
• 1 lb dry split peas → ~$1.25

For comparison → one scoop of whey isolate is still running people $1.20–$1.80 per 25 g serving on a good day.

I rest my case.

For more solid numbers and amino acid profiles (because some of y’all get weird about “complete proteins”), check out this nice breakdown from NutritionFacts.org on plant protein quality and the classic USDA FoodData Central if you want to nerd out.

Wrapping This Ramble Up Cheap High-Protein Plant

Look. I’m not a fitness influencer. I’m a tired person in sweatpants who wants to hit 100+ grams of protein most days without spending more than $6–8/week on protein sources. Cheap high-protein plant-based foods make that possible. Barely. But possible.

What’s your go-to budget vegan protein right now? Drop it below (or just tell me I’m disgusting for eating lentils for breakfast, lunch, and emotional support). I can take it.

And if you’re reading this at 2 a.m. with a spoon in the peanut butter jar… hi. Same. We’re gonna be okay. Probably.