7 Ways To Follow a High-Protein Diet Without Overspending



Fact checked by Nick Blackmer

To make a high-protein diet more affordable, you can consider plant-based proteins, and less popular cuts of meat.Credit: RealPeopleGroup / Getty Images
To make a high-protein diet more affordable, you can consider plant-based proteins, and less popular cuts of meat.
Credit: RealPeopleGroup / Getty Images
  • A high-protein diet can support muscle growth, satiety, and blood sugar control, but it doesn’t have to be expensive.
  • Affordable options—like plant-based proteins, eggs, and canned staples—can help you boost protein without overspending.
  • Simple strategies, such as buying in bulk or stretching meat with other ingredients, can make high-protein eating more realistic.

High protein diets are all the rage nowadays—and for good reason. A diet rich in protein supports muscle building, plus it can be helpful in keeping you feeling full for longer. However, eating mostly protein can be expensive and may feel out of reach financially—unless you know how to stretch your money.

1. Shop for Plant-Based Proteins

Plant-based proteins are usually cheaper than animal-based proteins. Legumes come in various forms, and buying in bulk (or buying dried beans and soaking them yourself) will save you money. You can also batch-cook beans and freeze them in silicone bags.

“Beans are very versatile,” May Tom, RD, a registered dietitian and functional medicine dietician, told Health. “They can be added to soups and salads, roasted as a snack, or ground into spreads like hummus.”  

Tofu, tempeh, and edamame are other affordable protein sources. Tom suggests looking for non-GMO or organic options and stocking the freezer for easy access.  

“Tofu can be used in stir-fries and soups and even smashed into a tofu scramble as an egg alternative with ground meat and vegetables,” said Tom. “I love telling people to keep shelled organic edamame in the freezer as a staple.”  

2. Don’t Sleep on Eggs

Eggs are a good source of protein that is reasonably priced compared to meat. The average egg gives you about 7 grams of protein and can easily be added to meals and snacks, or eaten alone in a variety of different ways.

“Eggs can be enjoyed scrambled, paired with a fruit for a snack, or hard-boiled and sliced for a protein-rich salad topping,” Lauren Twigge, RD, a registered dietitian and owner of Lauren Twigge Nutrition, told Health.

“Eggs are also meal-prep friendly and can be hard-boiled on a Sunday, then stored in the refrigerator to be enjoyed throughout the week as a grab-and-go protein option," Twigge added.

3. Use Canned or Frozen Meats and Fish

You also may want to consider adding canned meats or tinned fish to your meals or snacks, especially if fresh meat doesn’t always fit the budget. According to Twigge, canned meat options could be a great substitute that is both safe and nutritious.

“Canned chicken, tuna, sardines, and more feature a high protein content, are rich in healthy fats, and are offered at a more affordable price point," she said. "Plus, they are shelf stable, so less waste.”

Try mixing canned tuna with fresh avocado to make a sandwich on whole wheat bread, or wrap it in a tortilla and serve it with fresh vegetables, suggested Twigge.

4. Consider Dairy If You’re Not Intolerant

If you don’t have any sensitivities or intolerances to dairy, it can be a good source of protein for you. “Things like Greek yogurt in bulk or cottage cheese provide significant protein without breaking the bank,” said Tom.

At under 25 cents per 8-ounce glass, dairy milk is a cost-effective way to add 8 grams of high-quality protein, essential nutrients, and hydrating electrolytes to your diet.

Twigge says adding an 8-ounce glass of milk to breakfast or incorporating it into your favorite meals like oats, chia pudding, smoothies, or pasta is a delicious way to add protein and essential nutrients like calcium, vitamin D, and iodine to your recipes. Plus, it can help provide sustained energy to fuel your day.

“One easy way to add protein to creamy dishes or pasta sauces is to stir in 1 cup of cottage cheese," Twigge suggested. "With a neutral flavor and creamy texture, cottage cheese is an affordable way to boost the protein content of your meal by nearly 15 grams of protein.”

5. Buy Protein in Bulk

Buy in bulk and stock up on frozen sale items. “I always opt for chicken breasts and then cut up the packaging and freeze some so it doesn’t go bad,” Andrea Woroch, a nationally recognized savings and budgeting expert and author, told Health.

Also, look for instant savings on some of their frozen items, stock up when they’re on sale, and look for manager markdowns. These are deep discounts on fresh foods nearing the best-by date on the package.

“You can often find proteins like cheese, chicken, and fish on sale with this strategy," Woroch said. "Just make sure to freeze what you won’t cook right away, or cook it all in bulk and have leftovers for a few days.”

When shopping, opt for the less expensive protein options and stick with larger slabs of meat. “Chicken thighs cost less than chicken breasts, while chicken breasts with fat trimmed cost more per pound than those that have fat still on them," Woroch said. "Plus, any meat or fish that has been marinated or cut up costs more per pound. Stick with the larger slabs to save."

6. Learn How To Stretch Your Animal-Based Protein

Twigge suggests mixing animal proteins with beans or lentils. “While animal proteins like ground beef and poultry do have a higher quality and quantity of protein, they come at a higher price point that can be difficult to stomach for one meal,” she said.

One way to make the most of your animal proteins is to mix them with beans and lentils, which are rich in plant-based protein and fiber and come at a lower price point.

According to Anne VanBeber, PhD, RD, LD, FAND, a registered dietitian and professor in the Department of Nutritional Sciences at Texas Christian University, non-fat dry milk is another cheaper way to boost the protein in recipes that use milk, such as cream-based soups, oatmeal, meatloaf, mashed potatoes, cookies, cakes, and more.

7. Make Quality and Satisfaction a Priority

If you’re looking to stretch your food budget, prioritize foods that will fill you up and satisfy you. People who follow high-protein diets feel more full, which has links to weight loss and fewer heart disease risk factors.

Animal proteins pack a lot of protein per serving, so you can get more bang for your buck.

“I recommend lean ground beef because it’s a protein and nutrition powerhouse,” Amy Goodson, MS, RD, CSSD, LD, a registered dietitian, sports nutritionist, author, and owner of Amy Goodson Nutrition Counseling, told Health. “It packs 25 grams of high-quality protein per 3-ounce serving and is a complete protein that contains all the essential amino acids the body needs to support physical activity and a strong, healthy life.”

Cheaper Proteins and Their Cost Per Serving

In the chart below, VanBeber provides some cheaper foods high in protein, as well as their protein content and cost per serving:

Protein Food Amount of Protein  Estimated Cost  Cost Per Serving
Cottage Cheese  12 grams per 1/2 cup  $2.45 (16 oz)  $0.61 per serving
Plain Greek Yogurt  12 grams per 2/3 cup  $4.61 (32 oz) $0.92 per serving
Dozen Eggs  7 grams per egg  $2.25 (for 12)  $0.19 per egg
Canned Tuna  24 grams per 5 oz can  $0.88 (can)  $0.44 per serving
Turkey Luncheon Meat (thin sliced)  7 grams per slice  $5.97 (package of 10 1 oz slices)  $0.60 per slice
Canned Black Beans  8 grams per 1/2 cup  $0.92 (can)  $0.26 per serving
Medium Cheddar Cheese  5 grams per slice  $1.97 (12 slices)  $0.16 per slice
100% Whole Wheat Bread  3 grams per slice $1.97 (loaf/22 slices)  $0.09 per slice
Creamy Peanut Butter  7 grams per 2 tablespoons  $6.47 per 4-pound jar  $0.11 per serving
Nonfat Dry Milk 8 grams per 1/3 cup $19.67 per 4-pound bag $0.25 per serving





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On April 23, 2024, the FTC voted 3-2 to approve its final rule banning non-competes for U.S. workers. Unless the federal courts block the rule (more about that later), it will go into effect on September 4, 2024.

(Update: The federal courts did block the rule. Sort of. See Texas Federal Court Enters Limited Preliminary Injunction Staying FTC’s Noncompete Clause Ban from my friends at Morgan Lewis.)

My law practice focuses on defending non-compete and trade secret claims, so as you might imagine, that was a busy week for me.

You can imagine the text messages from clients. “Hey, did you see this news about the FTC?”

I tried not to be too sarcastic. “Uh, yeah. I heard about it.”

I had two main things to tell my clients who have non-compete agreements:

First, don’t get too excited.

Second, it’s complicated.

Yes, it’s complicated, for several reasons. But in this blog post I will make it simple. You can determine if the FTC’s ban applies to your non-compete in five easy steps.

1. Did the company’s cause of action accrue before 9/4/24?

Sorry, if you’re already a defendant in a non-compete lawsuit, the FTC rule won’t do much for you.

Section 910.3(b) says:

Existing causes of action. The requirements of this part do not apply where a cause of action related to a non-compete accrued prior to the effective date.

Generally, a claim “accrues” when all the facts necessary to support it exist. So, if you’ve already violated a non-compete—allegedly—then the cause of action has already accrued.

There may be some borderline cases where there’s a dispute about whether the non-compete was breached before or after 9/4/24. But if there’s already a pending lawsuit, it’s safe to say the cause of action already accrued, and the new rule does not apply.

2. Is the non-compete clause part of an agreement to sell a business?

Generally, courts are more willing to enforce a non-compete that is part of the sale of a business, versus a non-compete in an ordinary employment agreement. I cover this at Non-Competes in the Sale of a Texas Business.

The FTC rule recognizes this with an important exception in Section 910.3(a):

Bona fide sale of business. The requirements of this part shall not apply to a non-compete clause that is entered into by a person pursuant to a bona fide sale of a business entity, of the person’s ownership interest in a business entity, or of all or substantially all of a business entity’s operating assets.

Of course, there will be litigation over borderline cases, but if you’re non-compete is part of an agreement to sell a business, the FTC ban likely will not apply.

3. Is the non-compete ban retroactive?

But let’s say your non-compete is part of an employment agreement, and you haven’t violated it yet. Does the new rule retroactively ban your non-compete?

It depends on whether you’re a “senior executive.” If you were in a “policy-making position” and made more than $151,164 annually, then you’re a “senior executive.”

In that case, the rule does not prohibit the employer from seeking to enforce a non-compete you entered into before 9/4/24, the effective date of the rule. See Rule 910.2(a)(2).

But if you’re not a senior executive, then the rule applies, even if you entered into the non-compete before the effective date of the rule.

4. Are you in the Fifth Circuit?

So far, we’re assuming the rule actually goes into effect on September 4, 2024. That is not a certainty.

There are at least three federal lawsuits seeking to block the rule as unconstitutional and exceeding the FTC’s authority. For a good summary of these, see Analysis of FTC Non-Compete Ban Legal Challenges: Does the Ban Pass Constitutional Muster?

Two of these lawsuits are in Texas: Ryan, LLC v. FTC, Case No. 3:24-cv-00986, in the Northern District of Texas and Chamber of Commerce v. FTC, Case No. 6:24-cv-00148, in the Eastern District of Texas.

And let’s just say it’s no accident where they were filed.

I’ll save my opinion on the merits of those suits for another post. (Short version: I think a major weakness is that the arguments against the FTC rule tend to ignore the extent to which state law already imposed similar limits.)

But I will repeat the prediction I made when the rule was first proposed. I expect both the conservative Fifth Circuit and the 6-3 conservative majority on the Supreme Court will be hostile to what they will see as a partisan vote by a federal agency to sweep aside state non-compete law with the stroke of an administrative law pen.

My short-term prediction is that the rule will be blocked before its effective date of 9/4/24, and my long-term prediction is that SCOTUS will strike down the rule.

This is, admittedly, based on more on “vibes” than any detailed analysis of the merits. You can usually trust vibes when it comes to the Supreme Court.

But let’s suppose I’m wrong, and the rule goes into effect as planned. That brings us to the final and possibly most important question.

5. Is the restriction in your agreement a “non-compete clause”?

The FTC’s new Rule 910 generally declares it an “unfair method of competition” to enter into or enforce a “non-compete clause.”

But as with many things in the law, so much rides on definitions. How exactly does Rule 910 define a “non-compete clause”?

The rule defines a non-compete clause as:

(1) A term or condition of employment that prohibits a worker from, penalizes a worker for, or functions to prevent a worker from:

(i) Seeking or accepting work in the United States with a different person where such work would begin after the conclusion of the employment that includes the term or condition; or

(ii) Operating a business in the United States after the conclusion of the employment that includes the term or condition.

Thus, in simplified terms, a “non-compete clause” prohibits, penalizes, or functions to prevent a worker from seeking or accepting work or operating a business.

That’s a pretty abstract definition. Let’s make it more concrete by applying it to two typical non-compete clauses.

Non-Compete 1 says:

Employee may not work for or operate any Competing Business in the Restricted Area during the Restricted Period in the same or similar capacity that Employee served for Company.

Assume that “Competing Business” is defined essentially as the business that Company does.

Non-Compete 2 is a little more complicated. It says:

After termination of employment, Employee is free to seek or accept work or operate a business in competition with Employer.

However, Employee may not solicit or accept business from any Restricted Customer in the Restricted Area during the Restriced Period.

“Restricted Customer” means any customer Employee dealt with or received confidential information about during Employee’s last year of employment with Company.

If you know anything about non-compete law, you know that generally a non-compete must have a reasonable time limitation and a reasonable geographic limitation. So to keep our hypotheticals simple, let’s assume the “Restricted Time Period” and “Restricted Area” are reasonable.

That leaves the scope of activity restrained. Let’s look at the scope of activity of both sample non-competes.

Non-Compete 1: Generally prohibited by both current Texas law and the FTC rule

Is the scope of activity restrained by Non-Compete 1 reasonable, under current Texas law?

The short answer is no. Of course, we’re talking reasonableness, a fuzzy concept, so it is almost always open to debate. And believe me, I have this debate often in my cases, with both opposing counsel and judges. But as a general rule, the scope of activity restrained by Non-Compete 1 is too broad. It’s what Texas courts have called an impermissible “industry-wide exclusion.” I cover this in detail in The Industry-Wide Exclusion Rule in Texas Non-Compete Litigation.

Furthermore, on its face Non-Compete 1 is a “non-compete clause” as defined by the FTC. I mean, it’s pretty clear: It prohibits the employee from working for a competing business.

So, we can say two things about Non-Compete 1.

First, the FTC rule prohibits it. Second, Texas law already prohibited it (generally).

Non-Compete 2: Generally allowed by both Texas law and the FTC rule

Non-Compete 2 is more difficult. As a lawyer who represents defendants in non-compete cases, I can certainly come up with an argument that Non-Compete 2 is unenforceable under Texas law.

But honestly, it’s not likely to be a winning argument. Most judges are going to see the scope of Non-Compete 2 as reasonably limited the proper purpose of protecting the company’s goodwill and confidential information.

I cover this topic in more detail in Wolfe’s First Law of Texas Non-Compete Litigation. The short version: you can’t take your customers with you.

So, as a general rule, Non-Compete 2 is probably enforceable under current Texas law.

But is it a prohibited “non-compete clause” under the FTC rule?

Answering this question requires two steps.

Step 5a: Does the clause expressly prohibit working for or operating a competing business?

On its face, Non-Compete 2 does not expressly prohibit working for or operating a competing business.

In fact, it says the opposite: “Employee is free to seek or accept work or operate a business in competition with Employer.”

So the answer is no. But that’s not the end of the story.

Step 5b: Does the clause function to prevent working for or operating a competing business?

Remember, the definition of “non-compete clause” includes a provision that “functions to prevent” a worker from seeking or accepting work for a competing business or operating a competing business.

Enter the functional test: Regardless of how the restriction is worded, does it function to prevent Employee from going to work for a competitor?

In other words, is it a “de facto” non-compete? This was the term the FTC used in its comments when the rule was originally proposed. I explained at What Everybody’s Missing About the FTC’s Proposed Non-Compete Rule.

On this question we must consult the FTC’s comments to the final rule, in particular the comments at page 38364 of the Federal Register, Volume 89, May 7, 2024. You can also find those comments at page 23 of this PDF.

Some key FTC comments:

  • Pursuant to the term “functions to prevent,” the definition of non-compete clause also applies to terms and conditions that restrain such a large scope of activity that they function to prevent a worker from seeking or accepting other work or starting a new business after their employment ends, although they are not expressly triggered by these specific undertakings.”
  • This prong of the definition does not categorically prohibit other types of restrictive employment agreements, for example, NDAs, TRAPs, and non-solicitation agreements.
  • [T]he term “functions to prevent” clarifies that, if an employer adopts a term or condition that is so broad or onerous that it has the same functional effect as a term or condition prohibiting or penalizing a worker from seeking or accepting other work or starting a business after their employment ends, such a term is a non-compete clause under the final rule.
  • [T]he definitions three prongs—“prohibit,” “penalize,” and “function to prevent”—are consistent with the current legal landscape governing whether a particular agreement is a non-compete.

As these comments indicate, a non-solicitation agreement does not necessarily function as a non-compete, but it could.

Suppose, for example, that the Company in Non-Compete 2 sells equipment to oilfield services companies. Suppose further that Employee’s customers include the five largest oilfield services companies in the geographic area at issue, and that they account for 90% of the market there.

In that case, Non-Compete 2 would arguably function to prevent Employee from accepting employment with a competing company, because as a practical matter all the customers he would want to sell to would be Restricted Customers.

That would arguably be a “de facto” non-compete clause, generally prohibited by the FTC rule.

Or is it? The lawyer for the company seeking to enforce the non-compete will argue otherwise.

That’s where the argument is going to be.

_________

Zach Wolfe (zach@zachwolfelaw.com) is a Texas trial lawyer who handles non-compete and trade secret litigation at Zach Wolfe Law Firm (zachwolfelaw.com). Thomson Reuters has named him a Texas Super Lawyer® for Business Litigation every year since 2020.

These are his opinions, not the opinions of his firm or clients, so don’t cite part of this post against him in an actual case. Every case is different, so don’t rely on this post as legal advice for your case.



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