How to Double Your Protein for Half the Price: My Formula

G'day mate,

I’ve been working on something that will really help your meal planning game (ill reveal it in a few weeks) — and in doing so, I’ve been creating a mini-series on how to include more protein in your diet.

Protein is arguably the most expensive macronutrient. Is that why so many people still under-eat it? Maybe. But I want to share a simple formula I use so you can afford your daily protein without breaking the bank. Let me break it down…

In this week’s Newsletter (6 min read):

💰 The 10g per $1 rule — your shortcut to smart protein shopping

⚖️ The best budget-friendly swaps to boost protein without boosting your bill

🥩 How to layer proteins for better quality and better value

If your mate would love some money saving protein tips, share this link with them. Make sure they subscribe to earn a prize!

💡 Your Shortcut to Smart Protein Shopping

Just a recap — I’ve already covered which protein gives you the best bang for your buck in a past newsletter. That one broke down cost, protein content, and nutrient quality — worth a re-read before your next shop.

But today we’re going deeper. This isn’t just about which foods make the list… it’s about how to spot a good protein deal anywhere, any time.

Here’s why it matters:

• Protein-rich foods in the U.S. are up over 30% in price since 2020 (USDA retail food price reports).

• Many people fall short of the 1.6–2.2g of protein per kg of bodyweight recommended for muscle repair and maintenance — and cost is one of the biggest reasons.

The simple rule: Aim for at least 10g of protein for every $1 you spend.
That’s your benchmark. Go over? Fine — maybe it’s worth it for flavor, convenience, or micronutrients. But if you build your week around foods that hit 10g/$1 or more, you’ll get more protein for your money and free up budget for variety.

🛒 How to Spot Protein Bargains

Check the label → find grams of protein per serving → divide by the cost. If it’s 10 or higher, it’s a keeper.

Surprising wins:

• Cottage cheese — Around $4 for a 24 oz tub with ~52 g protein total → ~13 g protein per $1 ✅

• Canned salmon — A 14.75 oz can contains roughly 17 g protein per serving × 5 → ~85 g total. At about $4, that’s ~21 g protein per $1 ✅ (+ omega-3s)

• Frozen edamame — A 12 oz bag (≈2–3 servings) for around $2.50 gives ~20 g total protein → ~8–10 g protein per $1 ✅

• Dried lentils — A 1 lb bag costing about $2 contains ~64 g protein → ~32 g protein per $1 ✅

Common fails:

• Protein bars — often 7–9g per $1 unless on sale

• Pre-marinated chicken — paying for sauce weight, not protein

• Premium ribeye — ~$10/lb but only 11g per $1

Once you’ve got your “winners,” build meals around them first. Then layer in carbs, fats, and extra flavor. Stock up when they’re on sale and you’ll keep your protein high all year without blowing your budget.

 🥚 The Overlooked Gold Mine in Your Kitchen

When you focus on protein-per-dollar, you’re not cutting corners — you’re uncovering nutrient-packed staples most people overlook.

• Eggs — choline for brain function, B vitamins for energy

• Canned salmon — omega-3s for joint health and recovery

• Greek yogurt — probiotics for digestion, calcium for bone health

• Tofu — iron, magnesium, and plant compounds that support muscle function

And here’s one of the biggest wins: it forces you to get creative. When you’re on the hunt for the best protein-per-dollar, you start experimenting with pairings you might never have considered. Chickpeas with tuna. Cottage cheese in a smoothie. Edamame tossed in a stir-fry. You’re not just hitting your protein targets, you’re expanding your kitchen playbook with meals that are cost-efficient, nutrient-dense, and performance-driven.

That’s the beauty of the 10g per $1 rule — it keeps protein affordable, meals interesting, and recovery on point. Next time you shop, grab one new high-value protein and see how many ways you can work it into your week.

Recipe: Tuna & Chickpea Melt HERE

Here’s one of my go-to budget-friendly power moves: tuna + chickpeas. Both smash the 10g/$1 rule, they bring different nutrient perks to the table, and together they make a seriously satisfying, protein-packed meal. This melt is quick, affordable, and the kind of lunch that keeps you full without weighing you down.

Calories: 445 | Fat: 8 g | Protein: 31 g | Carbs: 52 g 

Quick Notes

 🫐 AG1 just dropped flavors: citrus, berry, and tropical. You guys know I’ve taken AG1 every day for over a decade, and find it essential to fill those nutrient gaps that even a whole food diet leaves us with. Try the delicious new flavors HERE

⛰️ I’m crewing Leadville this weekend — stoked to get back out there (not too mad I’m not running it this year😉). Stay tuned for some epic content from the mountains.

🎬 New YouTube video is out: 40 Days to Break Sub-3 Hours - Berlin Marathon Training Ep. 1 WATCH HERE

#EatGoodFeelGood

DC