Which Protein Gives You the Best Bang for Your Buck?

G'day mate,

Last week I spoke at YouTube BrandPerformance to a room full of global CMOs. After the talk, one of them asked me something that totally shifted my thinking: “Which protein gives you the best bang for your buck?” She was shocked by the answer—and I reckon you might be too. That chat inspired this week’s newsletter. We’re diving into which foods have the most protein relative to weight, calories, and cost. Instead of just giving you a list, I’ve broken it down so you can make smarter, more informed choices—especially in a time when every dollar counts. Let’s dive in…

In this weeks Newsletter (4 min read)

💪Top protein sources per 100g

🔥Best proteins per 100 calories

💸Most cost-effective proteins (per 25g)

If your mate would want to know about the cheapest protein, share this link with them. Make sure they subscribe to earn a prize!

Top Protein per 100g: What Actually Ends Up on Your Plate

If you’ve ever wondered which foods truly deliver the most muscle-building power per bite, this list is for you. We're not talking raw weights here—we’re talking cooked, ready-to-eat portions. What you actually plate up. Cooking removes water and shrinks down volume, so the numbers reflect what you’re really eating—not what goes in the pan. This helps you make smarter meal decisions without needing a food scale at every turn.

Chicken breast – 31g

Canned tuna – 29g

Skirt steak – 27g

Tempeh – 19g

Eggs – 13g

Protein per 100 Calories: Max Out Muscles, Not Macros

When we look at protein per 100 calories, what we're really asking is: which foods deliver the most protein without bringing a bunch of extra calories from fats or carbs along for the ride? To be clear, some of those added macros are great—especially when they come from whole foods packed with fiber and nutrients. But in other cases, you may want to control them so you're not overshooting your targets. That’s where these options shine. They give you the flexibility to hit your protein needs while keeping the rest of your plate balanced.

1. Whey isolate – ~23g

2. White fish (cod, tilapia) – ~20g

3. Egg whites – ~11g

4. Chicken breast – ~9g

5. Non-fat Greek yogurt – ~10g

This becomes great for building meals that give you more protein control without overloading on extra calories!

Best Protein for the Price: What $1 Actually Buys You

This was the list that got the most wide-eyed reactions at that YouTube event. Everyone assumes that hitting your protein goals has to be expensive—but it doesn’t. In fact, some of the most cost-effective sources of protein are humble, everyday staples. We ran the numbers to find out how much it costs to get roughly 25g of protein from different foods—and the results might surprise you. This list focuses on value, not hype. These are options that are not only affordable but also accessible, versatile, and easy to incorporate into your weekly meals. Whether you’re feeding a family, training hard on a budget, or just trying to make your grocery spend go further, these protein picks prove you don’t need deep pockets to eat well.

Eggs – ~$0.85

Canned tuna – ~$1.00

Whey concentrate – ~$1.05

Tofu – ~$1.20

Chicken thighs (bone-in) – ~$1.25

(Based on U.S. average prices. Shop local, buy in bulk, and freeze to save more.)

Protein for Our Best Mates

After all that talk about getting value from our protein, I had to shout out the one legend who’s been thriving on his own plan—Maverick. He’s 65lb and eats over 80g of protein a day. That’s 1.2g per pound—more than most of us! Since switching him to raw food, we’ve seen big changes: better digestion, more energy, and a coat that actually shines. If we’re focused on protein quality and digestibility, it makes sense to give the same to our dogs. That’s why I use We Feed Raw. No fillers, no junk—just clean, real food that dogs digest better than kibble. They’re doing their biggest sale ever right now: 50% off your first box. If you’ve been thinking about upgrading your mate’s meals, now’s the time. CLICK HERE to get them sorted with a proper plan.

Recipe: That Breakfast Burrito CLICK HERE

We had a lot of you sign up to Legendary for this one! Very excited to send this one your way. It has been made 3 times this past week in the apartment. Enjoy that Hash!

Calories 747 I Protein 30 I Carbs 47 I Fat 30

Quick Notes

🏃🏻‍♂️ Today we are off to Switzerland with ON, we will be sharing this project across youtube and socials. This is an incredibly exciting project for us!

☕️ Speaking of Youtube, in the space of 1 week we filmed two episodes; one with Hunter McIntyre the other with legend Nick Bare. Body was in serious recovery mode after

🎬 If you want to see what a day in my life looks like building my business while training as a hybrid athlete, we put out a new youtube video showing the habits I’ve put into practice every day for a decade. CLICK HERE

#EatGoodFeelGood

DC