GLP-1 Nutrition
High-Protein Eating on a Budget on GLP-1 (Real Prices, Real Meals)
TLDR: All you need to know
TLDR: GLP-1 medications are already expensive. Your groceries don't have to be. You can hit 80–100g protein daily for under $50/week using eggs, canned tuna, chicken thighs, Greek yogurt, cottage cheese, and beans. This post has exact prices per gram of protein, a $45 weekly grocery list, 10 meals under $3 each, and store-by-store shopping strategies for Walmart, Costco, Aldi, and Target.
You're already spending money on GLP-1 medication.
Maybe $300/month. Maybe more.
Then someone tells you to eat 80–100g protein a day.
You Google "high-protein meal plan" and see grass-fed salmon, organic chicken breasts, and $6 protein bars.
That's not real life for most people.
Here's the truth: the cheapest foods at the grocery store are also some of the highest-protein foods.
Eggs cost $0.02 per gram of protein.
Canned tuna costs $0.03 per gram.
Chicken thighs cost $0.02 per gram.
You don't need expensive supplements or meal delivery services.
You need a $45 grocery run and 10 minutes per meal. The USDA's protein foods guide confirms these are among the most nutrient-dense options available.
The Protein-Per-Dollar Cheat Sheet (This Changes Everything)
Stop thinking about food by the pound.
Start thinking about protein per dollar.
This table shows you exactly which foods give you the most protein for the least money.
| Food | Serving | Protein | Cost | Cost/Gram |
|---|---|---|---|---|
| Eggs (store brand, dozen) | 2 large eggs | 12g | $0.25 | $0.02/g ⭐ |
| Chicken thighs (bone-in) | 4 oz | 28g | $0.50 | $0.02/g ⭐ |
| Canned tuna (chunk light) | 1 can (5 oz) | 20g | $0.70 | $0.03/g ⭐ |
| Dry lentils | 1/4 cup dry | 13g | $0.20 | $0.02/g ⭐ |
| Canned black beans | 1/2 cup | 8g | $0.25 | $0.03/g |
| Cottage cheese (store brand) | 1/2 cup | 14g | $0.50 | $0.04/g |
| Greek yogurt (store brand) | 3/4 cup | 15g | $0.65 | $0.04/g |
| Ground turkey (93% lean) | 4 oz | 22g | $1.00 | $0.05/g |
| Whole chicken (rotisserie) | 4 oz | 28g | $1.00 | $0.04/g |
| Peanut butter | 2 tbsp | 7g | $0.15 | $0.02/g ⭐ |
| Milk (whole or 2%) | 1 cup | 8g | $0.25 | $0.03/g |
| Frozen tilapia | 4 oz fillet | 23g | $0.90 | $0.04/g |
| Protein powder (whey, bulk) | 1 scoop | 25g | $0.60 | $0.02/g ⭐ |
| Premier Protein shake | 1 bottle | 30g | $1.80 | $0.06/g |
| Fairlife Core Power | 1 bottle | 42g | $2.80 | $0.07/g |
| Deli turkey (store brand) | 3 oz | 15g | $0.90 | $0.06/g |
| Canned chicken | 1 can (5 oz) | 20g | $1.50 | $0.08/g |
| String cheese | 1 stick | 7g | $0.30 | $0.04/g |
Prices based on 2026 national averages at Walmart and Aldi. Your local prices may vary. The ⭐ marks foods under $0.03/gram — your best values.
The takeaway: Eggs, chicken thighs, lentils, peanut butter, and bulk protein powder are the five cheapest protein sources on the planet. Build your meals around these and you'll hit 80g+ protein for under $7/day.
The $45 Weekly Grocery List (Everything You Need)
This list gives you enough food for 7 days at 80–100g protein daily.
Every item is available at Walmart, Aldi, or Target.
| Item | Quantity | Approx. Cost | Total Protein |
|---|---|---|---|
| Eggs (store brand) | 2 dozen | $4.00 | 144g |
| Chicken thighs (bone-in, family pack) | 3 lbs | $5.00 | 168g |
| Canned tuna (chunk light, 4-pack) | 4 cans | $3.00 | 80g |
| Greek yogurt (store brand, 32 oz) | 1 tub | $4.00 | 80g |
| Cottage cheese (16 oz) | 1 tub | $2.50 | 56g |
| Dry lentils (1 lb bag) | 1 bag | $1.50 | 104g |
| Canned black beans (4 cans) | 4 cans | $3.00 | 56g |
| Peanut butter (16 oz) | 1 jar | $2.50 | 56g |
| Protein powder (bulk, 2 lb bag) | ~14 scoops/week | $8.00 | 350g |
| Milk (gallon) | 1 gallon | $3.50 | 128g |
| Frozen broccoli (2 bags) | 2 bags | $3.00 | — |
| Bananas (bunch) | 1 bunch | $0.60 | — |
| Rice (2 lb bag) | 1 bag | $1.50 | — |
| Bread (store brand) | 1 loaf | $1.50 | — |
| Olive oil / butter | — | $2.00 | — |
Weekly total: ~$45.60
Total protein available: ~1,222g → That's 174g/day, way more than you need.
Daily protein cost: ~$6.51/day for 80–100g protein.
You'll have leftovers. This list is intentionally over-stocked so you never run out mid-week.
That's less than a single DoorDash order.
And it covers an entire week of hitting your protein goals.
10 Meals Under $3 That Hit 25–35g Protein
Every meal below uses ingredients from the $45 grocery list.
Every meal takes under 10 minutes. Every one costs under $3.
#1. Egg Scramble + Toast
Scramble 3 eggs in butter. Toast 2 slices bread. Done. Add hot sauce if you want.
#2. Tuna + Rice Bowl
Microwave 90-sec rice. Top with canned tuna, soy sauce, and a squeeze of lemon. Budget poke bowl.
#3. Chicken Thigh + Broccoli
Bake a batch of chicken thighs Sunday (25 min, hands-off). Reheat 1 thigh + microwave frozen broccoli. All week for $5.
#4. Protein Shake + Banana
1 scoop protein powder + 1 cup milk + 1 banana. Blend or shake. The cheapest 30g protein meal that exists.
#5. Lentil Soup (Big Batch)
Boil 1 cup dry lentils + 3 cups water + garlic + cumin + salt. Makes 4 servings. Reheat all week. Add a hard-boiled egg for +6g protein.
#6. PB + Yogurt Bowl
3/4 cup Greek yogurt + 2 tbsp peanut butter + drizzle honey. Stir. Tastes like dessert. Zero cooking.
#7. Black Bean Quesadilla
Spread 1/2 cup black beans + shredded cheese on a tortilla. Fold. Pan-fry 2 min per side. Add cottage cheese on the side for +14g.
#8. Cottage Cheese + Everything Seasoning
1 cup cottage cheese. Shake on Everything But The Bagel seasoning. Eat with crackers or cucumber. The laziest high-protein meal on earth.
#9. Egg Fried Rice
Microwave rice. Scramble 2 eggs in a pan. Add rice + soy sauce + frozen veggies. Stir 2 min. Better than takeout, $1.
#10. Chicken + Bean Burrito
Shred leftover chicken thigh. Warm black beans. Roll in tortilla with cheese and salsa. Family-friendly and under $2.
Store-by-Store Strategy: Where to Buy What
| Store | Best For | Pro Tip |
|---|---|---|
| Walmart | Everyday staples: eggs, chicken thighs, canned goods, store-brand yogurt, Great Value protein powder | Great Value whey protein is ~$17 for 2 lbs (55 servings). That's $0.31/scoop — cheaper than any brand name. |
| Aldi | Cheapest eggs, Greek yogurt, cottage cheese, frozen chicken, produce | Aldi store-brand Greek yogurt is often $1 cheaper than Walmart. Their frozen chicken thighs are the best budget protein buy. |
| Costco | Bulk protein powder (Orgain, Optimum Nutrition), eggs (5 dozen), rotisserie chicken ($4.99), Premier Protein 18-packs | The $4.99 rotisserie chicken gives you 12+ servings of protein. Best single-item value in the store. |
FAQ
Q: How much protein do I need on GLP-1?
A: Aim for 80–100g of protein daily, or roughly 1g per pound of your goal body weight. This supports muscle preservation, hair health, and satiety during weight loss. Below 60g daily, you risk increased hair thinning and muscle loss.
Q: Can I hit my protein goals on GLP-1 without expensive supplements?
A: Yes. Eggs, chicken thighs, canned tuna, dry lentils, and peanut butter all cost $0.02–$0.03 per gram of protein. You can hit 80–100g daily for under $7/day using whole foods alone. Protein powder is helpful but optional.
Q: What is the cheapest high-protein food I can buy?
A: Eggs, chicken thighs (bone-in), dry lentils, peanut butter, and bulk whey protein powder are all at or under $0.02 per gram of protein. Eggs are the single best value: 12g protein for about $0.25 (two large eggs).
Q: How do I eat enough protein on GLP-1 when I have no appetite?
A: Focus on protein-dense, low-volume foods: Greek yogurt, cottage cheese, protein shakes, and eggs. A protein shake plus a banana is 30g in 2 minutes. Cottage cheese with seasoning is 28g with almost no prep. Small, protein-first meals work better than forcing large plates.
Q: Is a $45 weekly grocery budget realistic for high-protein eating?
A: Yes. A weekly list including 2 dozen eggs, 3 lbs chicken thighs, canned tuna, Greek yogurt, cottage cheese, lentils, beans, peanut butter, protein powder, and milk totals about $45 at Walmart or Aldi and provides over 170g of protein per day.
