Budget protein meal combos
Simple pairings built from the cheapest available product in each group right now. Each line shows how much to use, the protein and calories it adds, and what that portion costs, from today's shelf prices.
Prices last checked 22 October 2026Built by an Accredited Practising Dietitian How it works
Tuna & chickpea lunch
32 g protein for $1.29 · about 244 kcal
- Tinned tuna: about 100 g of Portview Tuna Chunks in Springwater 425g (ALDI, drained) = 25 g protein, 109 kcal, $1.15
- Tinned chickpeas: about 37 g of Katoomba Chickpeas 1kg (dry) (Woolworths, dry weight) = 7 g protein, 135 kcal, $0.14
Eggs & cottage cheese breakfast
30 g protein for $2.55 · about 286 kcal
- Eggs: about 123 g of Lodge Farms Barn Laid Eggs 700g (ALDI) = 15 g protein, 176 kcal, $1.04
- Cottage cheese: about 126 g of Westacre Dairy Cottage Cheese 500g (ALDI) = 15 g protein, 109 kcal, $1.51
Chicken mince & lentil bowl
32 g protein for $2.29 · about 259 kcal
- Chicken mince: about 137 g of Coles RSPCA Approved Chicken Mince (Coles) = 25 g protein, 160 kcal, $1.78
- Lentils (tinned): about 121 g of Coles Simply Lentils (Coles, drained) = 7 g protein, 99 kcal, $0.51
Greek yoghurt & whey snack
30 g protein for $2.24 · about 172 kcal
- High-protein yoghurt: about 165 g of Yoguri Greek Style Strained Yogurt Plain 900g (ALDI) = 15 g protein, 93 kcal, $1.19
- Whey protein powder: about 20 g of Musashi 100% Whey Choc Milkshake Powder 2kg (Woolworths) = 15 g protein, 79 kcal, $1.05
Tofu & edamame stir-fry protein
28 g protein for $1.22 · about 240 kcal
- Firm tofu: about 135 g of Earth Grown Firm Tofu 450g (ALDI) = 20 g protein, 159 kcal, $0.78
- Edamame: about 63 g of Bell Farms Frozen Salted Edamame 400g (Woolworths) = 8 g protein, 82 kcal, $0.44
Beef mince & kidney bean chilli
32 g protein for $2.33 · about 452 kcal
- Lean beef mince: about 157 g of Market Value Beef Mince 1.8kg (Woolworths) = 25 g protein, 357 kcal, $1.97
- Red kidney beans: about 86 g of Coles Simply Red Kidney Beans (Coles, drained) = 7 g protein, 95 kcal, $0.36
Costs are the portion's share of the pack price, not what you'd pay at the checkout (you buy whole packs). Amounts are raw or as-sold weights unless marked. General information, not a meal plan.
Questions
What's the cheapest high-protein meal combo here?
Tuna & chickpea lunch: about 32 g protein for $1.29 in ingredients, using prices from 22 October 2026.
How are the combo costs worked out?
Each portion's cost is the protein it provides divided by that product's protein per dollar, i.e. its share of the pack price. You'd still buy the whole pack, so the checkout total is higher.
