Meal prep for muscle on $50 a week
How much protein you need to build muscle, a sample week of batch-cooked meals costed from today's prices, and the cheapest complete-protein foods for meal prep.
30 products · prices last checked 22 October 2026Built by an Accredited Practising Dietitian How it works
- Batch-cook mince, legume and tuna dishes: they're the cheapest protein per serve.
- Long-life items (tins, dry lentils, UHT milk) cut waste between shops.
- Freeze portions of chilli and bolognese for the second half of the week.
How much protein to build muscle
The International Society of Sports Nutrition recommends 1.4–2.0 g of protein per kg of body weight a day for people who exercise. A large meta-analysis found extra protein stops adding muscle at around 1.6 g/kg a day for most people (Morton et al. 2018).
Spread it out
The ISSN suggests about 20–40 g of protein per meal, every 3–4 hours. Cooking two or three big batches a week makes that cheap and easy.
Training matters more than extra protein
Protein supports muscle gain from resistance training; it doesn't build muscle on its own. Enough total food matters too.
Sample week: 99 g protein a day for $44.50
| Slot | Recipe | Protein a serve | Cost a serve | Week |
|---|---|---|---|---|
| Breakfast ×7 | Protein overnight oats | 16 g | $1.06 | $7.43 |
| Lunch ×4 | Lean beef & kidney bean chilli | 32 g | $2.71 | $10.85 |
| Lunch ×3 | Tuna, bean & lemon salad | 43 g | $2.04 | $6.12 |
| Dinner ×4 | Chicken (or turkey) & lentil bolognese | 27 g | $1.98 | $7.91 |
| Dinner ×3 | Tuna & cheese pasta bake | 31 g | $1.43 | $4.29 |
| Snack ×7 | Boiled eggs & cheese snack box | 17 g | $1.13 | $7.90 |
| Protein ingredients for the week | $44.50 | |||
Protein ingredients only, mixing stores for the cheapest products we track (prices checked 22 October 2026). Rice, pasta, wraps, vegetables, oats, sauces and spices are extra: budget roughly the rest of your $50 for them. Want your own numbers? Open the planner at 150 g a day and $50 →
How much protein do you need?
Enter your weight for a general daily range.
General ranges from the NHMRC Nutrient Reference Values and published position statements (see sources). Not individual advice.
The list
$2.59
$0.65 per serve · 17 g protein$1.17 for 30 g protein25.7 g protein per $1$0.58 per 100 g · 15 g protein
25.7 g protein per $1$0.65 per serve · 25.7 g protein per $1$0.65 per serve117 kcal per 100 g
$3.10
$0.62 per serve · 15 g protein$1.23 for 30 g protein24.4 g protein per $1$0.62 per 100 g · 15 g protein
24.4 g protein per $1$0.62 per serve · 24.4 g protein per $1$0.62 per serve140 kcal per 100 g
$2.80
$0.93 per serve · 22 g protein$1.26 for 30 g protein23.8 g protein per $1$0.62 per 100 g · 15 g protein
23.8 g protein per $1$0.93 per serve · 23.8 g protein per $1$0.93 per serve129 kcal per 100 g
Portview Tuna Chunks in Springwater 425g
ALDI · 425g
30 g protein = $1.38 · about 120 g of product · 131 kcal
$3.29
$1.10 per serve · 24 g protein$1.38 for 30 g protein21.7 g protein per $1$1.15 per 100 g · 25 g protein
21.7 g protein per $1$1.10 per serve · 21.7 g protein per $1$1.10 per serve109 kcal per 100 g
Devondale Instant Skim Milk Powder Powder UHT 1kg
Woolworths · 1kg
30 g protein = $1.40 · about 83 g of product · 288 kcal
$17.00
$1.70 per 100 g · 36 g protein$1.40 for 30 g protein21.4 g protein per $1$1.70 per 100 g · 36 g protein
21.4 g protein per $1$1.70 per 100 g · 21.4 g protein per $1$1.70 per 100 g348 kcal per 100 g
$3.40
$0.42 per serve · 8.8 g protein$1.46 for 30 g protein20.6 g protein per $1$0.17 per 100 mL · 3.5 g protein
20.6 g protein per $1$0.42 per serve · 20.6 g protein per $1$0.42 per serve34 kcal per 100 mL
$1.75
$0.44 per serve · 9.0 g protein$1.46 for 30 g protein20.6 g protein per $1$0.17 per 100 mL · 3.6 g protein
20.6 g protein per $1$0.44 per serve · 20.6 g protein per $1$0.44 per serve36 kcal per 100 mL
Deep Cove Mackerel Can In Natural Oil 425g
Woolworths · 425g
30 g protein = $1.61 · about 142 g of product · 154 kcal
$2.90
$0.97 per serve · 18 g protein$1.61 for 30 g protein18.6 g protein per $1$1.14 per 100 g · 21 g protein
18.6 g protein per $1$0.97 per serve · 18.6 g protein per $1$0.97 per serve109 kcal per 100 g
Woolworths Tuna Chunks In Springwater 425g
Woolworths · 425g
30 g protein = $1.64 · about 105 g of product · 127 kcal
$4.60
$1.15 per serve · 21 g protein$1.64 for 30 g protein18.3 g protein per $1$1.55 per 100 g · 28 g protein
18.3 g protein per $1$1.15 per serve · 18.3 g protein per $1$1.15 per serve121 kcal per 100 g
Coles Nature's Kitchen Firm Tofu
Coles · 300g
30 g protein = $1.65 · about 199 g of product · 278 kcal
$2.50
$0.83 per serve · 15 g protein$1.65 for 30 g protein18.2 g protein per $1$0.83 per 100 g · 15 g protein
18.2 g protein per $1$0.83 per serve · 18.2 g protein per $1$0.83 per serve140 kcal per 100 g
Portview Tuna Chunks in Springwater 95g
ALDI · 95g
30 g protein = $1.66 · about 117 g of product · 129 kcal
$0.99
$0.99 per serve · 18 g protein$1.66 for 30 g protein18.1 g protein per $1$1.41 per 100 g · 26 g protein
18.1 g protein per $1$0.99 per serve · 18.1 g protein per $1$0.99 per serve110 kcal per 100 g
Ocean Rise Yellowfin Tuna in Springwater 425g
ALDI · 425g
30 g protein = $1.68 · about 112 g of product · 131 kcal
$4.49
$1.50 per serve · 27 g protein$1.68 for 30 g protein17.8 g protein per $1$1.50 per 100 g · 27 g protein
17.8 g protein per $1$1.50 per serve · 17.8 g protein per $1$1.50 per serve117 kcal per 100 g
$3.30
$0.82 per serve · 14 g protein$1.72 for 30 g protein17.5 g protein per $1$1.18 per 100 g · 21 g protein
17.5 g protein per $1$0.82 per serve · 17.5 g protein per $1$0.82 per serve90 kcal per 100 g
John West Chunk Style Tuna in Springwater
Coles · 425g
30 g protein = $1.73 · about 117 g of product · 132 kcal
$6.30
$1.02 per serve · 18 g protein$1.73 for 30 g protein17.3 g protein per $1$1.48 per 100 g · 26 g protein
17.3 g protein per $1$1.02 per serve · 17.3 g protein per $1$1.02 per serve113 kcal per 100 g
Woolworths Tuna Chunks In Springwater 185g
Woolworths · 185g
30 g protein = $1.78 · about 105 g of product · 127 kcal
$2.20
$1.10 per serve · 18 g protein$1.78 for 30 g protein16.8 g protein per $1$1.69 per 100 g · 28 g protein
16.8 g protein per $1$1.10 per serve · 16.8 g protein per $1$1.10 per serve121 kcal per 100 g
Dairyworks Protein Cheese Slices 400g
Woolworths · 400g
30 g protein = $1.81 · about 90 g of product · 239 kcal
$8.00
$0.64 per serve · 11 g protein$1.81 for 30 g protein16.6 g protein per $1$2.00 per 100 g · 33 g protein
16.6 g protein per $1$0.64 per serve · 16.6 g protein per $1$0.64 per serve265 kcal per 100 g
Bega Protein Tasty Cheese Block 500g
Woolworths · 500g
30 g protein = $1.84 · about 87 g of product · 241 kcal
$10.50
$0.53 per serve · 8.6 g protein$1.84 for 30 g protein16.3 g protein per $1$2.10 per 100 g · 34 g protein
16.3 g protein per $1$0.53 per serve · 16.3 g protein per $1$0.53 per serve275 kcal per 100 g
Bega Protein Tasty Cheese Grated 500g
Woolworths · 500g
30 g protein = $1.86 · about 89 g of product · 241 kcal
$10.50
$0.53 per serve · 8.4 g protein$1.86 for 30 g protein16.1 g protein per $1$2.10 per 100 g · 34 g protein
16.1 g protein per $1$0.53 per serve · 16.1 g protein per $1$0.53 per serve272 kcal per 100 g
The Complete Dairy Light High Protein Milk 1L
Woolworths · 1L
30 g protein = $1.90 · about 500 g of product · 275 kcal
$3.80
$0.95 per serve · 15 g protein$1.90 for 30 g protein15.8 g protein per $1$0.38 per 100 mL · 6.0 g protein
15.8 g protein per $1$0.95 per serve · 15.8 g protein per $1$0.95 per serve55 kcal per 100 mL
Bega Protein Tasty Cheese Slices 500g
Woolworths · 500g
30 g protein = $1.92 · about 87 g of product · 241 kcal
$11.00
$0.37 per serve · 5.8 g protein$1.92 for 30 g protein15.6 g protein per $1$2.20 per 100 g · 34 g protein
15.6 g protein per $1$0.37 per serve · 15.6 g protein per $1$0.37 per serve275 kcal per 100 g
Deep Cove Sardines In Springwater 125g
Woolworths · 125g
30 g protein = $1.97 · about 118 g of product · 149 kcal
$1.40
$1.40 per serve · 21 g protein$1.97 for 30 g protein15.2 g protein per $1$1.67 per 100 g · 25 g protein
15.2 g protein per $1$1.40 per serve · 15.2 g protein per $1$1.40 per serve126 kcal per 100 g
$6.00
$1.50 per serve · 22 g protein$2.01 for 30 g protein14.9 g protein per $1$1.20 per 100 g · 18 g protein
14.9 g protein per $1$1.50 per serve · 14.9 g protein per $1$1.50 per serve117 kcal per 100 g
Musashi 100% Whey Vanilla 2kg
Woolworths · 2kg
30 g protein = $2.05 · about 39 g of product · 155 kcal
$105.00
$1.73 per serve · 25 g protein$2.05 for 30 g protein14.6 g protein per $1$5.25 per 100 g · 77 g protein
14.6 g protein per $1$1.73 per serve · 14.6 g protein per $1$1.73 per serve397 kcal per 100 g
Musashi 100% Whey Choc Milkshake Powder 2kg
Woolworths · 2kg
30 g protein = $2.10 · about 40 g of product · 159 kcal
$105.00
$3.15 per serve · 45 g protein$2.10 for 30 g protein14.3 g protein per $1$5.25 per 100 g · 75 g protein
14.3 g protein per $1$3.15 per serve · 14.3 g protein per $1$3.15 per serve397 kcal per 100 g
Coles RSPCA Approved Chicken Mince
Coles · 500g
30 g protein = $2.13 · about 164 g of product · 192 kcal
$6.50
$1.30 per serve · 18 g protein$2.13 for 30 g protein14.1 g protein per $1$1.30 per 100 g · 18 g protein
14.1 g protein per $1$1.30 per serve · 14.1 g protein per $1$1.30 per serve117 kcal per 100 g
Coles RSPCA Chicken Extra Lean Breast Mince
Coles · 500g
30 g protein = $2.13 · about 133 g of product · 143 kcal
$8.00
$1.60 per serve · 22 g protein$2.13 for 30 g protein14.1 g protein per $1$1.60 per 100 g · 22 g protein
14.1 g protein per $1$1.60 per serve · 14.1 g protein per $1$1.60 per serve107 kcal per 100 g
$15.00
$1.88 per serve · 26 g protein$2.14 for 30 g protein14.0 g protein per $1$1.50 per 100 g · 21 g protein
14.0 g protein per $1$1.88 per serve · 14.0 g protein per $1$1.88 per serve104 kcal per 100 g
$5.05
$0.63 per serve · 8.8 g protein$2.17 for 30 g protein13.8 g protein per $1$0.25 per 100 mL · 3.5 g protein
13.8 g protein per $1$0.63 per serve · 13.8 g protein per $1$0.63 per serve34 kcal per 100 mL
Woolworths RSPCA Approved Chicken Tenderloins 640g
Woolworths · 640g 2 for $18.50
30 g protein = $2.21 · about 135 g of product · 141 kcal
$10.50
$1.64 per serve · 22 g protein$2.21 for 30 g protein13.6 g protein per $1$1.64 per 100 g · 22 g protein
13.6 g protein per $1$1.64 per serve · 13.6 g protein per $1$1.64 per serve105 kcal per 100 g
Ironbark Pork Lean Pork Mince 500g
ALDI · 500g
30 g protein = $2.21 · about 158 g of product · 267 kcal
$6.99
$1.40 per serve · 19 g protein$2.21 for 30 g protein13.6 g protein per $1$1.40 per 100 g · 19 g protein
13.6 g protein per $1$1.40 per serve · 13.6 g protein per $1$1.40 per serve169 kcal per 100 g
Questions
How much protein do I need to build muscle?
The ISSN recommends 1.4–2.0 g per kg of body weight a day for people who exercise. A meta-analysis found gains in muscle from extra protein level off at around 1.6 g/kg a day for most people (Morton et al. 2018).
How should I spread protein across the day?
The ISSN suggests about 20–40 g of protein per meal, every 3–4 hours. Meal prep makes that easier.
Can I really meal prep for muscle on $50 a week?
For the protein part, yes: the sample plan on this page costs its protein ingredients from today's prices. Rice, pasta, vegetables and other pantry items are extra.
What's the cheapest complete protein for meal prep?
Earth Grown Firm Tofu 450g (ALDI) at about $1.17 for 30 g of protein, checked 22 October 2026.
Sources
- Jäger R et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. JISSN 14:20. https://doi.org/10.1186/s12970-017-0177-8
- Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med 52:376–384. https://doi.org/10.1136/bjsports-2017-097608
