High-Protein, Budget-Friendly Foods to Stock When You’re Feeding Hungry Teens (and Their Friends)

If you’ve got a house full of teenagers (and their ever-hungry entourage), you already know what it’s like to blink and find the fridge empty. At our place, it’s a daily occurrence. Between our three growing kids, a steady stream of friends coming through the door, and our oldest, Tyson, who’s on a mission to pack on muscle and spends more time at the gym than at home, our food budget has ballooned over the years—and shows no signs of shrinking.

With the grocery bill climbing faster than Tyson’s deadlift max, we’ve learned how to stretch every dollar while still stocking up on high-protein, energy-packed options that can fuel growth spurts, gym gains, and late-night hangouts. Here’s a rundown of our go-to budget-friendly, protein-packed staples and a few tips to keep your kitchen ready for whatever (and whoever) the day brings.

Top Budget-Friendly, High-Protein Foods for Hungry Households

1. Eggs

Still one of the cheapest sources of high-quality protein. Boil a dozen at a time for easy grab-and-go snacks, or whip up breakfast-for-dinner nights to feed the crew without breaking the bank. Our kids love egg sandwiches, hard boiled eggs, devilled eggs, and omelettes so having options packed with protein is always a great idea. Here are some of our favourite egg recipes. 

• Protein per egg: 6g
• Budget tip: Buy in bulk from warehouse stores or local farms.

2. Canned Tuna, Salmon, or Chicken

Shelf-stable, versatile, and perfect for quick meals. Tyson loves tuna salad wraps post-workout, and we’ve even thrown together easy casseroles when time is tight. As a quick and easy snack for the whole crew tuna with some mayo and seasonings scooped up with crackers is a great way to pack in the calories. 

• Protein per 3 oz can: 20-22g
• Budget tip: Watch for sales and stock up—these last forever.

3. Greek Yogurt (Plain, Bulk Size)

Loaded with protein and way cheaper when bought in large tubs. Add some honey, fruit, or granola and it doubles as breakfast or a high-protein dessert. We also love to add it to our smoothies for some extra nutrition. 

• Protein per cup: 15-20g
• Budget tip: Avoid the single-serve packs—they cost more and vanish faster.

4. Dry Beans and Lentils

These take a bit of prep, but they’re dirt cheap and super filling. We add lentils to soups, tacos, and even pasta sauces to bulk up meals without anyone noticing. Canned beans are a great option as well if you don’t have prep time for dried versions. 

• Protein per 1/2 cup (cooked): 7-9g
• Budget tip: Cook big batches and freeze portions.

5. Peanut Butter & Other Nut Butters

A teenage favorite. Peanut butter on toast, in smoothies, or just by the spoonful is a go-to for everyone, Tyson included. Our youngest loves peanut butter and jam sandwiches, and dipping cookies or apple 

• Protein per 2 tbsp: 8g
• Budget tip: Store brands usually offer the same quality at half the price.

6. Oats + Protein Add-Ins

Not high in protein on their own, but oats make an awesome base. We stir in powdered peanut butter, chia seeds, or protein powder for filling breakfasts or snacks. It hasn’t been easy convincing my kids to eat oats and I think it’s a texture thing, I try to add them to cookies and other baked goods for added filler.

• Protein per 1/2 cup oats (dry): 5g
• Budget tip: Buy giant bags. Seriously—giant.

7. Cottage Cheese

Not always a fan favorite, but Tyson swears by it for late-night snacking. Add fruit, hot sauce, or everything bagel seasoning to keep it interesting. We love adding sliced cotton candy grapes or watermelon for a sweet and salty treat that is a bit different at first but once you start trying it as a regular snack it gets very addictive.

• Protein per 1/2 cup: 13-15g
• Budget tip: Opt for full-fat versions—they’re usually cheaper per gram of protein. Cottage cheese has really jumped up in price lately so check for clearance items, expiry dates aren’t anything to be afraid of.

8. Ground Turkey or Chicken

Often cheaper than beef and just as easy to season. We cook it up in bulk and use it for tacos, pasta, burritos, or even breakfast scrambles. We found this super cheap ground turkey bulk package from superstore that is perfect for Tyson to use for all his random meals in between meals. 

• Protein per 4 oz: 22g
• Budget tip: Check freezer sections for sales and stock up.

9. Frozen Edamame

A hit even with the younger kids. These little pods are easy to microwave and sprinkle with sea salt—plus, they’re fun to eat. These little buggers are great for little ones who eat when they are bored because the chore of popping the beans out of the shell is very time consuming. 

• Protein per 1 cup (shelled): 17g
• Budget tip: Buy unshelled in big freezer bags for max value.

10. Protein Powder

A must-have when you’ve got a gym rat in the house. Tyson uses it in smoothies, overnight oats, and homemade energy balls. We have tried so many different ones and are always looking for new flavours and brands to try. We add protein powder to so many things it is a staple in our house. We got the opportunity to review Naked Mass Protein Powder and it was delicious! 

• Protein per scoop: 20-25g
• Budget tip: Look for large tubs on sale or consider a subscription discount from trusted brands.

Tips to Stretch That Food Budget Further

• Cook in Batches: Chili, soups, burrito fillings, and pasta bakes are your best friends. Make double, freeze half.
• DIY Snack Prep: Skip expensive protein bars. We make homemade versions with oats, nut butter, protein powder, and chocolate chips. Cheap, customizable, and teenager-approved.
• Go Big on Carbs: High-protein carbs like quinoa, whole grain pastas, and brown rice help fill bellies and balance meals.
• Shop Warehouse Clubs or Co-Ops: For bulk proteins, pantry staples, and even frozen fruit and veggies. You’ll burn through bulk way faster than you think.
• Let the Teens Help: Tyson’s gotten into meal prep to keep his macros on track—if they want the gains, let them help with the game plan. I make him casseroles every week to pack in his lunch for school and actually love using FreshPrep prepared meals for him.
• Hunting is one of our hobbies and we are lucky enough to get lots of lean meats like grouse and deer to make some great protein rich meals. I love using our grouse to make Butter Grouse every year!

Final Thoughts

Feeding a teen army (and a budding bodybuilder like Tyson) can feel like running a 24-hour diner, but with some smart shopping and protein-forward planning, you can keep your kitchen stocked and your budget (mostly) in check. And hey, the chaos of a busy, snack-raiding house full of teens? That’s just proof you’ve created a space where they want to be. Last week we had 6 boys down in the basement hanging out with Tyson so it can be costly. 

Got a hungry crew too? What are your go-to budget meals or high-protein hacks? I’m always looking for new ways to keep these bottomless pits satisfied without emptying the fridge by Tuesday.