Introduction

Building muscle on a vegetarian diet doesn’t have to mean spending a fortune on supplements or exotic foods. The truth is, some of the most powerful muscle-building foods are not only vegetarian but also incredibly affordable and easy to find in USA grocery stores.

Whether you’re a gym beginner or a seasoned lifter, protein is key for muscle repair, recovery, and growth. The challenge for many vegetarians is hitting daily protein targets without overspending. Luckily, by choosing smart, budget-friendly foods, you can get the protein your body needs — and still keep your wallet happy.

In this guide, we’ll explore top cheap high-protein vegetarian foods (with egg as an optional addition), explain their benefits, and show how you can incorporate them into delicious meals. Below each food, you’ll find space reserved for images to make your blog visually engaging.

 

 

1. Lentils

Protein per cup (cooked): ~18g
Average cost: $1.50–$2 per pound

Lentils are a vegetarian muscle-building staple. Packed with plant protein, fiber, iron, and magnesium, they’re a nutritional powerhouse that’s easy on the budget.

Benefits for muscle gain:

High protein density per serving

Excellent source of iron for better oxygen delivery to muscles

Keeps you fuller for longer, reducing unnecessary snacking

How to use:

Lentil soups and stews

Lentil curry with brown rice

Cold lentil salad with chopped vegetables and olive oil

 

 

2. Chickpeas (Garbanzo Beans)

Protein per cup (cooked): ~15g
Average cost: $1–$1.20 per can or $1.50 per pound dry

Chickpeas are an affordable and versatile vegetarian protein source. They also provide fiber, vitamins, and minerals to aid overall health.

Benefits for muscle gain:

Balanced amino acid profile for muscle repair

Supports steady energy release during workouts

Long shelf life for budget-friendly bulk buying

How to use:

Roast for a crunchy snack

Mash into hummus

Add to salads, soups, or curries

 

 

3. Black Beans

Protein per cup (cooked): ~15g
Average cost: $1.50–$2 per pound dry or $1 per can

Black beans are a wallet-friendly source of protein and antioxidants. Pairing them with rice creates a complete protein meal for muscle building.

Benefits for muscle gain:

Excellent source of iron and magnesium for recovery

High fiber keeps you full longer

Great for meal prepping in bulk

How to use:

Black bean burritos

Spicy black bean chili

Black bean and corn salad

 

 

4. Greek Yogurt (Unsweetened, Low-Fat)

Protein per cup: ~20g
Average cost: $4–$5 for 32oz tub

Greek yogurt is a high-protein dairy option rich in calcium and probiotics. It’s excellent for post-workout recovery and gut health.

Benefits for muscle gain:

Fast-digesting protein

High in casein for overnight recovery

Works well in both sweet and savory dishes

How to use:

Add to smoothies

Top with fruits and nuts

Use as a base for sauces and dips

 

 

5. Cottage Cheese (Low-Fat)

Protein per cup: ~25g
Average cost: $3–$4 for 16oz tub

Cottage cheese provides slow-digesting casein protein, perfect for nighttime muscle repair.

Benefits for muscle gain:

Long-lasting protein release

High calcium content for bone strength

Great snack or recipe addition

How to use:

Mix with pineapple or berries

Spread on whole grain toast

Add to omelets or pasta

 

 

6. Eggs

Protein per large egg: ~6g
Average cost: ~$3 per dozen

Eggs are one of the most bioavailable protein sources, making them a top choice for vegetarians who consume them.

Benefits for muscle gain:

Complete amino acid profile

Rich in vitamin B12 for energy metabolism

Affordable and quick to prepare

How to use:

Boiled as a snack

Scrambled with spinach

In an omelet with vegetables

 

 

7. Quinoa

Protein per cup (cooked): ~8g
Average cost: $3–$4 per pound

Quinoa is a gluten-free grain and a complete protein source — ideal for vegetarian athletes.

Benefits for muscle gain:

Complete protein for muscle repair

Contains magnesium for muscle function

Versatile in both sweet and savory dishes

How to use:

Quinoa salad with beans

Quinoa stir-fry

Breakfast quinoa with nuts and berries

 

 

8. Peanut Butter (Natural)

Protein per 2 tbsp: ~8g
Average cost: $2–$3 per jar

Peanut butter is high in protein and healthy fats — perfect for boosting calories when bulking.

Benefits for muscle gain:

Calorie-dense for weight gain

Affordable and long-lasting

Easy to add to snacks and meals

How to use:

On whole grain bread

In protein smoothies

Over oatmeal or fruit

 

 

9. Tofu

Protein per cup: ~20g
Average cost: $2–$3 per block

Tofu is a soy-based complete protein with a mild flavor that absorbs seasonings easily.

Benefits for muscle gain:

Complete amino acid profile

Affordable plant protein

Works in countless recipes

How to use:

Stir-fry with vegetables

Grilled with seasoning

Added to soups and curries

 

 

10. Edamame

Protein per cup: ~17g
Average cost: $2–$3 per frozen bag

Edamame is a quick, nutritious snack packed with complete protein and fiber.

Benefits for muscle gain:

Fast preparation

Rich in antioxidants

Great as a snack or salad topping

How to use:

Steam with sea salt

Mix into salads

Add to rice bowls

 

 

Budget-Friendly Tips for Maximizing Protein

Buy in bulk — Lentils, beans, and oats are much cheaper when purchased in larger quantities.

Use frozen vegetables — They’re often cheaper and just as nutritious as fresh.

Meal prep — Cooking in batches reduces waste and keeps you consistent.

Mix and match proteins — Combining different plant-based proteins ensures complete amino acid intake.

Look for store brands — Often cheaper than big-name labels with the same nutrition.

 

 

FAQs

1. What is the cheapest vegetarian protein for muscle gain?
Lentils, chickpeas, black beans, and tofu are among the cheapest vegetarian protein sources in the USA, offering excellent nutrition at a low price.

2. Can I gain muscle without protein powder?
Yes. Foods like Greek yogurt, cottage cheese, beans, tofu, and quinoa can help you hit your daily protein goals without supplements.

3. How do vegetarians get 100g of protein a day on a budget?
Combine Greek yogurt (20g), lentils (18g), tofu (20g), peanut butter (8g), and cottage cheese (25g) throughout the day for an affordable, protein-rich diet.

4. Is tofu or tempeh better for muscle gain?
Both are great, but tofu is usually cheaper and more widely available in the USA, making it a budget-friendly choice.

5. What’s the best high-protein snack for vegetarians?
Roasted chickpeas, edamame, peanut butter on whole grain bread, and Greek yogurt with fruit are all excellent, affordable snacks.