The Cheapest Ways to Hit Your Protein Target in NZ Right Now

Angela Evans
13 minutes ago
3 min read

High-protein eating doesn’t have to blow the grocery budget.

If you’ve been trying to increase your protein but are struggling with the increased cost in food, I can relate. Food prices are still high, and many women I work with tell me the same thing: “I want to eat better… but I also need to keep the food bill under control.”

The good news is that you can hit your protein targets without powders, bars, or expensive cuts of meat. Some of the most budget-friendly foods in NZ are actually packed full of protein, you just need to know which ones to put in your trolley.

Here are the cheapest, easiest protein options you can rely on right now.

1. Eggs

Still one of the most affordable proteins in the supermarket.

2 eggs = ~13g protein
Cheap, filling, versatile
Great for breakfast, lunch, or quick dinners

Try: omelettes, boiled eggs, scrambled eggs on toast, frittatas, egg wraps.

2. Frozen Chicken

A lot cheaper than fresh, and just as nutritious.

Frozen boneless chicken thigh or breast is usually far more cost-effective
Cooks well in the air fryer, oven, or slow cooker
Freeze in small portions for easy meals

Tip: marinate after thawing, flavours stick better.

3. Tinned Tuna or Salmon

Still one of the best-value proteins in NZ.

1 tin tuna = 25–30g protein
Perfect for lunches when you’re busy
Great in salads, wraps, rice bowls or mixed with Greek yoghurt for a “lighter” mayo

If you’re tired of tuna: try smoked chicken, edamame beans, or cottage cheese as alternatives.

4. Cottage Cheese & Greek Yoghurt

Often cheaper per gram of protein than meat.

Cottage cheese: ~16g protein per ½ cup
Greek yoghurt: ~15g per cup
Great for breakfast, snacks, or a quick lunch with fruit, veg, or crackers

Tip: I mix 1/2 cup cottage cheese with two eggs and scramble for a high protein lunch option.

5. Tofu & Tempeh

A budget superstar, especially for midweek lunch or dinner.

Firm tofu: ~14g protein per 150g
Often under $5
Cooks beautifully when air-fried, baked, or thrown into stir fries

Even if you’re not vegetarian, it can work well as a yummy lunch or light dinner.

6. Mince (Beef or chicken)

Mince stretches far and is great for families and batch cooking.

More affordable than steak or chicken breast
Easy to bulk out with grated veg, lentils, black beans etc
Perfect for chilli, nachos, burgers, meatballs and pasta sauces

Tip: mix half mince, half red lentils for extra fibre and cheaper meals.

7. Edamame Beans

Found in the frozen section.

17g protein per cup
Under $5 per bag
Add to salads, stir fries, bowls, or enjoy as a snack with salt

A great option if you’re looking at extra ways to add protein to a meal.

8. Legumes: Lentils, Chickpeas & Beans

While not as high in protein as meat and more of a carb, they’re incredibly budget-friendly.

Add them to soups, curries, mince dishes, salads
Great fibre boost
Keeps meals filling without relying on large servings of meat

9. Frozen Prawns

Surprisingly affordable when on special.

High protein, low fat
Cooks in minutes
Perfect for quick stir fries, rice bowls or to add to a salad.

Keep a bag in the freezer for fast dinners.

10. Whole Chicken (and Roast Once, Eat Twice)

A whole chicken is usually much cheaper than buying portions.

Roast once → leftovers for lunch the next day
Use the bones to make a simple broth or stock
Great for soups, salads, wraps and rice bowls

Stretch one chicken over multiple meals.

There are more budget friendly ways to hit your protein target. With a few smart swaps and some freezer staples, you can eat well, feel energised, and stay on track, all while keeping the weekly shop manageable.

If you want help working out your own protein target or you’re trying to tidy up your nutrition, I support women 1:1 with simple, realistic strategies that fit into a busy life. Contact me for more info.