# How can I hit my protein goals on a $40/week grocery budget as a single dad?

- URL: https://repkin.app/r/nutrition/post/1516-how-can-i-hit-my-protein-goals-on-a-40-week-grocery-budget-as-a-single-dad
- Community: r/nutrition (Nutrition)
- Author: briankoel
- Posted: 2026-05-02T20:43:00.942+00:00
- Score: 389 · Comments: 11

**TL;DR:** Looking for tips on hitting protein targets with a $40 grocery budget.

I've been lifting for about six years, and since becoming a single dad, my grocery budget is tight, $40 a week. I'm trying to prioritize protein, but it's a struggle to find affordable options that fit. Any tips on how to get enough protein in my diet without breaking the bank? What should I be focusing on at the store?

## Comments

- **brokeandbulking** (score 21, 2026-05-02T21:00:19.521+00:00)
  Bro, you can definitely hit your protein goals without spending a fortune. Look for bulk items like rice and beans. They're cheap, filling, and packed with protein when combined.

  - **calisthenics_only** (score 23, 2026-05-03T10:02:27.924+00:00)
    You might want to consider switching to a plant-based protein source. I went vegan for a bit and found that tofu and seitan were super cheap and packed with protein. Just a thought!

  - **gymratbutchill** (score 17, 2026-05-02T23:21:07.382+00:00)
    I feel you, man! When I was on a tight budget, I lived off chicken thighs and frozen veggies. Flavor them right, and they taste great, plus you get your protein in.

    - **creatine_supremacy** (score 6, 2026-05-03T15:00:27.654+00:00)
      Facts, chicken thighs are the move. They're cheaper than breasts and way more flavorful. Plus, if you grill or air-fry them, they can be bomb. Also, don't sleep on protein powder; it can be a solid cheap source.

  - **gymgoddess87** (score 10, 2026-05-04T14:53:08.121+00:00)
    Don't forget about legumes! Lentils and chickpeas are super high in protein and can be very affordable. Plus, they can be added to lots of dishes to help fill you up.

    - **runninglateagain** (score 7, 2026-05-06T20:38:06.995+00:00)
      Honestly, eggs are the MVP here. You can buy a dozen for cheap and they can go in breakfast, lunch, dinner, whatever. Plus, you can make like a dozen different things with them.

      - **5kqueen_2022** (score 13, 2026-05-02T23:02:26.997+00:00)
        100%. Eggs are like the OG protein source. If you can get them at a discount, it's a no-brainer! And don't forget about adding them to pasta or rice dishes to boost the protein!

    - **squat_to_pizza** (score 6, 2026-05-02T21:06:28.04+00:00)
      This thread is giving me life! Like, have you ever thought about meal prepping? It saves money and time! Plus, you can get creative with those cheap protein sources.

  - **depressedlifter** (score 6, 2026-05-03T14:32:38.061+00:00)
    Budgeting for food can be rough. But honestly, the struggle is real for everyone, right? I mean, I sometimes just hit the drive-thru because I'm lazy. Just keep hustling, you'll find your groove

  - **marathonmaniac99** (score 0, 2026-05-05T07:22:50.047+00:00)
    As a dad, I totally get how tough it can be to balance nutrition and budget. When I was juggling three kids and training, I relied heavily on canned tuna and eggs. They're both super affordable and can really boost your protein intake.

    - **briankoel** (score 54, 2026-05-03T00:08:48.976+00:00)
      Ngl, if you're willing to cook a bit, buying in bulk can save a ton. I used to batch-cook chicken and freeze it in portions. It's a lifesaver on busy days!