If you are still student and just taken membership of gym, Having good source of protein is really important part.

So, you are having issue with having good source protein plus which should be under your budget.

Here we list top 7 protein rich food which can be affordable to any high school teenager.


Milk always has been good source of nutrient rich food like protein, mineral, potassium, vitamin, calcium, etc.

Some people are allergic to milk and other diary product.

If you are lactose tolerant then don’t consume milk or any dairy product. But if you still want to get benefit of milk then buy lactose free milk. Which can be over budget. But it is convenient source of protein.

You can get 132 grams of protein in 1 gallon of milk. So, if you consume 1 glass of milk which can be around 300 grams depending upon your glass size. You can get around 8 to 9 grams of protein easily.


Eggs are one of the full of nutrient rich food on the planet. Which is very cheap and affordable to anyone.

You can get good fats, minerals, vitamin from eggs and easily get 5 to 6 grams of protein from one egg.

Adding eggs in your diet can be really very helpful to increase protein intake plus and it’s also helps you to lose fat.

But before jumping into intake of 2 to 3 eggs a day. Try to avoid to many egg yolks and it is good to have 1 or max 2 whole egg and then other eggs white.

To avoid any kind of cholesterol problem in future.


Lentils are not only affordable and nutritious rich food. It also another great source of protein.

You can easily get it in your super market or in malls. 100 grams of lentils contain around 8 to 9 grams of protein.

So, if you intake 1 cup of lentils in you meal which can be around 200 grams you can easily have 17 to 18 grams of protein.


Soya is highly consumed food in indian traditional. You can get high source of protein in very low budget.

Soya contain around 36 grams of protein in 100 grams of soya. But don’t consume it only source of protein in your diet.

Some research shown highly intake of soya can caused problem in male. But again it is good source of protien.


Fish is always great source of protein, minerals, vitamin plus omega-3 which is essential nutrient for your development of brain.

Fresh tuna from market can be little expensive for your budget. So, we suggest to intake canned tuna which is again excellent source of protein.

We don’t recommending here any particular canned tuna product. But normal canned tuna which can be around 100 grams contain 100 to 120 grams of calories and 23 to 24 grams of high-quality protein.


Before talking about yogurt benefit. I want to let you know that yogurt and curd is totally different.

Many people have misconception that both are same but not. Curd is made by curdling milk with some acidic substances like lemon juice, vinegar and even curd itself. Where yogurt is created by bacterial fermentation of milk.

You can get easily 10 grams of protein in 100 grams of yogurt. But again if you allergic to any diary product then try to avoid it.

Chicken Breast

Chicken breast not only good source of protein but it is only source of protein. You get clean source of protein from chicken breast, without worrying about risk of calories.

It can be little bit over budget to you, but it is great source of protein intake. We strongly recommend to have it in your diet and give complete nutrient to your body to grow and groom.

You can easily get 27 to 28 grams of protein from 100 grams of chicken breast.