High protein eating is becoming increasingly popular in 2026, driven by the growing use of GLP-1 medications and a cultural shift towards protein-first meals. Many people assume that high protein means expensive meats like ribeye, but there are more affordable options. Researchers have found that eating roughly 25 to 30 grams of protein per meal is essential for maintaining muscle mass, especially for those taking GLP-1 medications.

Affordable Protein Sources

Eggs and dairy products are efficient protein sources. Three eggs provide about 18 grams of protein, and adding a half cup of cottage cheese can increase this to over 30 grams. Canned fish like tuna and mackerel are also high in protein, with a 5-ounce can of tuna providing over 30 grams. Legumes like lentils and chickpeas are another affordable option, with a cup of cooked lentils containing around 18 grams of protein. Plant-based proteins like tempeh and tofu can also provide over 25 grams of protein per serving.

These foods can be easily incorporated into meals to meet the daily protein requirement. For example, a scrambled egg with a half cup of cottage cheese and a side of canned tuna can provide over 40 grams of protein. Similarly, a stir-fry with tempeh, lentils, and chickpeas can provide a balanced and protein-rich meal.

Original reporting: KTBS 3 (Shreveport) — read the source article.