By SmashMeals Editorial · Published · Updated
Protein is the part of the grocery bill that hurts most in 2026. Beef prices are forecast up 8.7% for the year, and the average pound of ground beef cost $6.79 in September. The good news is that some of the best protein sources got cheaper, and a few habits stretch every dollar.
This guide is general information, not individual nutrition advice.
Where prices stand
The USDA Economic Research Service's October 23, 2026 Food Price Outlook forecasts:
| Category | 2026 forecast |
|---|---|
| All food at home | +2.3% |
| Beef and veal | +8.7% |
| Eggs | −29.3% |
| Food away from home | +3.5% |
The Bureau of Labor Statistics put the national average price of 100% ground beef at $6.792 a pound in September 2026. Economists at the University of Illinois point to a historically small cattle herd that will take years to rebuild. Read our news coverage.
The cheapest protein this year
Prices vary by store and region, so compare cost per serving at your own store. These are typical protein amounts per serving; check labels for the product you buy.
| Food | Serving | Approximate protein | 2026 price trend |
|---|---|---|---|
| Eggs | 2 large | 12 g | Down sharply |
| Chicken thighs or breast, cooked | 3 oz | 21–26 g | Roughly flat |
| Dried lentils, cooked | 1 cup | 18 g | Low and steady |
| Canned tuna | 3 oz | 20 g | Check sales |
| Plain Greek yogurt | 3/4 cup | 15–17 g | Check sales |
| Dried black beans, cooked | 1 cup | 15 g | Low and steady |
| Ground beef, cooked | 3 oz | 21–22 g | Up |
Ten ways to stretch the protein budget
- Lead with eggs this year. They are the biggest bargain of 2026.
- Buy whole chickens or bone-in thighs and cook once for several meals.
- Stretch ground beef with lentils, beans or diced mushrooms; half and half keeps flavor and cuts cost.
- Shop the freezer aisle. Frozen chicken and fish are often cheaper per pound and waste less.
- Buy dried beans and lentils. They are naturally gluten-free and cost a fraction of meat per gram of protein.
- Use the whole bird. Bones make broth; leftovers become lunches.
- Watch unit prices, not package prices.
- Plan around sales, then cook in batches.
- Waste less. Food you throw away is the most expensive food you buy.
- Price your time. A cheaper ingredient is not cheaper if it turns into takeout on Thursday night.
If you eat gluten-free
Most fresh proteins are naturally gluten-free, but marinated meats, sausages, meatballs and seasoned ground meats can contain wheat or barley. Read labels. Beans, lentils, eggs and plain meats are the safest budget staples. Our certified gluten-free labels guide explains what to check.
If you are on a GLP-1 or recovering from surgery
Smaller appetites make protein more important per bite, not less. Our GLP-1 grocery list and life after bariatric surgery guide cover protein priorities.
When buying prepared makes sense
Restaurant meals are rising faster than groceries, 3.5% versus 2.3% this year. Prepared meals from a kitchen that buys in bulk can land between the two, without the waste. SmashMeals cooks portioned, protein-forward meals in a dedicated gluten-free kitchen and posts nutrition for each one. See our high-protein meals, or order this week's meals.
Sources
Frequently asked questions
- What is the cheapest source of protein in 2026?
- Eggs are the biggest bargain, with prices forecast down 29.3% for 2026. Dried beans, lentils and chicken are also strong values.
- Why is beef so expensive in 2026?
- The U.S. cattle herd is historically small and takes years to rebuild. USDA forecasts beef and veal prices up 8.7% in 2026.
- How can I stretch ground beef?
- Mix it half and half with cooked lentils, beans or diced mushrooms in tacos, chili, sauces and casseroles.