25 Grams of Protein for Under $1.25 a Bowl: Lentil and Turkey Soup

Sat, 24 Oct 2026 00:00:00 +0000

Lentils are the most underrated protein source in budget nutrition. One pound of dried lentils costs about $1.50, cooks in 25 minutes without soaking, and provides approximately 90 grams of protein across the entire bag. Compare that to chicken breast at $6 to $8 per pound for a similar protein yield. Lentils win on cost by a factor of four.

The downside of pure lentil meals is amino acid profile. Lentils are high in lysine but low in methionine, which means they're not a complete protein on their own. Add a small amount of ground turkey — or any meat — and you solve the problem. The combination also hits a much higher total protein per serving than lentils alone can deliver at a practical portion size.

Soup on Frugal Fitness

25 Grams of Protein for Under $1.25 a Bowl: Lentil and Turkey Soup