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Updated 6 May 2026

Cheapest protein when meat prices spike

Meat prices are at 10-year highs. Cost-per-gram of beef, chicken, eggs, lentils, tinned fish, and nuts compared. Find the cheapest protein Australia offers right now.

Protein Cost Comparison: May 2026

Here's what a kilogram of protein costs in Australia right now, based on May 2026 pricing:

Protein Source	Cost per Item/Unit	Protein per Item/Unit	Cost per 30g Protein	Annual Cost (30g/day)
Eggs (cage-free)	$0.30 each	6g	$1.50	$548
Canned lentils	$1.20 per tin	8g	$4.50	$1,643
Dried lentils	$2/kg	240g per kg	$2.50	$913
Canned chickpeas	$1.20 per tin	12g	$3.00	$1,095
Canned tuna	$2 per tin	26g	$2.31	$843
Chicken thighs	$10/kg	150g per kg	$2.00	$730
Chicken breast	$12/kg	210g per kg	$1.71	$625
Pork mince	$14/kg	160g per kg	$2.63	$960
Beef mince	$18/kg	200g per kg	$2.70	$986

The clear winners: eggs ($548/year) and chicken breast ($625/year). Canned tuna ($843/year) is cheaper than most meats. Lentils are plant-based and require cooking, but dried lentils ($913/year) beat most meat options.

The most expensive option in May 2026 is beef mince at $986 annually for 30g of protein per day. Switching from beef to eggs saves $438 per year. For a family of four, that's $1,752 in annual savings.

Practical Protein Swaps

Swap beef mince for chicken thighs. Chicken thighs have identical texture and richness to beef when slow-cooked. Cost per 30g protein: $2.00 versus $2.70 for beef. A year of dinners: $730 versus $986. Annual saving: $256 for one person.

Swap beef steak for canned lentil soups. A can of lentil soup costs $1.50-2 and provides 8-12g of protein plus fibre. You save preparation time and cost. Two cans per week ($3.00) deliver more nutrition than a beef steak ($8-12).

Swap chicken breast for eggs plus grain. Two eggs (12g protein, $0.60) plus a slice of wholegrain toast (3g protein) beats a chicken breast sandwich ($4-5) on cost and often on taste. Add vegetables for volume and you're spending $1.20 for a meal that cost $5-6 with chicken.

Swap daily beef burgers for tinned tuna tacos. A tin of tuna (26g protein, $1.50-2) in a taco shell (0.50) with lettuce and tomato costs $3-4 total. A beef burger patty plus bun costs $6-8. Same protein, half the price.

Building Plant-Based Meals on a Budget

You don't need to be vegetarian to save on protein. One or two plant-based meals per week cuts annual costs significantly.

Lentil bolognese: 1kg dried lentils ($2), tinned tomato ($1), onion, garlic ($0.50), herbs ($0.50). Serves 8. Cost per serving: $0.50. Beef bolognese: 500g mince ($9), same sauce. Cost per serving: $1.65. Annual savings if made fortnightly: $120.

Chickpea curry: 3 tins chickpeas ($3.60), 1 tin coconut milk ($1.50), spices ($1), onion/garlic ($0.50). Serves 6. Cost per serving: $1.10. Chicken curry with same ingredients: $4.50/serving. Annual savings if made fortnightly: $180.

Bean chilli: 3 tins beans ($3.60), tinned tomato ($1), spices and onion ($1.50). Serves 6. Cost per serving: $1.20. Beef chilli equivalent: $3.50/serving. Annual savings if made fortnightly: $180.

Shelf-Stable Proteins for Emergencies

When fresh meat spikes in price or supply becomes uncertain, shelf-stable proteins keep meals stable:

• Canned tuna (26g protein, $2): Salads, pasta, sandwiches, rice bowls.
• Canned salmon (25g protein, $3): Slightly more expensive but richer flavour.
• Canned beans (8-12g protein per tin, $1.20): Soups, stews, salads, rice and beans.
• Canned lentils (8g protein per tin, $1.20): Quick soups and salads.
• Dried lentils (240g protein per kg, $2): Bulk purchases, long shelf life.
• Peanut butter (8g protein per 2 tbsp, $4/jar): Breakfasts, snacks, satay sauces.

A pantry with 10 tins of mixed beans/lentils/fish ($15-20) feeds a family of four through two weeks of meat price spikes without compromising nutrition.

Real-World Budget Impact

A family of four eating meat at every meal currently spends roughly $400/month on protein (beef, chicken, pork). Shifting to: 2 meat meals per week + 2 chicken meals + 2 lentil/bean meals + 1 egg meal saves $80-120/month or $960-1,440/year.

You don't feel the loss. Meals are varied, nutrition is equivalent or better, and your grocery bill shrinks by 20%.