One of the biggest myths in sports nutrition is that a high-protein diet must be expensive. When we switch to a plant-based diet, this myth is often reinforced by "premium" products displayed at the front of the shelves.
The truth is that the most cost-effective protein – the one that gives you the highest amount of grams of protein per shekel – is usually found in the back aisles of the supermarket. We've gathered the 20 winning sources for you, including those that save the day when you don't have time to cook.
"Best Value": Most Protein for the Minimum Price
This category is the core of every smart athletic kitchen. Dry products last a long time and provide a phenomenal protein concentration.
- Dry Soy Chunks/Flakes (58g protein per 100g): The undisputed champion. When calculating price per gram of protein, this is the cheapest product in Israel. Perfect for Bolognese, patties, and fillings.
- Yuba (41g protein per 100g): Dried soy skin that comes in the form of wings or sticks. Huge protein concentration and a meaty texture perfect for stir-fries.
- Nutritional Yeast (50g protein per 100g): Not just a Parmesan-flavored seasoning, but a protein and B-vitamin bomb. One tablespoon over pasta easily adds a few more grams.
- Red Lentil Flour (24g protein per 100g): An excellent substitute for regular flour in quiches or savory pancakes.
- Pea Flour (22g protein per 100g): Rich in fiber and protein, an excellent base for vegan omelets.
From the Fridge and Freezer: Quick Solutions for Daily Life
When you need a meal in 5 minutes, these are the products you want to have at home:
- Tofu (Basic): The king of the kitchen. About 15-17g protein per 100g in the firm version. Cheap, versatile, and absorbs flavors.
- Tempeh (19g protein per 100g): A fermented complete protein. Great for the digestive system and highly bioavailable.
- Plant-Based / Grilled "Chicken" Breast (14-21g protein per 100g): Products like those from "Tivall" or "Sensational" are an ideal solution for busy days. Excellent calorie-to-protein ratio.
- Edamame (11g protein per 100g): The ultimate snack in front of the TV. Both protein and fiber to keep you full.
- Silken Tofu (6g protein per 100g): Despite the relatively low protein concentration, it is very low in calories and serves as a perfect base for shakes or creamy sauces.
Legumes and Grains: The Carbs That Add Protein
Don't treat them as just a side dish – they are an integral part of your daily protein quota.
- Lupini Beans (13g protein per 100g): A legume rich in protein and relatively low in carbohydrates compared to its peers.
- Black/Green Lentils: An excellent base for satisfying salads.
- Cooked/Canned Chickpeas: Available, cheap, and fits into any stew.
- White/Kidney Beans: An excellent source of protein and iron.
- Chunk Food (22g protein per 100g): An impressive Israeli development offering a short and clean ingredient list with plenty of protein and iron.
- Oats: About 13g protein per 100g. A breakfast base that keeps you full.
- Pumpkin Seeds: A small handful in a salad adds a significant amount of protein and quality fat.
- Quinoa: A complete protein that cooks quickly.
- Natural Peanut Butter: A good solution for added calories and protein (in moderation).
- Spelt / Whole Wheat Pasta: A simple upgrade from white pasta that adds more protein to every serving.
Pro Tip: Read the Labels
The numbers mentioned here are averages. It's always worth glancing at the nutritional values table on the back of the package. Sometimes a one-shekel difference in price can hide a 5g protein difference per serving – and that's what makes the difference in the long run.
Want the List Ready to Print and Hang on the Fridge?
We've prepared a clean, printable version of the list for you — to download, print, and hang on the fridge so you don't forget any product on your next shopping trip. Leave your email and we'll send the file straight to your inbox. Go to the free download »
Want to know exactly how to integrate all of these into your menu? Use our protein calculator to build yourself the perfect day, or return to the Complete Guide to Daily Protein Intake.
