Guides
Four complete playbooks. Pick the job you care about, then use the linked articles for the next step.
The fiber and protein playbooks keep landing on the same July 2026 grocery math: 53 foods ranked by fiber per dollar and the cheapest protein per gram ranking of the 49-food protein table. Where one bag has to win both, the lead is split peas at 144.9 combined grams. If you want to cite or reuse the rows, start at the fiber CSV, the protein CSV, or the Hugging Face mirror.
The animal ranking leads with drumsticks at 50.3g per dollar. A 30-gram fiber day runs $0.62 vs $14.42.
Breakfast staples add protein and fiber: flour 173.8g Combined vs oats 82.4g. The eggs ranking is protein per dollar only: flour 96.0g vs eggs 34.4g.
Grocery nutrition generally comes from USDA FoodData Central; restaurant comparisons use chain-published nutrition, and three published datasets carry the same recorded TVP product-label value. USDA publishes no textured vegetable protein record, so that row cites the manufacturer's own label and is labelled as such. DIAAS inputs cite row-level literature or the FAO 2013 report. See how we check the math.
Budget Fiber pillar
How to Eat More Fiber on a Budget
Close the fiber gap with dry goods, freezer produce, and real price math.
The short $1 cut is what one dollar of fiber buys .
Read the full guideBudget Protein pillar
High Protein on a Budget
Beans, eggs, and drumsticks first. Protein per dollar with USDA numbers.
Read the full guideRelated articles
- Cheapest Complete Protein: Lentils & Flour 86.8g per Dollar
- Cheapest Dairy Protein: Milk 28.5g vs Yogurt 27.5g per $
- Cheapest Meat Protein: Drumsticks 50.3g vs Breast 24.6g
- Drumsticks vs Breast: 50.3g vs 24.6g Protein per Dollar
- Eggs vs Greek Yogurt: 34.4g vs 27.5g Protein per Dollar
- Lentils vs Chicken Breast: 77.7g vs 24.6g Protein per Dollar
- No-Cook Protein per $: PB 50.7g vs Peanuts 39.8g
- Protein per $: Whole Wheat Flour 96.0g vs Lentils 77.7g
- Shelf-Stable Protein per $: Flour 96.0g vs Lentils 77.7g
- Tofu vs Chicken: 13.6g vs 24.6g Protein per Dollar
Weekly Budget Shopping pillar
Eat Healthy on a Budget: Complete Playbook
Build a cart that feeds well without premium prices. Systems, not willpower.
Read the full guideRelated articles
- Canned vs Dry Beans Cost: 77.7g vs 22g Protein per Dollar
- Cheapest Plant Protein: Lentils 77.7g vs Split Peas 73.9g
- Fiber for $1: Whole Wheat Flour 77.8g vs Split Peas 71.0g
- Frozen vs Fresh Vegetables: 17.6g vs 6.1g Fiber per Dollar
- Ground Beef vs Beans: 11.3g vs 57.6g Protein per Dollar
- High-Fiber Snacks per $: Popcorn 51.3g vs Carrots 16.1g
- Peanut Butter vs Almonds: 50.7g vs 14.8g Protein per Dollar
- Popcorn vs Almonds: 51.3g vs 8.8g Fiber per Dollar
- Produce Fiber per $: Frozen Peas 17.6g vs Carrots 16.1g
- Protein for $1: Flour 96.0g vs Lentils 77.7g
- USDA Thrifty Plan: Family of 4 ≈ $235/week
- Whole Wheat Flour vs Quinoa: 77.8g vs 10.6g Fiber per Dollar
Meal Prep & Food Storage pillar
Meal Prep for Beginners: The Complete System
Two bases, two proteins, and two sauces. Build a week of meals without eating the same sad container five times.
Read the full guidePrefer to start with your own numbers? Open the free grocery calculators.