Protein powder is convenient, but it is rarely the cheapest option. The FitGeek food guide shows an estimated cost for 20 g of protein from each food, so you can compare like for like. Prices vary by city and season, so treat these as rough guides.
The budget winners
Soya chunks are usually the cheapest protein you can buy. Dry chana, moong and masoor dal, and eggs come next. These should be the base of a budget high-protein diet.
The middle ground
Curd, milk and peanuts cost a little more per gram of protein but are easy to add to meals you already eat. Peanuts also bring a lot of fat, so keep portions small if you are cutting.
The premium options
Paneer, chicken, fish and whey protein cost more, but they are dense and convenient. Use them where they make life easier, not because you think you need them.
A simple daily mix
Two eggs or a bowl of soya at breakfast, dal with lunch, a glass of milk or curd in the evening and a protein portion at dinner gets most men close to their target without powder.