The useful question is not which food has the most protein. It is how your usual meals add up against a suitable daily target. A bowl of dal, a spoon of peanut butter and a scoop of whey are different serving sizes, with different costs and nutrition. Compare realistic portions rather than advertising claims.
Start with a normal day's food
Record breakfast, lunch, dinner and snacks, including quantities. Add protein using product labels or the food guide's per-serving estimates. If the total is below your saved target, identify the meal with the biggest gap. Avoid assuming a vague bowl or scoop always has the same weight.
Make one affordable addition
Depending on your diet, try more pulses, a measured soya serving, eggs, milk or curd, or a suitable portion of meat or fish. Spread protein foods across meals rather than forcing an oversized dinner. Pulses also bring carbohydrate and fibre; nuts bring substantial fat. None of that makes them bad, but those nutrients still count.
Use actual prices for a fair comparison
Calculate pack price divided by servings, then compare protein supplied per serving. For dry foods, use dry nutrition and dry weights consistently; cooked weight includes water. FitGeek's cost-per-protein guides are estimates, so replace the price with your shop's price before deciding what is cheapest.
Treat powder as optional
A supplement can be convenient if food alone is difficult, but it should not displace varied meals or essential groceries. If you choose one, check the label, allergens and credible quality testing rather than influencer claims. Protein requirements vary with training and health; kidney disease or other relevant conditions call for professional advice rather than increasing intake yourself.