The Best 10 High-Protein South African Foods for Cheap Muscle Gains

 South Africa has some of the most affordable and underrated high-protein foods - perfect for bodybuilders, students, beginner gym guys, and anyone trying to bulk on a budget.


Here are the top 10 cheap, high-protein South African foods that will help you grow without breaking the bank.

1. Eggs , The King of Cheap Protein

Eggs are one of SA’s most cost-effective muscle-building foods.

Why they’re great:

  • High-quality complete protein

  • Cheap

  • Versatile (scrambled, boiled, omelette, pancakes)

  • Rich in vitamins, minerals, and healthy fats

Protein: 6g per egg
Budget tip: Buy 30-packs from Pick n Pay or Boxer.

2. Chicken Livers , Insanely High Protein for the Price

Most bodybuilders sleep on chicken livers — big mistake.

Why they’re great:

  • Extremely cheap

  • High in protein

  • High in iron (boosts energy & performance)

  • Supports muscle recovery

Protein: 20–25g per 100g
Budget tip: One of the most affordable proteins in SA.

3. Maize Meal + Whey , Perfect Muscle-Building Combo

Maize meal on its own is low-protein, but when mixed with whey it becomes a complete powerhouse.

Why it works:

  • Slow-digesting carbs + fast-digesting protein

  • Perfect for breakfast or post-workout

  • Super filling and cheap

Budget tip: 1 scoop whey + stiff pap = easy 30–40g protein meal.

4. Pilchards , Poor Man’s High Protein & Omega-3 Goldmine

An African classic.

Why they’re great:

  • Very high protein

  • High in omega-3 (good for inflammation & recovery)

  • Dirt cheap

Protein: 20–25g per tin
Budget tip: Buy in bulk — brands like Lucky Star always go on special.

5. Amasi -- The Bodybuilder’s Secret Weapon

Amasi (fermented milk) is incredibly nutritious.

Why it’s perfect:

  • High protein

  • Contains probiotics (good gut = better gains)

  • Slow digesting (perfect before bed)

Protein: 12–16g per cup
Budget tip: Cheaper than regular yoghurt.

6. Biltong -- High Protein, Zero Prep

One of SA’s best high-protein snacks.

Why it’s great:

  • No cooking needed

  • High protein

  • Low carb

  • Perfect during work or travel

Protein: 40–50g per 100g
Budget tip: Buy from butchers, not supermarkets.

7. Beans + Samp - Best Cheap Protein Combo

This combo gives you complete amino acids when eaten together.

Why it works:

  • High in protein

  • High in carbs (great for bulking)

  • Very affordable

  • Great for lunch or dinner

Protein: 20–25g per cooked cup
Budget tip: Soak beans overnight to cut cooking time.

8. Peanut Butter - Cheap Calorie Booster for Bulking

Not the highest protein per gram, but amazing for calories.

Why it’s useful:

  • Affordable

  • Easy to add to oats, shakes, bread

  • Good fats + moderate protein

Protein: 7 - 10g per 2 tbsp
Budget tip: Buy the 1kg tub - lasts long.

9. Tinned Tuna - Low Cost, Pure Protein

Another staple.

Why it works:

  • High protein

  • Low fat

  • Easy to prep

  • Great for cutting or lean bulking

Protein: 25–30g per can
Budget tip: Store brands are the same quality but cheaper.

10. Lentils - Extremely Cheap & High Protein

One of the cheapest proteins in the country.

Why they’re great:

  • High in protein

  • High in fiber

  • Very filling

  • Perfect for meal prep

Protein: 18g per cup (cooked)

Sample Cheap Muscle Meal Ideas

Here are quick, cheap meals you can post for your readers:

Meal 1: Muscle Breakfast

  • Oats + 1 scoop whey

  • 4 eggs

  • 1 tbsp peanut butter
    Protein: 50–60g

Meal 2: Budget Bulk Bowl

  • Beans & rice

  • Pilchards mixed in
    Protein: 40g+

Meal 3: High-Protein Snack

  • 50g biltong

  • Amasi cup
    Protein: 40g+

Meal 4: High-Protein Snack

  • chicken breast

  • 4 eggs

My Final Thoughts ?

You don’t need a big budget to build a big physique.
Theres plenty of cheap protein sources that can help you grow muscle fast, recover better, and stay consistent.

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