Protein

Check out other supplemental veggies and such that have protein. I like to add in things like broccoli, almonds, lentils, green peas, chia , oatmeal, and black beans because they are great sources of protein and add a variety as well. Google plant based protein and you will find great resources with lots of ideas for upping your protein count outside the obvious meat and protein powder.

My fav high protein meal, is onions and kidney beans cooked down a bit add 3-4 scrambled eggs, seasoning, cheese and BBQ sauce. I spoon that into 2 corn tortillas and go to town, sometimes with fresh avocado slices on top.

I'm not sure why you feel protein powders are so expensive. Some are, some aren't. I buy MyProtein brand on line. Cost is around $60 for 11 lbs and that can last a couple of months depending on the rate at which you supplement. The coast per serving for one scoop is under 60 cents IIRC. This brand has a good amino profile and great taste.

You can pick up nonfat instant milk powder in the baking aisle of large grocery stores. Use it like protein powder. It's less expensive, but also less protein, and harder to dissolve in some things. I used to add it to my oatmeal.

But really, a good protein powder is worth the cost if you can budget for it - do research to find one that actually has been independently tested. I wait for the frequent massive sales on the MyProtein site to buy mine. 19g of protein in 100 calories is darn good. Plus I love the taste of the cinnamon roll one. I hate cooking anything, so it just "fills in the holes" of my meals and makes sure I hit my protein minimums easily. I skip it on days I know I'll get enough protein from other sources, helps it last longer.

Are you checking the meats you eat for protein content? My mom just rolls up slices of her favorite ham to snack on when she needs to increase protein. Also add meat to places you may not have it already - shredded chicken on your salads, ham in your eggs, that sort of things.

You can sneak in higher protein processed foods too - like pasta, either the non-wheat ones or the ones with added protein, like Barilla.

Beans are a decent cheap source of protein - there's a reason why beans and rice is a staple everywhere.

Double up the egg whites in your eggs? Or add processed egg whites to your omelet or whatever? The white has most of the protein.

Thirding the recommendation for myprotein.com. They run a lot of sales and are the cheapest place for protein powder I've found. And it tastes good, which is great!