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eggs, fish, soy.
You can get the low fat kind,and it's low carb since it looks like you're cutting
Calories from peanuts/peanut butter come from about 15% protein,15% carbs and 70% from fats.
Not a great option
Still if it's "bang for your buck" we're talking animal protein will always be more expansive.
protein bars based on soy protein isolate. usually like $2 for a bar with 20g of protein. sometimes found in the health and vitamin section.
doesn't have the estrogenal risks of most soy products, owing to the isolation process.
has a refreshingly tough, chewy, mealy taste reminiscent of old powerbars, as it was the main ingredient in them.