Introduction:
Protein is an essential nutrient that plays a crucial role in various bodily functions, including muscle growth, repair, and immune function. While many people associate protein with expensive cuts of meat or protein powders, there are numerous affordable and nutritious sources of protein available. This comprehensive guide aims to provide you with 17 cheap and healthy sources of protein that can be incorporated into your diet, helping you meet your protein needs without breaking the bank.
1. Eggs:
Eggs are a versatile and affordable source of protein, containing about 6 grams of protein per large egg. They are also rich in essential amino acids and provide various vitamins and minerals. Enjoy them boiled, scrambled, or used in baking and cooking.
2. Lentils:
Lentils are a budget-friendly source of plant-based protein, offering around 18 grams of protein per cooked cup. They are also high in fiber, folate, and iron, making them a nutritious choice for vegetarians and vegans.
3. Canned Tuna:
Canned tuna is a convenient and economical protein option, providing approximately 20 grams of protein per 3-ounce serving. Opt for water-packed varieties to minimize added oils and choose sustainable options when possible.
4. Greek Yogurt:
Greek yogurt is a protein powerhouse, containing about 17 grams of protein per 6-ounce serving. It is also rich in calcium and probiotics, promoting gut health. Look for plain or unsweetened varieties to avoid added sugars.
5. Cottage Cheese:
Cottage cheese is a versatile and affordable protein source, offering around 25 grams of protein per cup. It is also a good source of calcium and provides a creamy texture that can be enjoyed on its own or incorporated into various recipes.
6. Quinoa:
Quinoa is a complete protein source, providing all nine essential amino acids. It contains approximately 8 grams of protein per cooked cup and is also high in fiber and various minerals. Use it as a base for salads, stir-fries, or as a side dish.
7. Canned Beans:
Canned beans, such as black beans, chickpeas, and kidney beans, are not only economical but also packed with protein and fiber. They offer around 15 grams of protein per cooked cup and can be used in salads, soups, or as a topping for tacos and burritos.
8. Peanut Butter:
Peanut butter is a delicious and affordable source of plant-based protein, providing approximately 8 grams of protein per 2-tablespoon serving. Choose natural or organic varieties without added sugars or hydrogenated oils.
9. Edamame:
Edamame, or young soybeans, are a nutrient-dense protein source, offering around 17 grams of protein per cooked cup. They are also rich in fiber, iron, and vitamin K. Enjoy them as a snack, in stir-fries, or added to salads.
10.Oats:
While primarily known for their carbohydrate content, oats also provide a modest amount of protein. A half-cup serving of dry oats contains about 5 grams of protein. Pair oats with other protein sources, such as milk or yogurt, for a more substantial protein boost.
11.Chicken Drumsticks:
Chicken drumsticks are an affordable option for meat lovers, providing approximately 21 grams of protein per 3.5-ounce serving. Choose skinless, bone-in cuts for a leaner option and bake or grill them for a healthier preparation method.
12.Tofu:
Tofu is a versatile and economical protein source, especially for vegetarians and vegans. It offers around 10 grams of protein per 3-ounce serving and can be grilled, stir-fried, or used in soups and stews.
13.Canned Salmon:
Canned salmon is a cost-effective alternative to fresh salmon, providing approximately 17 grams of protein per 3-ounce serving. It is also rich in omega-3 fatty acids, which offer numerous health benefits. Look for wild-caught salmon for the best quality.
14.Milk:
Milk is not only a good source of calcium but also contains high-quality protein. One cup of milk offers about 8 grams of protein. Opt for low-fat or skim milk to reduce the saturated fat content.
15.Chia Seeds:
Chia seeds may be small, but they are packed with protein, fiber, and omega-3 fatty acids. They provide around 5 grams of protein per 2-tablespoon serving and can be added to smoothies, oatmeal, or used as an egg substitute in baking.
16.Canned Sardines:
Canned sardines are an economical protein source, offering approximately 21 grams of protein per 3.5-ounce serving. They are also rich in omega-3 fatty acids and calcium. Choose sardines packed in water or olive oil.
17.Whey Protein Powder:
While some protein powders can be expensive, whey protein powder is often a more affordable option. It is a complete protein source, offering around 20-25 grams of protein per scoop. Choose high-quality brands with minimal additives and sugars.
Conclusion:
Protein is an essential nutrient for overall health, and there are numerous affordable and nutritious sources of protein available. Incorporating these 17 cheap and healthy sources of protein into your diet can help you meet your protein needs without straining your budget. Remember to vary your protein sources to ensure you get a wide range of essential amino acids and consider the overall nutritional value of each food when planning your meals.
Anastasia Filipenko is a health and wellness psychologist, dermatolist and a freelance writer. She frequently covers beauty and skincare, food trends and nutrition, health and fitness and relationships. When she’s not trying out new skincare products, you’ll find her taking a cycling class, doing yoga, reading in the park, or trying a new recipe."
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