Protein is one of the most essential nutrients needed for the growth and repair of tissues, the functioning of enzymes, and the synthesis of hormones. However, finding affordable sources of protein can be challenging, especially when you’re on a budget. Fortunately, there are plenty of healthy options that won’t break the bank. Here’s a list of 10 cheap yet nutritious sources of protein to incorporate into your diet.
1. Eggs
Eggs are a versatile and inexpensive protein source, with each egg containing about 6 grams of protein. They are not only healthy but can also be cooked in various ways, from scrambled to poached, making them a staple in many households. Eggs are rich in essential amino acids and nutrients like vitamin B12 and selenium.
2. Lentils
Lentils are an excellent plant-based protein source, boasting around 18 grams of protein per cooked cup. They are not just affordable but incredibly nutritious, packed with fiber, iron, and potassium. Lentils can be used in soups, stews, or salads, making them a versatile addition to meals.
3. Canned Tuna
Canned tuna is a budget-friendly protein source, containing roughly 20 grams of protein per 3-ounce serving. It is best consumed in moderation due to its mercury content, but it is nonetheless a rich source of omega-3 fatty acids, which are beneficial for heart health. Use it in sandwiches, salads, or casseroles.
4. Peanut Butter
Peanut butter offers around 8 grams of protein per 2-tablespoon serving. It is not only affordable but also versatile, pairing well with foods like toast, smoothies, and sandwiches. Look for natural peanut butter with no added sugars or hydrogenated fats for a healthier choice.
5. Black Beans
Black beans provide about 15 grams of protein per cooked cup and are a cheap alternative to meat. They are also loaded with fiber, folate, and antioxidants. Black beans can be enjoyed in dishes like burritos, soups, or as a side dish to complement any meal.
6. Greek Yogurt
Greek yogurt is a creamy protein source with about 10 grams of protein per 100 grams. It is more concentrated in protein compared to regular yogurt and makes an excellent snack or breakfast option. Pair it with fruits or honey for a delicious twist.
7. Oats
Oats might not be the first food that comes to mind when thinking of protein sources, but they provide roughly 5 grams of protein per half-cup serving. They are an incredibly cheap and nutritious whole grain that can be used in oatmeal, smoothies, or baking.
8. Cottage Cheese
Cottage cheese offers around 24 grams of protein per cup and is extremely budget-friendly. Its high protein and low-fat content make it ideal for weight loss and muscle building. Cottage cheese can be eaten plain, or mixed with fruits and nuts.
9. Tofu
Tofu is an inexpensive meat substitute that provides about 10 grams of protein per half-cup serving. It is a versatile ingredient that can be scrambled, grilled, or stir-fried. Tofu is also a rich source of iron and calcium.
10. Chickpeas
Chickpeas contain roughly 15 grams of protein per cooked cup and are incredibly affordable. They are loaded with fiber, vitamins, and minerals, making them a nutritious food that can be used in salads, hummus, or stews.
Finding budget-friendly sources of protein does not have to be challenging. With these ten options, you can fill your diet with high-quality and affordable proteins that promote health and wellness.
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