Eating well can be expensive. We found the best protein-rich foods that fit a tight budget.
For numerous individuals, maintaining a healthy diet is often hindered by the high costs associated with healthier food choices. However, there are strategies to overcome this dilemma and make intelligent, nutritious decisions. If you’re seeking to boost your protein intake without straining your budget, we’ve got you covered. Below, you’ll discover a list of fantastic and affordable protein sources readily available at any supermarket, along with easy methods to incorporate them into your meals.
Enhancing the protein content of your dishes is a breeze when you have a well-stocked arsenal of these protein-packed wonders.
Affordable proteins are essential for maintaining a healthy diet without breaking the bank. Including more affordable proteins in everyday meals ensures better nutrition for less money. From legumes to dairy, affordable proteins provide diverse options to suit different tastes and budgets.
Enhancing the protein content of your dishes is a breeze when you have a well-stocked arsenal of these protein-packed wonders.
Chickpeas
Chickpeas, also referred to as garbanzo beans, are a versatile and nutritious legume. A single cup of cooked chickpeas contains 269 calories, 15 grams of protein, and 13 grams of fibre. These little powerhouses are packed with essential nutrients like vitamin A, folate, iron, magnesium, zinc, and potassium. Conveniently, you can find chickpeas in two forms: dried or canned.
Chickpeas, also known as garbanzo beans, are one of the most affordable proteins you can find. A cup of cooked chickpeas has 15g of protein, 13g of fibre, and essential nutrients like iron, magnesium, and folate. You can buy them dry or canned, depending on convenience.
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Add chickpeas to salads for extra crunch and protein.
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Use them in chilli, pasta dishes, or even in burgers.
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Mash them into meatloaf or use them to make hummus.
No matter how you prepare them, chickpeas are a budget-friendly way to enjoy affordable proteins daily.
Dried chickpeas require some cooking time, but they are worth the effort. Canned chickpeas are readily available if you prefer a quick and easy option. Open the can and they’re ready to use.
There are numerous ways to incorporate chickpeas into your meals. Sprinkle them over a fresh salad for added texture and protein. Enhance the flavour and nutritional value of chilli pasta dishes by adding chickpeas. You can even mash them and incorporate them into your burger or meatloaf mixture before cooking, enhancing both taste and nutritional value.
Whether you choose to cook dried chickpeas or use canned ones, these legumes are a fantastic addition to your diet. Enjoy their versatility and reap the benefits of their impressive nutrient profile.
Beans
Whether it’s navy, kidney, pinto, or black beans, these legumes offer a budget-friendly and protein-rich option for plant-based diets. With various benefits and a wide range of culinary uses, beans are essential to incorporate into your meals. They are a great source of protein and provide valuable nutrients like fibre, calcium, zinc, and iron. Discover the versatility of beans and explore how they can elevate your dishes, from rice and pasta to soups, stews, chilli, and even desserts.
Whether it’s black, kidney, pinto, or navy beans, these legumes are a staple in the world of affordable proteins. They offer 15g of protein per cup, plus fibre, calcium, iron, and zinc.
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Beans are ideal for soups, rice, burritos, stews, and even brownies.
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Add beans to salads or pasta for added flavour and nutrition.
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Beans are an essential option for anyone seeking affordableproteins on a tight budget.
Nutritional Benefits:
Beans are a nutritious powerhouse, particularly when it comes to their protein content. A single cup of canned or cooked black beans contains approximately 128 calories and provides an impressive 15 grams of protein. Additionally, beans are an excellent source of dietary fibre, which aids in digestion and helps maintain a healthy digestive system. These legumes also offer substantial amounts of calcium, zinc, and iron, contributing to bone health, immune support, and oxygen transportation in the body.
Incorporating Beans into Your Meals:
The versatility of beans allows for endless culinary possibilities. Consider adding them to your favourite rice dishes, such as a flavorful bean and rice casserole or a zesty bean burrito bowl. Enhance the richness of pasta dishes by mixing in beans for added protein and texture. Soups and stews benefit greatly from the addition of beans, providing heartiness and nutritional value. Adding beans to chilli not only boosts the protein content but also introduces a delightfully earthy flavour.
Moreover, beans can lend themselves beautifully to salads, bringing a satisfying and nutritious element to your greens. Try tossing a handful of cooked beans into your salad for an extra protein boost and a unique texture.
Surprisingly, beans can even be incorporated into desserts. By blending a can of beans into your brownie mix, you can add moisture and a subtly nutty flavour to your treats, while also boosting their protein content.
Cottage Cheese
Introducing a delectable cheese curd crafted from the finest cow’s milk, carefully washed to reduce its natural acidity. The outcome is a delicately flavoured cheese boasting a creamy texture and mild flavour, harmonising flawlessly with both sweet and savoury dishes. A mere half cup of this low-fat cottage cheese offers a paltry 90 calories, a mere 1 gram of fat, and a staggering 16 grams of protein.
A half cup of low-fat cottage cheese contains 16 grams of protein and only 90 calories. It’s a great source of affordable proteins, particularly for vegetarians.
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Add it to smoothies, pancakes, or waffles.
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Use it as a dip base or in savoury dishes as a sour cream substitute.
Its versatility makes it a must-have for your affordableproteins collection.
Embrace its versatility by incorporating it into your daily routine. Enhance the richness of your smoothies, elevate the goodness of your pancakes or waffles, or ingeniously blend it as a substitute for high-fat ingredients in your favourite dips and dressings. The possibilities are truly endless with this remarkable cheese curd.
Pistachios
Discover a Surprising and Affordable Protein Source: Pistachios!
With 6 grams of protein per 1-ounce serving, pistachios are surprisingly one of the tastiest affordable proteins available.
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Sprinkle them over yogurt or salads.
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Add to oatmeal, rice, or even dessert recipes.
Pistachios prove that affordable proteins can also be fun and flavorful.
Looking to add more protein to your diet without breaking the bank? Look no further than pistachios, according to Amy Gorin, MS, RDN, a nutrition partner with Wonderful Pistachios. These little green nuts pack a powerful protein punch, making them one of the best snack options available. With a mere 6 grams of protein per 1-ounce serving, pistachios are an excellent source of filling protein. The best part? A 6-ounce bag of shelled Wonderful Pistachios costs less than $6, which means you’re paying less than a dollar per serving!
If you’re wondering how to incorporate pistachios into your meals, the options are endless. They can be sprinkled over salads, added to Greek yogurt for a protein-packed snack, or mixed into oatmeal for a delightful crunch. They also make a great addition to vegetable or rice sides, enhancing both the flavour and nutritional content of your dishes.
For a unique and delicious twist, Amy Gorin suggests trying a lupini bean and pistachio salad. This combination not only offers a protein boost but also introduces a delightful mix of textures and flavours.
In summary, pistachios provide an unexpected and budget-friendly solution for those seeking additional protein in their diet. With their high protein content and affordable price, they are a versatile snack that can be enjoyed in various ways. So why not reach for a handful of pistachios and unlock a world of protein-packed possibilities?
Pumpkin Seeds
Roasted pumpkin seeds are not only delicious but also pack a powerful nutritional punch. With just one ounce, you’ll get a satisfying dose of 146 calories, 12 grams of fat, and 9 grams of protein. Beyond that, these tiny seeds are a treasure trove of essential vitamins and minerals. For instance, they contain approximately 17% of the recommended daily intake of vitamin K, and a significant amount of iron, magnesium, and phosphorus, ranging between one-quarter and one-third of the recommended daily amounts.
Just one ounce gives you 9 grams of protein and plenty of healthy fats, iron, and magnesium. Pumpkin seeds are truly an underrated source of affordable protein.
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Toss into muffins, granola, yogurt, or use in pesto and trail mix.
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Add to pancakes or sprinkle over hot cereal and salads.
They’re an ideal snack and cooking ingredient for your affordable proteins toolkit.
The versatility of roasted pumpkin seeds knows no bounds when it comes to incorporating them into your culinary creations. They can be seamlessly integrated into both sweet and savoury dishes, adding a delightful crunch and a boost of nutrition. To explore their potential, try adding them to muffin batter for an extra element of texture, or sprinkle them over waffles, pancakes, Greek yogurt, hot cereal, or salads to enhance both flavour and nutrition. If you’re feeling adventurous, experiment by using them in pesto, trail mix, or even in brittle for a unique twist.
With its abundance of nutrients and numerous applications in the kitchen, roasted pumpkin seeds are a valuable addition to any diet. So why not indulge in their deliciousness while reaping their health benefits?
Hemp Hearts
Beneath the outer shell of the hemp seed lies the nutritious hemp hearts. These delicate inner parts of the seed are packed with goodness. A single serving of shelled hemp seeds, which is equivalent to about three tablespoons and also known as hemp hearts, contains 170 calories, 13 grams of fat, and 10 grams of protein. Moreover, they are a rich source of omega-3 fats, along with various essential vitamins and minerals such as magnesium, iron, thiamin, phosphorus, and manganese.
There are numerous ways to enjoy the benefits of hemp hearts. Sprinkle them generously over salads, cereals, or yogurt for an added nutritional boost. Alternatively, incorporate them into your favourite smoothie for a creamy texture and extra nutrients. Another option is to enhance pasta and rice dishes, lasagna, hamburgers, and meatballs by sprinkling hemp hearts on top, adding a subtle nutty flavour and a touch of nutrition.
The versatility and nutritional value of hemp hearts make them an excellent addition to a variety of dishes, allowing you to reap their health benefits while enjoying delicious meals.
Edamame
Introducing these tiny soybeans brimming with protein, which can effortlessly enhance a variety of meals. Just two-thirds of a cup of shelled edamame offers a delightful balance of nutrition. With 120 calories, 5 grams of fat, 10 grams of protein, and 9 grams of carbs, these little powerhouses are a great addition to your diet. Moreover, they boast 4 grams of fibre, leaving you feeling satisfied, while also providing 25% of your daily recommended vitamin C intake and 10% of both the recommended iron and calcium intake.
The versatility of these baby soybeans knows no bounds; you can easily incorporate them into numerous dishes. Sprinkle them onto salads to add a nutritious crunch, toss them into soups and chilli for an extra boost of protein, mix them with pasta or rice dishes for added texture, include them in stir-frys to amp up the nutritional value, or incorporate them into hearty stews to elevate the flavour. The possibilities are endless when it comes to incorporating these wholesome soybeans into your meals.
Rotisserie Chicken
For just a modest sum of 4 to 7 dollars, you have the opportunity to indulge in a delicious rotisserie meal any day of the week. A single ounce of thigh meat, free from the skin, offers a multitude of nutritional benefits. With a mere 55 calories, it packs nearly 7 grams of protein and 3 grams of fat, while also providing a significant dose of energy-enhancing B vitamins. The versatility of this cooked meat is unparalleled, as it can be enjoyed as is or incorporated into a wide variety of culinary creations.
The options are endless when it comes to utilising rotisserie meat in your meals. Consider adding it to your favourite soups, sandwiches, or wraps for an extra burst of flavour and protein. Toss it into salads to elevate their taste and nutritional content. Enrich your chilli, pasta dishes, and even classics like lasagna or mac and cheese by incorporating this succulent meat. The possibilities are truly limitless, ensuring that you can savour the convenience and deliciousness of rotisserie any time you desire.
Plain Greek Yogurt
Plain Greek yogurt, free from any added sugar, offers a protein content that surpasses that of regular yogurt. A 6-ounce serving of nonfat Greek yogurt contains approximately 100 calories, 18 grams of protein, and 7 grams of carbohydrates. Additionally, it provides 20% of the recommended daily intake of calcium. The versatility of Greek yogurt enables it to enhance the protein content in various culinary creations, whether savoury or sweet.
You can incorporate Greek yogurt into your diet in multiple ways. For instance, it serves as an excellent addition to smoothies, imparting a creamy texture and a protein boost. Alternatively, you can use it as a topping for waffles, pancakes, or baked potatoes, replacing a portion of the butter with a healthier option. Greek yogurt can also be integrated into baked goods, yielding moistness and an increase in protein content. Moreover, it can be utilised to create ice pops, mixed into cheese blends, incorporated into dips, or included in marinades to elevate the protein level of these dishes.
Peanut Butter
A single tablespoon of either crunchy or smooth peanut butter contains around 90 to 100 calories, 4 grams of protein, and 8 grams of fat. The majority of the fat present is the heart-healthy unsaturated kind. Moreover, peanut butter is rich in niacin, antioxidant vitamin E, and resveratrol (also found in red wine). In terms of versatility, smooth peanut butter can be incorporated into a variety of dishes to boost their protein content.
Consider incorporating peanut butter into your diet by adding it to smoothies, muffins, pancakes, waffles, cookie batters, soups, yogurt, dressings, and dips.
FAQ
1. What are affordable proteins?
Affordable proteins are protein-rich foods that are inexpensive and easily available, such as beans, eggs, chickpeas, cottage cheese, and rotisserie chicken. They help you meet your nutritional needs without overspending.
2. Why is protein important in a diet?
Protein is essential for building and repairing muscles, supporting immune function, producing enzymes and hormones, and keeping you full longer, which helps with weight management.
3. Can I get enough protein on a low budget?
Absolutely. Foods like lentils, beans, peanut butter, and Greek yogurt are affordable proteins that offer high nutritional value for a low price.
4. Are plant-based proteins as effective as animal-based proteins?
Yes. While animal proteins are complete (containing all essential amino acids), a variety of plant-based, affordable proteins can be combined to provide complete protein intake.
5. How much protein do I need daily?
The average adult needs about 0.8 grams of protein per kilogram of body weight. For example, a 70kg (154 lb) person needs around 56 grams of protein daily. Active individuals may need more.
6. What’s the cheapest high-protein food?
Some of the cheapest, affordable proteins include:
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Lentils
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Eggs
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Chickpeas
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Peanut butter
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Canned beans
7. Can I lose weight with affordable proteins?
Yes. Affordable proteins help you feel full and preserve muscle mass while reducing calories, making them ideal for weight loss.
8. How can I meal prep with affordable proteins?
You can cook a batch of beans, lentils, or chicken ahead of time and store them in the fridge or freezer. Incorporate them into salads, wraps, stir-fries, or soups throughout the week.
9. Are protein powders necessary if I eat affordable proteins?
Not necessarily. If you’re consuming a balanced diet with affordable proteins, protein powders aren’t required unless you have specific athletic or medical needs.
10. Can children and seniors benefit from affordable proteins?
Yes. Children need protein for growth, and seniors need it to maintain muscle mass. Affordable proteins like eggs, dairy, legumes, and seeds are excellent for all age groups.