Protein is an essential nutrient that plays a crucial role in building and repairing tissues in the body. It’s also important for maintaining healthy bones, muscles, cartilage, and skin. While many people assume that protein-rich foods are expensive, there are actually plenty of affordable and healthy sources of protein available.
Here are 10 cheap protein sources that can help you maintain optimal health without breaking the bank.
1. Eggs
Eggs have long been regarded as an economical and convenient source of high-quality protein. One large egg packs around 6 grams of protein along with a variety of vitamins and minerals, making them a versatile ingredient for any meal of the day. While some people may shy away from eggs due to cholesterol concerns, recent studies have shown that moderate egg consumption is actually associated with improved cholesterol levels and heart health. Hard boiling a batch of eggs at the start of the week is a simple way to have a quick protein-packed snack or addition to a salad, and incorporating scrambled eggs into a vegetable stir-fry or adding a poached egg to a bowl of ramen can help round out a well-balanced and satisfying meal.
2. Beans and Legumes
Beans and legumes are excellent sources of high-quality protein, especially for vegetarians and vegans. These plant-based foods offer a wide range of essential amino acids, the building blocks of proteins, needed for growth, repair, and maintenance of tissues. Just one cup of cooked black beans contains around 15 grams of protein, while lentils, chickpeas, and kidney beans offer similar amounts. Adding a variety of beans and legumes to the diet can not only boost protein intake but also provide numerous health benefits, such as lower cholesterol levels, improved digestion, and reduced risk of chronic diseases like diabetes and heart disease.
3. Nuts and Seeds
Nuts and seeds are excellent sources of protein, making them a nutritious addition to a high-protein diet. Many varieties contain between 5-10 grams of protein per quarter-cup serving, with some having even more. Additionally, nuts and seeds are rich in healthy fats and fiber which make them an ideal snack to keep hunger at bay while providing numerous health benefits. It’s important to note that not all nuts and seeds are created equal. Some examples that pack the highest protein punch include almonds, peanuts, cashews, pumpkin seeds, sunflower seeds, chia seeds, and hemp hearts. Incorporating these foods into meals or enjoying them as standalone snacks can help boost overall protein intake for those looking to increase their protein consumption.
4. Tuna
Tuna is an excellent, cheap source of protein that can provide up to 29 grams of protein per 100 grams of tuna. It’s a versatile protein source that can be used in various dishes like salads, sandwiches, casseroles and sushi rolls. Tuna is also high in omega-3 fatty acids which are good for the heart, brain and immune system health. Additionally, canned tuna is widely available and can be found at most grocery stores, making it an accessible option for anyone looking to add more protein to their diet.
5. Greek Yogurt
Greek yogurt is an excellent source of protein and calcium. A single cup of Greek yogurt contains approximately 20 grams of protein, which is higher than what you would typically find in regular yogurt. Additionally, Greek yogurt is rich in probiotics, which help in improving gut health and promoting a robust immune system. Greek yogurt is also versatile as it can be eaten alone, used as a base for smoothies, or used as a condiment for savory dishes.
6. Quinoa
7. Cottage Cheese
Quinoa provides nearly 8 grams of protein per cooked cup. Not only is quinoa rich in amino acids essential for building muscle, but it also offers other key nutrients such as fiber and iron. Additionally, quinoa is incredibly versatile and can be used in a variety of dishes ranging from breakfast bowls to salads to savory entrees. Its mild flavor and ability to absorb flavors make it an easy ingredient to incorporate into any meal plan.
Cottage cheese is packed with protein, with a half-cup serving offering up to 14 grams of it. It is also a versatile food, as it can be eaten on its own or used as a base for various recipes, such as smoothies, dips, and salads. Additionally, cottage cheese contains essential amino acids, making it a nutrient-dense food that promotes muscle growth and development.
8. Chicken Breast
Chicken is considered one of the best sources of high-quality protein. Each 3-ounce serving of cooked chicken breast contains approximately 25 grams of protein, making it an excellent choice for those looking to increase their protein intake. Additionally, chicken is a lean source of protein, meaning it contains little to no fat, making it a popular choice among athletes and fitness enthusiasts alike. Beyond its nutritional benefits, chicken is versatile and easy to incorporate into meals. It can be grilled, baked, or even roasted in a slow cooker for added convenience.
9. Milk
A single cup of milk providing approximately 8 grams of protein. Milk is also a good source of calcium, vitamins, and other minerals that are crucial for maintaining optimal health. Whether consumed on its own or added to a variety of dishes, such as smoothies or breakfast cereals, milk is a nutritious and cost-effective way to increase protein intake while promoting overall wellness.
10. Oats
One cup of cooked oats contains approximately 6 grams of protein, which is equivalent to the protein found in one egg. Additionally, oats are a complex carbohydrate that provides a stable supply of energy while also keeping you feeling fuller for longer periods. Oats are also rich in dietary fiber, vitamins B-complex, and minerals like iron and zinc. They can be consumed as a hot breakfast cereal, blended into smoothies or milkshakes, or used as an ingredient in baking to add extra nutrition to your meals without breaking the bank. Because they are low in fat and high in nutrients, oats are particularly well-suited for athletes and those looking to build lean muscle mass on a budget.
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