Luckily, there are many delicious choices that suit every dietary need.
However, some people may find healthy protein sources to be too costly. while some sources of protein are expensive, there are also many affordable alternatives.
Here is a list of 10 healthy protein sources that won’t break the bank.
1.) Canned Tuna is extremely cheap and a good source of protein; a staple in any tight-budgeted person’s diet. The tuna in water is cheapest but if you need to get more dietary fats into your diet, canned tuna packed in oil is a great alternative. A can of tuna, tablespoon of mayo, relish to flavor, salt and pepper and you have a cheap and easy tuna salad.
2.) Canned Salmon is a great alternative to tuna; it has a lower metal content and more omega 3 fats. Salmon patties are my favorite canned salmon recipe.
3.) Whole eggs have 6-8 grams of protein per egg. An egg white contains 3-4 grams of protein if you are worried about cholesterol. Scramble some eggs and mix in a little salsa, wrap in some corn tortillas and you have a tasty meal.
4.) Whey protein is a great source of cheap protein and has anywhere from 24 grams to 30 grams of protein per scoop. In a 5 pound tub you can get 70-75 servings and costs $45-$60 dollars. You need a variety of protein sources in a healthy diet, I would not suggest getting more than 2 scoops a day for non-athletes. Blend fruits, milk or yogurt in with you protein shakes to make them more tasty and contain more protein.
5.) Ground turkey is very lean and packed full of protein. Home made turkey burgers taste great if seasoned properly. This also makes a mean meatloaf.
6.) Whole milk is not the cheapest but one of the easiest ways to get some protein in. A cold glass of whole milk goes great with some brownies or mixed in with a protein shake.
7.) Edamame This tasty, bright green bean is an amazing, low-priced source of plant-based protein.
Edamame beans are immature soybeans that are sold both shelled or in the pod. They are a delicious snack and make a great addition to meals like salads and stir-frys.
Plus, edamame is an excellent source of protein with one cup (155 grams) providing an impressive 17 grams of protein.
Edamame is also a great choice for those who follow vegetarian or vegan diets.
This is because they are considered a whole protein source, meaning they contain all the essential amino acids that the body requires.
This budget-friendly bean can be found in the freezer section of most grocery stores.
8.) Plain Greek Yogurt is a delicious, low-cost food that is extremely versatile. It can be eaten plain, added to a smoothie, whipped into a tasty dip for veggies or added to baked goods.
Additionally, yogurt is an excellent source of protein.
In fact, an 8-ounce (224-gram) serving provides around 17 grams of protein — nearly double the amount found in regular plain yogurts.
Look for brands with a “live and active cultures” label, which means that the yogurt contains beneficial probiotics that can improve gut health and even help you lose weight.
Not to mention, choosing plain, unsweetened Greek yogurt is a great way to keep your intake of added sugar to a minimum.
9.) Cottage cheese is a low-calorie dairy product that is high in protein.
This mild-flavored cheese comes in a variety of fat percentages and can be used as a filling snack or as an ingredient in many recipes.
One cup (210 grams) of full-fat cottage cheese provides over 23 grams of protein and only 206 calories.
The high protein content of cottage cheese makes it an excellent choice for athletes and people looking to build muscle mass.
Plus, studies have shown that protein-rich foods like cottage cheese help keep you feeling full, which may help you lose weight.
10.) Ground beef is my favorite source of cheap protein. Ground beef is versatile and can make anything from burgers, meatloaf or nachos. A favorite of mine is to cook a pound of ground beef, mix in a few tablespoons of sour cream, a handful of cheese and you have a flavorful and healthy concoction of flavor.
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