Getting enough protein is one of the most challenging aspects of eating a healthy and affordable diet. Protein is one of the most expensive macronutrients, especially when it comes to high-quality sources like grass-fed beef, wild-caught salmon, and other types of seafood. If you’re watching your budget or trying to cut back on expenses, getting enough protein might seem impossible.
However, that doesn’t mean you have to give up meat and other high-protein options forever. In fact, there are plenty of ways you can get more protein on a lean budget – even if your income is limited. With a little creativity and resourcefulness, it’s possible to continue eating healthy and affordable meals without breaking the bank. Here are 10 simple ways you can get more protein on a lean budget:
Beans and Lentils
Beans and lentils are some of the cheapest sources of plant-based protein on the planet. They’re also remarkably versatile and can be used in a wide variety of dishes and recipes. There are tons of different types of beans and lentils you can use to get more protein for your dollar. For example, dry black beans cost about $1 per pound and dry black lentils cost about $2 per pound.
Both of these items can be used to make healthy, protein-packed soups or stews that are extremely budget-friendly. There are also protein-fortified versions of beans and lentils that can help you increase your daily intake. For example, there are soy-based varieties of both beans and lentils that provide as much as 35 grams of protein per serving.
Eggs
Eggs are one of the most nutritious and affordable protein sources available. In fact, one large egg can provide as much as 6 grams of protein, depending on the variety. There are several different ways you can cook eggs to make them more nutritious. Sunny-side up eggs, for example, don’t require any added fat and make a great, high-protein breakfast.
Another great way to get more protein from eggs is to use the egg yolks. Egg yolks are one of the most nutritious parts of the egg, but many people avoid them due to the high cholesterol content. However, research shows that dietary cholesterol has little to no impact on blood cholesterol levels. This means it’s safe to eat egg yolks without worrying about increasing your risk of heart disease.
Fatty Fish
Fatty fish, like salmon and sardines, are some of the most nutrient-dense foods you can eat. They’re also some of the most affordable seafood options, especially if you buy them in bulk. A typical fillet of salmon provides around 35 grams of protein per serving. There are several different ways you can prepare salmon to make it more nutritious and budget-friendly.
Baking salmon with spices like dill, parsley, and garlic can make it taste incredibly delicious. You can also use salmon to make tasty and nutritious salmon patties. If you’re worried about the high cost of salmon and other fatty fish, you can supplement your diet with fish oil capsules. Fish oil is one of the most nutrient-dense substances on the planet, providing plenty of fatty acids and other nutrients that are essential for good health.
Healthy Fats
While most people associate fats with things like obesity and heart disease, the truth is that not all fats are bad. In fact, some fats, like extra virgin olive oil and avocados, are among the healthiest foods you can eat. Both olive oil and avocado are excellent sources of healthy monounsaturated fats. There are several other healthy fats that you can use to get more protein on a budget. For example, there are plenty of nut butters that provide more than 8 grams of protein per serving. Peanut butter, in particular, is one of the most affordable and nutritious sources of protein around.
Vegetarian Options
If you’re a vegetarian or vegan, getting enough protein can be easy. Vegetarians and vegans can get plenty of protein from sources like beans, peas, lentils, and tofu. There are even certain vegetarian diets, like the Asian diet, that are naturally high in protein. For example, the Asian diet emphasizes soy-based foods, which are naturally high in protein. The biggest challenge for vegans and vegetarians is getting enough essential amino acids. Amino acids are the building blocks of protein, and every type of protein provides a different combination of amino acids. The best way to overcome this challenge is to eat a wide variety of plant-based foods.
Rotisserie Chicken
Rotisserie chicken is one of the most affordable and nutritious foods you can buy. A typical chicken breast provides around 35 grams of protein per serving, making it one of the best sources of protein you can eat. There are several ways you can prepare rotisserie chicken to make it more nutritious. You can mix it with healthy fats like avocado or olive oil to make a delicious salad dressing.
You can also use it in soups or stews to make them more filling and nutritious. If you can afford to buy a large rotisserie chicken, you can use the leftovers to make healthy lunches throughout the week. You can also buy a bag of precooked and seasoned chicken nuggets and use them as a high-protein snack.
Frozen Proteins
Many frozen foods, especially those designed for children, are surprisingly high in protein. Frozen pizzas and other frozen meals often contain plenty of protein without any extra effort on your part. To get more protein from frozen foods, you can create high-protein meals with them. For example, you can mix a frozen pizza with some olive oil and herbs to make a tasty pizza dip.
You can also use frozen foods, like fish fillets and pre-made meals like mac and cheese, to make tasty and healthy high-protein snacks. There are plenty of high-protein frozen foods, especially high-protein ice creams, that make excellent snacks. These frozen treats are often extremely low in calories and make a great low-carb, high-protein snack.
Conclusion
Protein is one of the most important nutrients you can eat. It provides your body with essential amino acids that are crucial for good health. Getting enough protein is one of the most challenging aspects of eating a healthy diet. Protein is one of the most expensive macronutrients, especially when it comes to high-quality sources like grass-fed beef, wild-caught salmon, and other types of seafood.
If you’re watching your budget or trying to cut back on expenses, getting enough protein might seem impossible. However, that doesn’t mean you have to give up meat and other high-protein options forever. In fact, there are plenty of ways you can get more protein on a lean budget – even if your income is limited.
