9 Cheap Proteins I Rely On When Grocery Prices Spike

When grocery prices surge, one of the first things we often cut back on is protein, despite its crucial role in our diet. Fortunately, there are plenty of affordable protein sources available that can help maintain a balanced diet without breaking the bank. Let’s explore these cost-effective alternatives and learn how to stretch your dollar further, without compromising your health.

Eggs:

Eggs are not only cheap but also packed with high-quality protein and other essential nutrients like vitamins B2, B12, and D. A single egg contains around 6 to 7 grams of protein, making it an excellent choice for those looking to get their protein fix on a budget.

There are countless ways to incorporate eggs into your meals. From a simple scrambled egg for breakfast or a boiled egg salad for lunch to a classic omelet for dinner, the possibilities are endless. Eggs are also a staple ingredient in many baking recipes, further increasing their versatility.

Tuna

Tuna is a budget-friendly source of lean protein that also provides a healthy dose of essential omega-3 fatty acids. These fats contribute to heart health, brain function, and inflammation reduction. A single can of tuna can provide around 20 grams of protein, making it a powerhouse of nutrition.

Beyond your typical tuna sandwich, this versatile fish can be used in a variety of dishes. Try adding it to salads, pasta, or even make a homemade tuna casserole. Don’t be afraid to experiment with different recipes and flavors to keep your meals exciting and flavorful.

Peanut Butter

Peanut butter is another excellent source of protein that’s easy on the wallet. Two tablespoons of peanut butter contain around 7 grams of protein. In addition to protein, peanut butter is also rich in healthy fats and fiber, making it a satisfying and nutritious choice.

There are countless ways to enjoy peanut butter. Spread it on whole-grain toast for a quick and easy breakfast, add it to smoothies for an extra protein boost, or use it as a dip for fruits and vegetables. You can even incorporate it into savory dishes like peanut butter stir-fry for a unique twist.

Lentils

Lentils are a budget-friendly, plant-based protein source, with a whopping 18 grams of protein per cooked cup. They’re also an excellent source of dietary fiber, which can help you feel fuller for longer, making them an excellent choice for those trying to lose weight or maintain a healthy weight.

There are many simple and tasty ways to incorporate lentils into your diet. You can add them to soups and stews for a hearty meal, use them as a base for salads, or even make lentil burgers for a vegetarian twist on a classic dish.

Greek Yogurt

Greek yogurt is a cost-effective source of high-quality protein, with around 20 grams of protein per cup. It’s also rich in calcium and probiotics, which are beneficial for bone health and digestive health, respectively. The thick, creamy texture of Greek yogurt also makes it a satisfying snack or addition to meals.

There are plenty of ways to incorporate Greek yogurt into your diet. Enjoy it as is with a drizzle of honey and some nuts, use it as a base for smoothies, or substitute it for sour cream in recipes for a healthier alternative. You can even use it to make a delicious and nutritious breakfast parfait with fruits and granola.

Canned Chicken

Canned chicken is a convenient and affordable source of lean protein, with around 21 grams of protein per 3-ounce serving. It also has the added advantage of a long shelf life, making it a great option to have on hand for quick and easy meals.

There are many innovative ways to use canned chicken in your meals. Try adding it to salads, sandwiches, or wraps for a quick protein boost. You can also use it in recipes like chicken salad, chicken enchiladas, or even chicken pot pie. The possibilities are endless!

Cottage Cheese

Cottage cheese is often overlooked as a protein source, but it’s actually packed with protein, with around 14 grams per half-cup serving. It’s also a good source of calcium and vitamin B12. Plus, it’s low in fat and calories, making it a healthy choice for those watching their weight.

There are many easy ways to incorporate cottage cheese into your meals. Add it to salads or use it as a filling for stuffed vegetables for a protein-packed meal. You can also enjoy it as a snack with fruits or use it as a substitute for ricotta in baking recipes.

Quinoa

Quinoa is one of the few plant-based foods that’s considered a complete protein, meaning it contains all nine essential amino acids our bodies can’t produce on their own. A cup of cooked quinoa provides around 8 grams of protein. Additionally, it’s rich in fiber, magnesium, and iron.

Quinoa is a versatile grain that can be used in a variety of dishes. Use it as a base for salads, add it to soups or stews, or use it as a healthier alternative to white rice. There are also many delicious quinoa recipes out there, from quinoa stir-fry to quinoa pudding.

Tofu

Tofu is a cost-effective source of plant-based protein, with around 10 grams of protein per half-cup serving. It’s also rich in calcium and iron, and it’s a great choice for those following a vegetarian or vegan diet. Additionally, consuming tofu instead of animal protein can help reduce your carbon footprint, contributing to a healthier planet.

There are many ways to prepare and cook tofu to maximize its flavor and texture. Try marinating it before grilling or baking it, or crumble it up and use it in place of ground meat in dishes like tacos or chili. With its mild flavor, tofu can absorb the flavors of any dish, making it a versatile addition to any meal.