Protein plays a huge role in muscle growth and development. The general rule of thumb is to get about 1 g of protein per pound of body weight. This can vary depending on activity level, chronic diseases and your overall health goals. When we think of protein sources, we often think of the obvious sources of beef, chicken and pork which can be costly these days. Here’s a list of inexpensive protein sources that are nutritious and budget-friendly so there is no excuse to hit your goal protein intake!
- Eggs: A versatile and affordable source of high-quality protein.
- Canned Tuna: Packed with protein and often cheaper than fresh fish.
- Lentils: A great plant-based protein source, also high in fiber and iron.
- Peanut Butter: Provides protein and healthy fats, and pairs well with many foods.
- Greek Yogurt: Offers more protein than regular yogurt, with a variety of uses.
- Chickpeas: Versatile for salads, stews, and making hummus.
- Cottage Cheese: High in protein and can be eaten as a snack or added to meals.
- Black Beans: Affordable and rich in both protein and fiber.
- Quinoa: A complete protein that’s also rich in vitamins and minerals.
- Oats: A budget-friendly option that provides a good amount of protein, especially when combined with milk or yogurt.
- Tofu: An inexpensive plant-based protein that can be used in a variety of dishes.
- Edamame: Young soybeans that are high in protein and can be found frozen or fresh.
- Canned Sardines: Rich in protein and omega-3 fatty acids, often cheaper than fresh fish.
- Sunflower Seeds: A snackable source of protein that can also be added to salads and dishes.
- Milk: A good source of protein that’s often more affordable than other dairy products.
These protein sources are cost-effective and can be incorporated into a variety of meals to meet your nutritional needs without breaking the bank.
