Affordable protein sources that don’t break the bank!

Katherine Isacks, MPS, RDN - Registered Dietitian

Joanna Kriehn, MS, RDN, CDCES - Registered Dietitian and Certified Diabetes Care and Certified Diabetes Care and Education Specialist (CDCES)

While quality affordable protein, in particular, sounds like an oxymoron, still, budget-wise, healthy eating is possible. Check out these tips for building healthy meals using nutritious, protein-rich foods that don't break the bank.

Affordable protein's importance and factors impacting its price

Meeting daily protein needs is required for muscle building, cellular regeneration, maintaining a healthy immune system, weight loss, and more. And yet, it can take some serious hunting at the market to find affordable protein sources.

When you hear the term protein, you may think of meat. A complete protein, meat contains all essential amino acids. It is more expensive than most plant-based, healthy, protein-rich foods because meat production is resource-intensive, which drives up production costs.

Healthy protein-rich foods for the budget-conscious

Eggs

One large egg contains 6 grams of protein, 5 grams of fat, and roughly 70 calories.

If you are trying to lose weight, eggs need a regular space in your refrigerator, as they're versatile and filling.

Eggs vary significantly in price, depending on whether they are organic, free-range, or produced locally. Still, eggs remain more cost-effective than meat, although plant-based proteins may be the most affordable protein options.

Beans/peas (legumes)

Legumes work double duty for you. In addition to protein, you also get high-fiber carbs. For reference, 1/2 cup of cooked beans provides about 7 grams of protein. Dried beans expand about 2.5-3 times their size. Just under 3 tablespoons of dry beans will make about 1/2 cup of cooked beans.

Dried vs. canned beans

By cooking your own dried beans, you save money and lower your sodium intake. Many canned beans contain added sodium. Look for low-sodium and no-sodium canned beans, though they may be more expensive. Drain and rinse your canned beans to remove any excess starches or sodium.

Tip: How to cook dried beans

Chicken

Buying a whole chicken and cooking it yourself can save money compared to purchasing a pre-cooked rotisserie chicken or fresh or frozen chicken breasts. For the best prices, buy whole chickens in bulk when they go on sale.

Note that one pound is 16 ounces (or 454 grams). One pound of raw chicken yields about 11 ounces of cooked meat. One ounce of chicken provides about 8 grams of protein.

Canned Fish

Just because money is tight doesn't mean you have to go without fish. A variety of canned fish abounds. Sardines, tuna, or salmon offer affordable and convenient options for protein, as well as omega-3 fatty acids. Choose a light or skipjack tuna, which is lower in mercury. One ounce of fish contains about 7 grams of protein.

Soy

Plant-based proteins are often considered inferior, but that's far from the truth. Like meat and seafood, soy is a complete protein, meaning it contains all of the essential amino acids. But unlike meat and seafood, soy is an affordable protein source. Choose from different types of tofu, soybeans, tempeh, edamame, or soy curls to add variety and nutrition to meals without breaking the bank.