If you’re looking for affordable sources of protein, there are plenty of options that can fit into a budget without sacrificing nutritional value. Here are some examples of cheap, protein-rich foods:
1. Eggs
Eggs are one of the most cost-effective sources of high-quality protein. Each egg contains about 6 grams of protein and is versatile enough to be used in various dishes.
2. Canned Tuna
Canned tuna is inexpensive and offers a great amount of protein, with around 20-25 grams per can. It’s perfect for salads, sandwiches, or casseroles.
3. Lentils
Lentils are incredibly affordable and packed with protein, offering about 18 grams per cooked cup. They are also rich in fiber and can be used in soups, stews, or as a meat substitute in various dishes.
4. Peanut Butter
Peanut butter is a budget-friendly option that provides about 7-8 grams of protein per 2-tablespoon serving. It’s great on toast, in smoothies, or as a snack with fruits or veggies.
5. Beans
Beans like black beans, pinto beans, and chickpeas are very cheap and high in protein. A cup of cooked beans typically contains 15 grams of protein. They can be used in soups, salads, and as a meat substitute in tacos or burgers.
6. Greek Yogurt
Greek yogurt is often reasonably priced and offers a high protein content, with around 10 grams per 100 grams serving. Opt for plain versions to avoid added sugars, and use it in smoothies, as a snack, or as a topping for various dishes.
7. Cottage Cheese
Cottage cheese is an inexpensive dairy product that is rich in protein, providing about 14 grams per half-cup. It can be eaten on its own, with fruit, or used in various recipes.
8. Chicken Thighs
Chicken thighs are generally cheaper than chicken breasts but still offer a good amount of protein, with about 21 grams per 3-ounce serving. They can be grilled, baked, or used in stir-fries and casseroles.
9. Oats
Oats are a cost-effective and versatile food that, while primarily a source of carbohydrates, also contains around 5 grams of protein per half-cup. They can be used in oatmeal, smoothies, or baking.
10. Canned Sardines
Canned sardines are another cheap protein source, providing about 23 grams per can. They are also rich in omega-3 fatty acids and can be used in salads, sandwiches, or eaten straight from the can.