15 of The Best Easy And Cheap Protein Sources:- If you need to grab food fast, a healthy, well-balanced diet may seem like a lot of work. Cambridge University found that good foods can cost three times as much as bad foods. According to the study, it costs about £7.49 to eat 1,000 calories of healthy foods like salmon, yoghurt, and tomatoes. On the other hand, it costs about £2.50 to eat the same number of calories of less healthy foods like pizza, beef burgers, and sweets. If you’re poor, you don’t have to give up good food. If you look around and compare prices, you can find a lot of cheap and healthy protein choices. You can get the nutrients your body needs by making a list of these go-to sources. This is especially important if you’re busy and need a high-protein diet to meet your fitness goals.
There are a lot of great, cheap foods that are high in protein. We know it might seem hard to find these good sources at low prices, so we did it for you! We went to stores in the UK and wrote down how much these things cost by weight and how much protein they had. This way you can see how much protein you’re getting for your money!
15 of The Best Easy And Cheap Protein Sources
1. Tuna in a can
- Protein and omega-3 fatty acids can be found in large amounts in fish. However, fresh fish can be pricey at times. If you want to save money and get a lot of energy, tinned tuna (or other fish like salmon or mackerel) is hard to beat! This pantry item is low in fat and calories and can be a great fail-safe food when you are trying to save money. Because it lasts a long time, it’s also a good one to buy in bulk when it’s on sale.
- Some people have said bad things about eggs over the years, but they are actually one of the healthiest and least expensive foods in the world! Egg whites are full of protein, but the golden yolks are full of vitamins, minerals, enzymes, and fatty acids (only free range), so you get even more for your money.
3. Real peanut butter
- Natural peanut butter is a great way to get protein and healthy fats. Peanut butter isn’t just good on toast; it can also be used in baking, as a marinade for meat, fish or tofu, in soups and sauces or eaten with fruit like apples and bananas. For extra nutrition, you can also add it to your muesli, smoothies or protein shakes.
4. Frozen Soya Beans
- Soy beans that have been frozen are next on our list of cheap protein sources. These bright green beans are not only tasty, but they are also a great way to get protein from plants! Frozen raw soybeans are now sold in a lot of grocery stores.
- They are very cheap and add a healthy green touch to any meal. Soy beans are a full protein, which means they have all the amino acids that humans need. This makes them different from many other plant proteins.
5. Plain Greek yoghurt
- Greek yoghurt is a good source of casein protein and has twice as much protein as standard yoghurt. But the amount of protein and fat in different brands can be very different, so read the label to see how it stacks up. If you can help it, always choose plain Greek yoghurt without added sugar instead of flavoured ones, which usually have a lot of extra sugar.
6. Chicken thighs or fillets
- Chicken is one of the most popular foods on this list, especially among fitness fans. It’s a great source of complete protein, but based on the cut of meat, it can be pricey. Of all the parts of a chicken, breast meat has the least amount of ft, but it also costs the most.
- The fillets, which are often called “mini fillets” because they are small and sit under the breast meat, are one of the cheaper cuts. These have about the same amount of fat as chicken breasts but are a lot cheaper!
7. Boiled peas
- Many grocery stores sell big bags of their own brand or a well-known brand’s dried chickpeas, which are even cheaper than the canned ones.
- If you don’t want to or have time to soak and cook dried chickpeas, you can still get a lot of protein for a very low price by buying them in a can.
- Tofu is a great choice for vegetarians and vegans because it has all nine essential amino acids. It is also a good source of calcium and iron. Some people love tofu and others hate it. If you’ve had bad tofu in the past, don’t give up on it! To keep the tofu from having a bad taste, drain as much water as you can from it and press it before cooking.
- Tofu isn’t very flavorful by itself, but it takes on strong tastes very well. To get the most flavour out of this plant-based protein source, marinate it in something strong and flavorful for at least two to three hours (or overnight if you can).
9. Turkey Stuffing
- Turkey mince is a cheap way to get all nine essential amino acids, and it works great in a huge range of recipes. Check the fat level, though, because chicken can sometimes be fattier than you think.
- A lot of grocery stores sell both a low-fat (about 2% to 4% fat) and a high-fat (about 7% to 8%) type. It works great in place of ground beef when cooking and makes great meatballs!
10. Beans in black
- These little black beauties are a great way to get protein from plants. Most grocery stores sell them in tins, and some may also sell the dried version, which can be even cheaper. Also, black beans have a lot of fibre, which makes you feel fuller and less hungry.
- Black beans are a great source of protein that can be added to chilies, soups, stews, and even cakes for a healthy treat! Having a few cans of black beans on hand is a great way to make many tasty high-protein foods. They are one of the best vegan protein sources.
11. Cheddar Cheese
- This is because cheese has the most concentrated amount of dairy protein, but it also has a lot of fat…Come on, cottage cheese! Being low in fat and calories (if you choose a low-fat or fat-free version), it gives you the best of both worlds.
- It is high in protein and calcium. Check the label because it may have a lot of salt in it.
- Cottage cheese is another interesting source of protein that can be used in both sweet and savoury recipes. You can add it to overnight oats or protein pancake mix in the same way that you would yoghurt to make them more protein-rich.
- You can blend cottage cheese so that you won’t even notice it’s there in many recipes if you don’t like the way it feels.
12. Protein Powder
- One of the easiest and least expensive ways to get enough protein is to use protein powder. There are lots of different kinds of protein powder, like whey protein and plant-based protein.
- The process of making cheese leaves behind whey protein, which is one of the best sources of full protein. It is also low in calories and fat, and it digests quickly. It is a great form of protein.
13. Pinto beans
- These tiny beans are another great way to get protein from plants. In many veggie and vegan dishes, like shepherd’s pie and curries, lentils are often used instead of meat. But because it comes from plants, it’s not a complete source of protein by itself.
- To get all the necessary amino acids your body needs, you should eat it with other protein-rich foods like wild rice, whole wheat bread, or quinoa.
- Surprisingly high in protein, oats are a cheap and healthy food that you should stock up on when you’re trying to save money. Oats are very healthy because they are full of vitamins, minerals, and antioxidants that your body needs.
- Oats have been shown to keep you fuller for longer. They can be eaten on their own in recipes like overnight oats, or you can add a handful to a smoothie or protein shake to keep you full and give your body extra nutrients.
- If you pulse oats in a food processor, you get oat flour. This is the base you need to make lean bread or pizza dough.
- Cow’s milk is a great and cheap source of complete protein that is a daily staple in many western meals. When it comes to price and protein level, milk is about the same as eggs.
- If you are watching how many calories or fat you eat, choose skimmed milk, which has only 1% fat but the same amount of protein.
- Some studies have found that organic milk has more proteins, so if you can afford it, choose organic to get the most out of it.
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