11 Cheap Protein Sources That Will Save You Money and Keep You Fit

Protein is a crucial part of a balanced diet, helping to build and repair tissues, produce hormones, and support overall health. However, sourcing protein doesn’t have to break the bank. Here are 11 affordable protein sources that will keep you fit without straining your budget.

1. Eggs

Eggs are a powerhouse of nutrition, providing high-quality protein at an affordable price. They contain all nine essential amino acids, making them a complete protein source. Whether boiled, scrambled, or poached, eggs are versatile and easy to prepare. One egg has about six grams of protein, and they’re perfect for any meal. Stock up on eggs to keep your protein intake high without spending a fortune.

2. Lentils

Lentils are a cost-effective source of protein, fiber, and essential nutrients. They’re easy to cook and can be used in various dishes like soups, stews, and salads. A cup of cooked lentils offers around 18 grams of protein, making them an excellent choice for vegetarians and vegans. Their long shelf life and low cost make lentils a budget-friendly staple for any pantry.

3. Greek Yogurt

Greek yogurt is rich in protein and probiotics, promoting gut health. It’s a thicker, creamier version of regular yogurt, often enjoyed as a snack or breakfast option. With approximately 10 grams of protein per 100 grams, it’s a delicious way to meet your protein needs. Choose plain, unsweetened versions to avoid added sugars, and pair it with fruits or nuts for extra flavor.

4. Canned Tuna

Canned tuna is a convenient and inexpensive protein source, ideal for quick meals. It’s loaded with protein and omega-3 fatty acids, supporting heart health. Mix it into salads, sandwiches, or pasta for a protein boost. A can provides about 20 grams of protein, making it a valuable addition to any meal plan. Opt for tuna packed in water to keep it healthy and low in calories.

5. Peanut Butter

Peanut butter is not only delicious but also a great protein source. With about 7 grams of protein per two tablespoons, it’s an easy way to increase protein intake. Spread it on whole-grain bread, add it to smoothies, or enjoy by the spoonful. It’s rich in healthy fats and provides a quick energy boost, making it ideal for snacks or post-workout recovery.

6. Chickpeas

Chickpeas are a versatile and affordable protein source, offering about 15 grams of protein per cooked cup. They’re perfect for salads, curries, or as a roasted snack. Chickpeas are rich in fiber, aiding digestion and keeping you full longer. For an economical option, buy them dried and cook in batches. Chickpeas are a staple in many diets worldwide, valued for their nutritional benefits.

7. Cottage Cheese

Cottage cheese is an underrated protein source that packs about 11 grams of protein per half cup. It’s low in fat and calories, making it a great choice for weight management. Enjoy it on its own, mix it with fruits, or use it in savory dishes. Cottage cheese is rich in calcium, supporting bone health, and is a budget-friendly addition to your diet.

8. Edamame

Edamame, or young soybeans, are full of protein and essential nutrients. A cup of cooked edamame contains around 17 grams of protein. These beans are delicious steamed with a pinch of salt, added to salads, or blended into dips. Their plant-based protein content makes them a favorite among vegetarians and vegans. Edamame is not only nutritious but also an affordable addition to your healthy diet.

9. Quinoa

Quinoa is a complete protein, containing all essential amino acids. It’s a versatile grain, offering about 8 grams of protein per cup cooked. Use it as a base for salads, bowls, or side dishes. Quinoa is nutrient-dense, providing fiber, iron, and magnesium. Although slightly more expensive than other grains, its nutritional benefits and protein content justify the cost, making it a worthwhile investment.

10. Black Beans

Black beans are a staple in many cuisines, known for their high protein and fiber content. A cup provides about 15 grams of protein, making them a hearty addition to any meal. They’re perfect for soups, burritos, or as a side dish. Black beans are affordable, especially when bought in bulk or canned. They support digestive health and keep you full, making them a valuable protein source.

11. Tofu

Tofu is a versatile, plant-based protein derived from soybeans. It’s suitable for various dishes, from stir-fries to smoothies. With about 8 grams of protein per 100-gram serving, tofu is an excellent choice for vegetarians and vegans. It absorbs flavors well, making it adaptable to different cuisines. Tofu is not only nutritious but also cost-effective, offering a protein-packed alternative to meat.