Pregnant ladies, lactating mothers, kids, diabetics, fitness enthusiasts – everyone benefits from a high-protein diet. Ideally, you should try to get around 0.8 to 1.3 gm of protein per kg of body weight as per the Dietary Reference Intake or DRI(1).
Since most of the food items in our daily diets are high in carbohydrates and fat, you may not be getting enough healthy proteins despite making relatively healthy food choices.
Most online fitness experts and magazines talk about low-calorie high protein food items such as quinoa, salmon, nuts, etc. which are expensive. It leads you to believe that sources of protein are expensive and therefore, incorporating them into the daily diet will burn a hole in your pocket.
There are many good sources of protein such as milk, eggs, chicken, red meat, soybeans, yogurt, lentils, quinoa and much more.
The term protein was coined in 1838. |
Cheap Protein Sources
Healthy protein foods are all around you and are already part of your diet. All you need to do is identify them, increase the amount you consume and prepare them healthily. These cheap protein sources can help you achieve your daily protein target within a budget.
1. Eggs
The list begins with an item that is present in everyone’s kitchen – the egg. Eggs are a great source of protein as just one egg provides 6 gms of it. They are also packed with healthy fats, minerals, and vitamins(2). Eggs are also one of the cheapest sources of protein.
How to Consume
Boiling or poaching is the best way to consume eggs without increasing fat intake. Stay away from preparations that require a good amount of butter or cream. Add eggs to your salads or consume them for breakfast to jump-start your day.
How Much to Consume
You can safely consume around two or three eggs in a day. Have only the egg whites to limit the fat intake.
[ Read: Daily Eggs Intake ]
2. Milk
One glass of milk or 250 ml of milk contains eight grams of protein. The protein in milk is easily absorbed by the body. In addition to this, milk is also rich in calcium, phosphorus, and vitamins.
How to Consume
You can drink a glass of milk, add milk to smoothies or oats or add some protein powder to milk before consuming it.
How Much to Consume
Around two glasses, one in the morning and one in the evening would be the ideal choice.
There are 100000 different types of protein in the human body. |
3. Yogurt
Yogurt, especially Greek yogurt is another healthy protein food. There are 10 gms of protein in 100 gms of yogurt. Yogurt is readily available in your nearest supermarket. It is also a good source of calcium.
How to Consume
The easiest way to consume it is to have a cup of yogurt as a snack. You can also make a creamy yogurt dressing for your salads or add yogurt to a bowl of muesli. You can even add this cheap high protein food to your smoothies.
How Much to Consume
One cup of yogurt a day is a good place to start. You can increase or decrease this amount as needed.
4. Peanut Butter
Peanuts butter sandwiches is another cheap high-protein foods. Just two tablespoons of peanut butter can provide 8 gms of protein. Go ahead, after all a Peanut Butter Jelly sandwich is sure to put on a smile on anyone’s face.
How to Consume
A PBJ sandwich is not the only way to consume peanut butter. You can add it to smoothies or oats. You can also have fruits with a bit of peanut butter spread on top as a healthy snack.
How Much to Consume
Peanut butter does contain fat, and therefore it wouldn’t be wise to go overboard with this cheap protein. Limit yourself to one or two tablespoons a day. If you do get the store-bought one, be sure to read the label.
5. Lentils
Lentils are a member of the legume family. They are high in protein and fibers. There are different varieties of lentils such as green, red, brown or black. Lentils are one of the cheapest sources of protein.
They are often used as a substitute for meat by vegetarians. Every 100 grams of lentils contain 9 grams of protein. They also contain folic acid, iron, manganese, phosphorus, and other minerals.
How to Consume
There are plenty of ways to add lentils to your diet. You can add them to soups, make curries, and even add them to salads.
How Much to Consume
Lentils can become a part of every meal. All you need to do is ensure that you aren’t adding too much fat while preparing them.
[ Read: Health Benefits of Lentils ]
6. Fish
While salmon is expensive, you can opt for tuna, mackerel, anchovies, cod, or sardines. These are oily fishes that are also cheap sources of protein. Fishes are also high in omega-3 fatty acids that play a vital role in improving your heart health.
How to Consume
You can make fish curries, add them to salads, make soups, or even bake them. You can also poach the fish or add them to sandwiches.
How Much to Consume
One serving of fish a day should give you a decent amount of protein and help you reach your daily target.
The fish with the highest protein content is yellowfin tuna. |