Eggs: Eggs are one of the most affordable and versatile sources of high-quality protein. They also contain essential vitamins and minerals like vitamin D, vitamin B12, and choline.
Canned Tuna: Canned tuna is a convenient and inexpensive protein option that's also rich in omega-3 fatty acids. Choose tuna packed in water for a lower calorie and fat content.
Cottage Cheese: Cottage cheese is a low-cost dairy option that's high in protein and calcium. It can be enjoyed on its own or added to dishes like salads.
Greek Yogurt: Greek yogurt is higher in protein than regular yogurt, making it an excellent choice for adding protein to your diet. Look for plain, unsweetened varieties to avoid added sugars.
Beans and Legumes: Beans and legumes, such as chickpeas, black beans, and lentils, are affordable plant-based protein sources.
Canned Beans: Canned beans are convenient and cost-effective, making them a pantry staple for many. Rinse them before use to reduce sodium content.
Tofu: Tofu is a budget-friendly plant-based protein that's versatile and easy to incorporate into various dishes. It absorbs flavors well, making it suitable for stir-fries, soups, and marinades.
Peanut Butter: Peanut butter is not only delicious but also a good source of protein and healthy fats. Look for natural peanut butter with no added sugars or oils.
Frozen Chicken Breast: Buying frozen chicken breasts in bulk can be a cost-effective way to stock up on lean protein. Thaw them as needed and use them in a variety of recipes.
Quinoa: Quinoa is a nutritious whole grain that contains all nine essential amino acids, making it a complete protein source. It's also gluten-free and versatile enough to be used in salads.