Sufficient protein each day is a worthy nutrition goal. Protein performs all sorts of important functions, from promoting muscle growth to maintaining satiety between meals.
Fortunately, plenty of affordable foods can supply all the protein you need.
Check out these ten protein sources:
1. Black Beans
A ½ cup serving of black beans provides 7 grams of protein at just $0.34 per serving. They’re a versatile addition to any meal plan.
Adding them to salads or using them as a meat substitute to create plant-based dishes like burgers or tacos, making them both nutritious and budget-friendly for everyday meals.
2. Lentils
A ½ cup of lentils provides 9 grams of protein for just $0.15 per serving.
Lentils as a fiber- and iron-rich plant-based protein. They can be easily incorporated into soups, stews, salads, or even used as a base for veggie burgers, making them a nutritious and affordable addition to meals.
3. Kidney Beans
A ½ cup serving of kidney beans provides 7.5 grams of protein for just $0.40.
Besides protein, they offer 13.1 grams of fiber, covering 52% of daily needs for women and 34% for men. Kidney beans are a great addition to tacos, chili, or other meals, making them a nutritious and fiber-rich choice.
4. Canned Tuna
A 3-ounce serving of canned tuna provides 20.1 grams of protein at just $0.60.
Shelf-stable protein source, perfect for quick meals. Enjoy it in sandwiches, on crackers, or tossed into Mediterranean-style pasta for a convenient and nutritious lunch or dinner option.
5. Peanut Butter
A two tablespoon serving of peanut butter offers 7.6 grams of protein for just $0.16.
Using peanut butter as a protein boost for meals or snacks spread on toast, blended into smoothies, or as a dip for fruits and vegetables. It delivers protein along with healthy fats and vitamin E, making it both nutritious and versatile.
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6. Eggs
One large chicken egg provides 6.2 grams of protein for just $0.35.
Eggs are a complete protein, offering all essential amino acids along with nutrients like choline and vitamin D. Eggs are versatile for easy meals, such as frittatas or egg salad sandwiches, making them a nutritious and affordable protein option.
6. Chicken Breast
A 3-ounce serving of chicken provides 27.3 grams of protein for just $1.03.
Affordable and versatile, chicken delivers over half the daily recommended protein value per serving. Its adaptability makes it easy to include in pastas, casseroles, sandwiches, tacos, and more, making it a convenient and budget-friendly source of animal protein.
7. Brown Rice
One cup of cooked brown rice provides 5.5 grams of protein for just $0.17.
Beyond being a versatile side for curries or grain bowls, brown rice adds protein to meals. It’s easy to prepare and can serve as a base for stir-fries or as the main ingredient in a nutritious rice salad.
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8. Oats
A ½ cup of dry oats provides 5 grams of protein for just $0.13.
Oats are easy to prepare, high in fiber, and affordable. Their protein content makes them a great addition to breakfast or even desserts, offering both nutrition and versatility.
9. Whole-Wheat Pasta
One cup of whole-wheat pasta provides 8.8 grams of protein for just $0.25.
Whole-wheat pasta offers more protein than expected. Be sure to check labels to ensure you’re choosing 100 percent whole-grain options for maximum nutritional benefit.
10. Sliced Cheese
One slice of real cheese, such as Swiss or cheddar, provides 6 grams of protein for about $0.28.
Sliced cheese is an affordable fridge staple. Adding it to sandwiches or bean burgers gives a convenient protein boost while avoiding processed options like American cheese.
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