Not only are lentils a highly nutritious and affordable food, but they are also a great source of protein. They are an amazing source of plant-based protein, with one cup grams providing 18 grams Oats are a hearty, gluten-free grain that is very inexpensive. They also happen to be much higher in protein than other grains.

Oats are high in vitamins and minerals, plus contain a type of soluble fiber called beta-glucan. Studies have shown that foods rich in beta-glucan may help reduce LDL and total cholesterol levels, making oatmeal a great choice for heart health Choosing a bowl of oatmeal for breakfast is a great way to keep your heart healthy while increasing your protein intake.

While amaranth may not be a staple in your pantry, this protein-packed, gluten-free grain deserves a spot in your diet. One cup grams of cooked amaranth provides over 9 grams of protein and is also a great source of folate, manganese, magnesium, phosphorus and iron This nutty-tasting grain works well in various recipes and is easy to prepare.

Amaranth is cooked just like quinoa or rice and can be made into many delicious meals, including breakfast porridge, stuffed peppers or a simple grain salad.

Although some people are intolerant of milk and other dairy products , it is an affordable source of highly absorbable protein for those able to digest it. Milk comes in many fat percentages and is widely available, making it a convenient protein choice.

One cup grams of whole milk contains over 8 grams of highly absorbable protein, along with loads of vitamins and minerals It is especially high in the minerals calcium and phosphorus, which help keep bones strong and healthy.

Whole milk also makes an excellent high-calorie, protein-rich ingredient for those who are trying to gain weight and muscle mass. Pumpkin seeds deliver a massive amount of nutrients in a very small package.

Adding these budget-friendly seeds to your diet is a smart and healthy way to increase your protein intake. Just one ounce 28 grams of pumpkin seeds contains 7 grams of protein, making them an excellent choice for a protein-packed snack Along with an impressive amount of protein, pumpkin seeds also contain antioxidants like vitamin E and phenolic acids that help reduce inflammation in the body 35 , Pumpkin seeds make an excellent snack on the go, though they can also be added to oatmeal, salads or homemade granola.

Salmon is one of the healthiest forms of protein that you can eat, though it tends to be expensive. Luckily, salmon comes in a less expensive canned version, making it an affordable and healthy choice of protein that is appropriate for any budget.

A four-ounce gram serving of canned salmon has 26 grams of protein, along with tons of vitamins and minerals. These include B12, vitamin D, selenium and anti-inflammatory omega-3 fatty acids Canned salmon is both a cheap and convenient way to boost the protein and nutrient content of your diet.

Ground turkey is highly nutritious and is usually more affordable than whole turkey breasts. Turkey is a lean, low-calorie meat but is very high in protein and nutrients.

In fact, a three-ounce gram serving provides 23 grams of highly absorbable protein and only calories Turkey is also high in B vitamins and the mineral selenium, which acts as a powerful antioxidant in the body and helps reduce inflammation Ground turkey is an adaptable, inexpensive and healthy protein choice that can be used in many recipes.

There are many high-protein foods that are suitable for any diet, preference and budget. Increasing the amount of protein in your diet has many health benefits and may help you feel fuller, lose weight and gain muscle mass.

From peanut butter to canned salmon, there are many sources to choose from. Selecting an affordable food from this list is an excellent way to boost your protein intake.

Various plant-based foods are high in protein and contain all nine essential amino acids. Here are 13 nearly complete protein sources for vegetarians…. Getting enough protein is important for weight loss, muscle mass, and optimal health. Here are 15 easy ways to increase your protein intake.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 17 Cheap and Healthy Sources of Protein. By Jillian Kubala, MS, RD on December 25, Share on Pinterest. Luckily, there are many delicious choices that suit every dietary need.

Natural Peanut Butter. This tasty, bright green bean is an amazing, low-priced source of plant-based protein. Edamame is also a great choice for those who follow vegetarian or vegan diets. Canned Tuna. Plain Greek Yogurt. Additionally, yogurt is an excellent source of protein.

Sunflower Seeds. Sunflower seeds are a versatile and cost-friendly food, too. Black Beans. Cottage Cheese. Cottage cheese is a low-calorie dairy product that is high in protein.

Whey Protein. Whey protein powder is made from the liquid portion of milk leftover from cheesemaking. Lentils are high in fiber, iron, potassium and B vitamins, as well. Since milk is a liquid, it can be used as a high-protein base for smoothies and soups.

Beans, peas, and lentils include kidney beans, pinto beans, white beans, black beans, lima beans, fava beans, soybeans, chickpeas, black-eyed peas, pigeon peas, split peas, lentils, and edamame. These plant-based foods are excellent sources of protein as well as fiber, folate, potassium, iron, and zinc.

Nuts and s eeds include almonds, hazelnuts, walnuts, peanuts, chia seeds, pumpkin seeds, sunflower seeds, and peanut butter. They are not only rich in protein but also provide healthy fats, vitamins, and minerals.

Nuts are high in fat and calories, so be mindful of portion sizes. Eggs contain all of the essential amino acids, making them a complete protein source.

Eggs are also a source of vitamins, minerals, healthy fats, and antioxidants. Quinoa is a plant-based protein source that is also a complete protein. A cup of cooked quinoa provides about 8 grams of protein and 5 grams of fiber. Quinoa is also a good source of minerals such as manganese, phosphorus, and copper.

Soy products such as tofu and tempeh are good sources of protein, especially for vegetarians and vegans. One-quarter cup of tofu provides seven grams of protein. For the average adult, the Recommended Dietary Allowance RDA for protein , or the amount you need to meet your basic nutritional requirements and not get sick, is 0.

For a person who weighs 75 kg pounds , that comes to 60 grams of protein per day. To determine your target daily protein intake, you can multiply your weight in pounds by 0. It's important to keep in mind that your daily protein need is not a fixed number.

For example, your protein needs will fluctuate depending on your level of physical activity, and whether you are pregnant or breastfeeding. In order to get enough dietary protein in the most healthful way, nutritional guidelines have shifted away from specific amounts of daily protein, and toward the importance of eating healthier, protein-rich foods.

It's important to think about the protein "package" when making protein choices because food containing protein also includes fats, carbohydrates, vitamins, minerals, sugar, sodium, additives, and other components.

While meat provides high-quality protein, some meats also provide unhealthy amounts of saturated fats and sodium. If you eat meat, it's important to choose leaner meats and poultry. According to the United States Department of Agriculture USDA , meats that are high in saturated fat include:.

A high-protein diet that is predominantly made up of red meat or processed meat is a cause for concern. Research has consistently found that both unprocessed and processed red meat are linked to higher risks of cardiovascular disease and diabetes.

One meta-analysis found that replacing red meat with healthy plant proteins decreased the risk of cardiovascular disease. For optimal health and nutrition, you should emphasize plant-based protein and protein from a variety of sources.

The Mediterranean style of eating is one approach that emphasizes healthy protein sources. While most Americans consume more than enough protein, some people may benefit from a higher intake of protein.

If you are over age 50, you should increase protein intake to one gram per kilogram of your body weight just to maintain muscle mass, which declines with age. If you're trying to gain muscle mass, a higher-protein diet can help support muscle repair and growth. When you exercise, muscle cells break down.

Protein from food helps to repair the damage, ultimately strengthening muscles. The value of high-protein diets for weight loss remains controversial. However, one meta-analysis found that a high-protein diet could lead to weight loss and prevent weight regain after weight loss.

The authors note the need for future studies that follow patients for longer than one year for more insight into this issue. One study found that eating plant-based protein was associated with lower odds of developing cognitive decline later in life.

The idea of an upper limit of protein intake is controversial. Some experts believe the recommended amounts are too low. Others believe we are overconsuming protein.

In general, the average person not a body builder or an elite athlete does not need high levels of protein and should not exceed 2 grams per kilogram; or about grams per day for a pound person.

A main concern with taking in too much protein is an overall dietary imbalance. Consuming excessive protein may lead to inadequate intake of carbohydrates and fats.

Canned Fish Solves Dinner, Fast Chicken Thighs Are Flavorful and Affordable Canned Salmon Salmon is one of the healthiest forms of protein that you can eat, though it tends to be expensive. Luckily, salmon comes in

Affordable high-protein diet options - Eggs Can Be Used at Many Meals Canned Fish Solves Dinner, Fast Chicken Thighs Are Flavorful and Affordable Canned Salmon Salmon is one of the healthiest forms of protein that you can eat, though it tends to be expensive. Luckily, salmon comes in

You can also eat plant-based protein sources such as beans, legumes, nuts, and seeds. Getting enough protein daily is essential for health. However, experts recommend most active people consume 0. Fortunately, there are many high protein foods to choose from, including animal and plant-based sources.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 16 Delicious High Protein Foods. Medically reviewed by Imashi Fernando, MS, RDN, CDCES — By Jillian Kubala, MS, RD and Kris Gunnars, BSc — Updated on October 18, Eggs Almonds Chicken breast Cottage cheese Greek yogurt Milk Lentils Lean beef Fish Quinoa Protein powders Ezekiel bread Pumpkin seeds Turkey breast Shellfish Peanuts FAQ Summary.

Protein content One large egg 50 g provides 6. Was this helpful? Protein content One ounce Chicken breast. Protein content One half of a chicken breast 86 g provides Cottage cheese. Protein content One cup g of cottage cheese provides 28 g of protein Greek yogurt.

Protein content One 7-ounce g container provides Protein content One cup mL of dairy milk provides 8. Lean beef. Protein content A 3-ounce g serving of lean beef provides Protein content All types of fish are high in protein.

Protein content One cup g of cooked quinoa provides 8 g of protein Protein powders. Protein content Whey protein powder provides about Ezekiel bread.

Protein content One slice 50 g of Ezekiel bread provides 6 g of protein Pumpkin seeds. Turkey breast. Protein content A 3-ounce g serving of turkey provides Protein content A 3-ounce g serving of cooked clams provides Peanuts and peanut butter. Protein content A 1-ounce Frequently asked questions.

The bottom line. How we reviewed this article: History. Oct 18, Written By Jillian Kubala MS, RD, Kris Gunnars. Medically Reviewed By Imashi Fernando, MS, RDN, CDCES. May 18, Written By Jillian Kubala MS, RD, Kris Gunnars.

Share this article. Read this next. By Kris Gunnars, BSc. By Jillian Kubala, MS, RD. Study Finds Atlantic Diet Can Help Your Cholesterol and Shrink Your Waistline A new study finds that people on the Atlantic Diet were less likely to develop metabolic syndrome, a set of risk factors for diabetes, heart disease… READ MORE.

Eating Vegan, Keto Diets May Help Improve Your Immune System In 2 Weeks New research suggests that eating a strict vegan or ketogenic diet can have a rapid positive effect on your immune system. READ MORE. Why is Salmon Good for You? Researchers Discover the Compounds that Make the Fish so Healthy Salmon is a superfood packed with protein, minerals, and omega-3 fatty acids.

Put down the shake — protein is easier to come by than you might think. It's in everyday favourites, like bread, rice and eggs. Looking for high protein budget meal inspiration?

Plant-based proteins, like pulses, like chickpeas and lentils, are packed full of the good stuff and are a great snack option. These maple and cinnamon roasted chickpeas are made with just 4 ingredients and taste delicious. Transform frozen peas into a healthy, and affordable snack. This herby pea houmous is great for dipping.

Nuts and seeds are also fantastic for snacking. Try whipping up these brilliant no-bake flapjacks with cashew nuts and chia seeds. Try cooking them up in a cassoulet with root veg and cannellini beans for a warming winter bowlful. Soya beans are classed as complete proteins, meaning they contain all the 9 essential amino acids which the body needs to produce itself.

This Savoy cabbage and soya bean rice bowl takes just 15 minutes to make and will leave you feeling great. Our satay chicken with spring onion roasties is coated in a moreish peanut butter sauce. You won't be able to get enough of this one.

This Turkish eggs recipe is accompanied with Greek yogurt to double up your protein source! Our smashed Indian sweet potatoes , topped with a perfectly fried egg and creamy cottage cheese, is delicious. Transform your favourite pasta dish into a vegan meal packed with all the good stuff with this lentil ragu with spaghetti.

Take a look at more of our brilliant budget recipes here. Before you comment please read our community guidelines. Close cookie policy banner. How to eat more high protein meals on a budget Find out how to eat high protein meals affordably with Isa Robinson, a registered nutritionist and certified eating counsellor.

Share Close Share this article Facebook Twitter Pinterest. Isa's easy protein wins Peas — both fresh and frozen count — are an affordable source. FAQ What is protein good for?

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