Talk of cheap sources of protein sparks frenzy and hype because of people's craving for cost savings. Knowing which cheap and easy sources of protein are nutritious comes in handy, especially when you are on a tight budget and want to eat well for health. Affordability and ease of access make these particular sources of protein tick.
Peanuts have a lot of protein compared to other sources of cheap and easy proteins. Peanuts provide you up to 7 grams of proteins per 1/3-cup serving. Roasted peanuts are particularly suitable for your daytime snacks. Simply walk into a supermarket store at any time of the day and you will happily bounce out in no time with a small pack of affordable and delicious peanuts.
Eggs are affordable, readily available and nutritious sources of proteins. A single egg supplies your body with an average of 6 grams of protein, and a generous supply of essential amino acids. Eggs are also easy to prepare. You can fry or boil your eggs depending on your preference. However, it is imperative to minimize your weekly egg consumption because eggs are high in cholesterol, which can trigger health complications.
Not only do beans taste good, they are also rich in protein. You can get up to 14 grams of protein for every cup of cooked beans that you consume. Canned beans are cheap and easy sources of proteins that are readily consumable. You can alternatively purchase and cook dry beans. Different types of packed dry beans come in varying quantities and you can always choose the cheaper small packs whenever you are on a tight budget. However, it might be cheaper and more convenient to walk in to your local restaurant and order a plate of beans.
Dairy products such as milk and yogurt are rich in proteins that are essential for the proper functioning of your body. Greek yogurt is particularly low in fats and rich in proteins. For example, whereas a glass of milk supplies you with up to 8 grams of protein, Greek yogurt supplies you with 15 to 20 grams of protein per 6-ounce serving. Dairy products are also flexible in that you can drink milk or yogurt separately to quench your appetite or consume them along with your main meals.
Fresh, dark-green vegetables are some of the cheapest and easiest sources of protein. Veggies such as kale and spinach are always affordable and readily available in your local supermarket stores and nearest market stalls. You get 1 to 2 grams of protein per cup of vegetables you consume. Fresh vegetables contain incomplete proteins, or proteins that contain only portions of essential amino acids, but they still contribute towards your overall protein intake.
Others Sources of Proteins
Fish and whole grains are good sources of proteins. Fish is particularly rich in proteins and you can always reduce your food costs by purchasing desired quantities of fish fillets. Foods prepared from whole grains are indisputably rich in various nutrients, including proteins. Their high concentration of nutrients makes them appropriate for fulfilling your daily protein needs and balancing your diet.
- ABC News: 9 Super-Healthy Vegetarian Protein Sources
- Georgetown University Dining Services: Protein -- What Does It Do?
- Centers for Disease Control and Prevention: Protein
- North Carolina State University: Protein and Amino Acids
- United States Department of Agriculture: What Foods are in the Protein Foods Group?
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