As the journey to new health is upon us, one of the crucial steps is diet, and there are other options besides eggs. What a person eats greatly impacts how they think feel, and their level of physical activity. Read on to learn more about Protein the important role it plays in our diet, and where one can find cheaper options.
It is a macronutrient, meaning it is a primary source of energy from food:
- Muscles
- Bones
- Skin
- Hair (among other things)
The National Academy of Medicine recommends that adults get just over 7 grams of protein for every 20 lbs of body weight.
Even when food prices increase, our protein shouldn’t decrease. So, what do we do when one of our cheapest protein sources now comes at an increased price? Here are some protein options that may not “break the bank” and still offer health benefits:
- Beans: Just half a cup of any bean variety has up to 6-9 grams of protein. A 4-serving can of black beans is usually less than a dollar!
- Lentils: Half a cup of any color lentil contains about 12 grams of protein. Lentils can be used in salads, tacos, soups, and more, and a 1lb bag is usually less than two dollars.
- Edamame: One cup of edamame (not in a shell) has 18 grams of protein. Buy frozen for about two dollars.
- Green Peas: Peas are a great source of protein. One cup of cooked peas has 8 grams of protein. Peas can be purchased dried, canned, or frozen for about $1-2 per pound.
- Greek Yogurt: A serving of Greek yogurt can contain up to 17 grams of protein. Look for plain, non-fat varieties. Buy in bulk ( for example, a 32-ounce container) to save money.
- Cottage Cheese: A cup of cottage cheese may contain over 20 grams of protein.
If you are looking for low-cost, tasty recipes that feature fruits and vegetables, visit celebrateyourplate.org.
